Should You Consider Supplementing Vitamin C?
Vitamin C is essential. Deficiencies still occur today, even though sailors are no longer dying from scurvy. Here’s everything you need to know about this vital vitamin.
What Is Vitamin C?
Vitamin C is a substance our bodies need but cannot produce on their own, so we must obtain it from food. Interestingly, most animals can synthesise vitamin C—humans, our closest primate relatives, and guinea pigs are among the few exceptions.
Vitamin C is also known as ascorbic acid, a name derived from its role in preventing scurvy, a disease that plagued sailors from ancient times until the 18th century. Ascorbic acid was originally discovered in the search for a cure for scurvy.
Why Is Vitamin C Important?
Connective tissue, nervous system, energy metabolism, iron absorption, antioxidant protection—vitamin C is indispensable to the human body. Some of its key functions include:
- Collagen synthesis: Supports healthy connective tissue and wound healing.
- Noradrenaline synthesis: Facilitates communication in the nervous system.
- Carnitine synthesis: Aids energy production from fats.
- Iron absorption: Enhances iron uptake in the intestines.
- Neutralises toxins and free radicals: Protects against damage caused by UV light, nicotine, environmental toxins, inflammation, and stress.
Vitamin C is also known as an immune booster, and for good reason. Studies have shown that high doses of vitamin C can reduce the frequency of colds and urinary tract infections. Did you know that athletes are particularly vulnerable to immune challenges because their immune systems respond to exercise similarly to how they respond to infections? They combat damaged and foreign cells.
Additionally, vitamin C is a natural mood enhancer. It has been proven to support normal psychological function, helping your body manage stress and regulate your nervous system, which positively impacts your mood.
Which Foods Are Rich in Vitamin C?
When thinking about vitamin C, citrus fruits like lemons and oranges often come to mind. While these do contain respectable amounts of vitamin C, they’re far from the richest sources. That title goes to the exotic acerola cherry and the native rosehip, both of which boast over 1,000 mg of Vitamin C per 100 grams.
However, neither rosehips nor acerola cherries are common in our daily diets. Practical sources of Vitamin C contain around 50 to 100 mg per 100 grams, including:
- Red peppers
- Parsley
- Various cabbage types
- Berries
- Citrus fruits and exotics like guava, papaya, and kiwi
Vitamin C content decreases during prolonged storage and cooking, so raw foods are a better source than cooked vegetables or compote. The hot lemon drink popular during colds, for example, actually contains very little vitamin C!
Interestingly, vitamin C is also found in sausages and ham—not naturally, but as the additive E300. Ascorbic acid is an effective preservative, though it doesn't mean processed meats are a recommended vitamin C source.
How Much Vitamin C Do You Need Daily?
The German Nutrition Society (DGE) recommends a daily intake of 95 mg of vitamin C for women and 105 mg for men. Pregnant and breastfeeding women require 105 mg and 125 mg per day, respectively. Smokers are advised to increase their intake to 135 mg for women and 155 mg for men.
Whether you reach the recommended intake depends on how much fresh fruit and vegetables you consume. However, the popular “Five a Day” guideline doesn’t necessarily ensure you meet your vitamin C needs. For example, a diet consisting of an apple, a bowl of raspberries, and a plate of iceberg lettuce with grated carrot and corn might tick the “Five a Day” box but still fall short in vitamin C. Therefore, supplementing with vitamin C can be beneficial.
This is especially true if you want to increase your vitamin C intake to 1,000 mg or more. There are good reasons for doing so, such as boosting your immune system during cold season. A supplement with liposomal Vitamin C can be effective, as it helps the vitamin reach its target areas encapsulated in transport particles.
What Are the Signs of a Vitamin C Deficiency?
While severe vitamin C deficiency is rare today, certain groups are still at risk, including smokers, older adults, and those with chronic illnesses. vitamin C deficiency can lead to:
- Reduced physical performance
- Lower psychological resilience
- Increased susceptibility to infections
- Dry skin, gum disease, slow wound healing, and a tendency to bruise or bleed easily
Can High Doses of Vitamin C Be Harmful?
Since vitamin C is water-soluble, excess amounts can be excreted through urine. The European Food Safety Authority (EFSA) states that you can safely take up to 1,000 mg daily—about ten times the recommended daily amount.
However, higher doses of vitamin C may increase the risk of kidney stone formation. If you have kidney problems, it's best to consult your doctor before starting a vitamin C supplement.
At a Glance
- 01.
Vitamin C is an important antioxidant and is essential for many bodily processes.
- 02.
Good sources of vitamin C include peppers, cabbage, parsley, citrus fruits, and berries.
- 03.
You need around 100 mg of vitamin C daily. During cold season or when you feel run down, a higher dose might be beneficial.
