Vitamin C: What is true and what is not???????

Vitamin C is considered to be the most important antioxidant that will protect your skin from harmful free radicals. It is an extremely important vitamin, which is also crucial for the formation of collagen, so it prevents skin aging and at the same time ensures its elasticity.

What is vitamin C?

Vitamin C, also known as ascorbic acid, is an important nutrient found in many foods such as oranges, red and green peppers, and kiwis. It is also available as a dietary supplement. It is an antioxidant for healthy living, which means it protects cells from free radicals and a six-carbon hydroxylactone that is structurally related to glucose. It is classified as an essential nutrient and cannot be produced on its own from glucose or galactose like other organisms.

The effect of vitamin C

The European Food Safety Authority (EFSA) has approved the following health claims:

  • it is important for good eyesight,
  • promotes the absorption of calcium and iron,
  • is important for the balance of vitamin A, restores vitamin E and activates vitamin B9 or folic acid,
  • strengthens the immune system and protects cells from free radicals,
  • helps with the functioning of the nervous system,
  • helps to lose extra pounds,
  • helps with allergies,
  • plays an important role in the formation of collagen.

Vitamin C and the immune system

There is mixed evidence for the use of vitamin C to treat or prevent colds. A 2016 review found little evidence that daily vitamin C supplements can prevent colds. The only exceptions are those whose body is under constant physical stress, such as athletes. However, studies have shown that daily vitamin C supplements can help reduce the common cold and shorten its duration.

Vitamin C has been shown to be necessary for a good immune system, and dietary supplements only make sense for those who do not consume it with their diet.

Natural sources of vitamin C.

One of the best sources of vitamin C is, as we all know, citrus fruits (grapefruit, oranges, tangerines, lemons …), but it is also found in berries. It is especially found in strawberries, blueberries, raspberries and black currants. However, this is not the only fruit that contains vitamin C. Pomegranates, cherries and other tropical fruits such as pineapple, mango or kiwi are also worth mentioning. Vitamin C is also found in vegetables. Rich sources are red peppers, kale, cabbage, tomatoes, potatoes, celery, asparagus, cauliflower, broccoli, etc.

Daily intake of vitamin C

An adult should consume 80 mg of vitamin C a day, which can be achieved through diet. For example, if you eat 48 g of strawberries or two flowers of boiled cauliflower (108 g). Since most ingest enough vitamins, dietary supplements are not necessarily necessary.

Age 0-6 months: 40 mg

  • Age 7-12 months: 50 mg
  • Age 1-3 years: 15 mg
  • Age 4-8 years: 25 mg
  • Age 9-13 years: 45 mg
  • Male, aged 14-18 years: 75 mg
  • Women, age 14-18 years: 65 mg
  • Male, age 19+: 90 mg
  • Women aged 19+: 75 mg
  • Pregnant women: 85 mg
  • Breastfeeding mothers: 120 mg

Side effects of vitamin C

Vitamin C is generally considered safe. However, high doses can cause some side effects, including:

  • heartburn,
  • weakness,
  • headache
  • stomach cramps
  • diarrhea,
  • kidney stones.

Vitamin C deficiency

“There are three types of vitamins that most strongly stimulate the immune system. Vitamin C is one of the most well-known immune boosters, and in fact it is true that vitamin C deficiency leads to poorer immune response to viruses and bacteria,” says Alja Dimic. Adequate daily intake of vitamin C is essential for health, as it is not produced or stored by the body. It is all too often emphasized that the lack of vitamin C in the body leads to premature aging and damage to the body, because the body can build collagen only with a sufficient amount of vitamin.

The effect of vitamin C in cosmetics

  • promotes the formation of collagen, . helps heal wounds
  • helps heal damaged skin and cartilage,
  • reduces the appearance of fine lines and wrinkles,
  • lighten complexion
  • creates a more even skin tone,
  • reduces the appearance of dark spots,
  • helps prevent premature aging,
  • helps reduce the appearance of dark circles,

How often to use vitamin C for skin care?

Vitamin C is not recommended for those with extremely sensitive skin and can be problematic for those with oily skin. For best results, apply vitamin C topically once to twice a day – morning and evening. After applying vitamin C during the day, apply a moisturizer with a high SPF factor. Follow the instructions on the product packaging, as the instructions may differ from product to product. If you find that your skin is sensitive to daily use of vitamin C, try to start applying a low concentration several times a week or every other day, and then slowly increase the dose.

Are you ready to incorporate vitamin C into your daily skin routine? Your skin care routine should generally include:

  • cleaner,
  • tonic,
  • vitamin C serum
  • moisturizing cream
  • sunscreen. Before you start using vitamin C, we advise you to first test it on a part of the skin and use a formula with a lower concentration. This way you will see how your skin reacts to it. Mild tingling is normal, but if you notice anything more intense, stop using the product and consult your dermatologist.

Vitamin C and hair health

Vitamin C is essential for healthy hair and is required to form hydroxyproline in the body from glycine and proline, which provides the collagen molecule with the familiar triple helix. Vitamin C acts as an antioxidant and prevents hair loss. A lot of vitamin C is found in citrus fruits (oranges and lemons) and in green peppers. The body alone cannot produce vitamin C, so it is crucial to get it into the body through foods such as strawberries, Brussels sprouts, oranges, kiwis, grapefruits, red peppers, papaya, broccoli, kale, pineapple …

4 thoughts on “Vitamin C: What is true and what is not???????

  1. I’m glad to see you mentioned kidney stones! I’ve had them multiple times and although the doctors haven’t come up with many suggestions to help, one of them was to avoid high doses of Vitamin C. This is harder than one might think, since they love to add it to various kinds of juices, some over-the-counter cold remedies, etc., because vitamins! 😀

    1. Best to drink ist Water. I drink Tee or Water. Nothing else. I have problems with Stones. Now i am ok. I drink water and everything is ok. Yes everybody saying you need vitamins. 109 years ago people dont extra take vitamins and were healthy. Human don’t need much vitamins. Al saying buy this buy that. In reality is only healthy food what we need. Now are you ok?

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