Vitamin C is popularly one of the best-known vitamins. But what exactly is vitamin C? In which foods can you find it? And what is vitamin C good for?
What is vitamin C?
Vitamin C is an essential water-soluble vitamin. The human body cannot produce vitamin C, which is why it is important that we get it daily from our diet.
Fun fact: most animals are able to produce vitamin C themselves!
Vitamin C is stored in the adrenal glands, pituitary gland, skeletal muscles, and liver. We primarily get vitamin C from fruits and vegetables. However, due to soil depletion, the amounts of vitamins and minerals in our fruits and vegetables are rapidly decreasing. To still get enough, taking a supplement may be advisable.
Want to absorb vitamin C from food as optimally as possible? Consume your meal as soon as possible after preparation. Vitamin C can oxidize. Are you making a smoothie with lots of fruit and vegetables? Don't store it for too long, but ideally drink the smoothie within fifteen minutes.
Extra tip: add the contents of a vitamin C supplement to your smoothie to prevent oxidation! This way you can store your smoothie a little longer.
What is vitamin C good for?
You probably already know that vitamin C is an important vitamin, but what exactly is it good for? Below you will find the different functions of vitamin C:
- Vitamin C contributes to: mental energy and normal psychological function such as mental resilience, a clear mind, memory function, and learning performance. It is also good for concentration and mental balance.
- Vitamin C ensures the proper functioning of the nervous system.
- Vitamin C contributes to normal collagen formation.
- Vitamin C is an antioxidant, which can neutralize free radicals and thus protects cells.
- Vitamin C increases the absorption of iron from food.
- Vitamin C is important for blood vessels and supports the maintenance of strong vessel walls.
- Vitamin C is important for the composition of bones and cartilage.
- Vitamin C is important for strong teeth and maintaining a strong dentition.
- Vitamin C supports the body's defenses and thus helps the immune system.
- Vitamin C contributes to extra energy and helps reduce fatigue.
What types of vitamin C are there?
There are different types of vitamin C, namely:
- Ascorbic acid. This is the acidic version of vitamin C. In high doses, this can be detrimental to the stomach lining and teeth.
- Deacidified vitamin C. This is very suitable for people who are sensitive to stomach acid and/or intestinal complaints.
- Ester C. This contains a mineral ascorbate of calcium. This form is better absorbed than ascorbic acid.
How much vitamin C do I need?
Research shows that vitamin C below 650 mg or above 3000 mg per day can provide an optimal effect. Doses in between are much less effective. An excess of vitamin C is excreted by the kidneys and is therefore urinated out.
In times of reduced resistance and at the onset of illness, you can temporarily use a high dosage (4000-6000 mg per day). Therapeutically, high doses can be safely used. Clinical studies show that even doses up to 10 grams per day are safe. However, never do this on your own but only on the advice of a therapist.
If the dosage is too high for a person, diarrhea can occur because the unabsorbed vitamin C attracts water in the intestines. This is when the bowel tolerance is reached.
When using statins and anticoagulants, it is important to look at the interaction with vitamin C.
Would you like to know which form of vitamin C suits you and which dosage best supports your lifestyle? Then request a personal supplement consultation with one of the therapists at Charlotte Labee Supplements!
What else should I know about vitamin C?
Last, but not least; some fun facts about vitamin C!
- The highest vitamin C content can be found in red and yellow bell peppers, blackcurrants, Brussels sprouts, parsley, kale, and kiwi.
- To get 500 mg of vitamin C, you need approximately 12 oranges.
- A large portion of the vitamin C supply is stored in the skeletal muscles.
- You can add vitamin C to a smoothie to protect it from oxidation.
- Vitamin C is mostly found in the peel. It is important to eat organically so you can use the peel.
- Vitamin C is sensitive to heat.
