Vitamin C - what it is, properties, action, deficiency

You think the lemon is the product richest in vitamin C? There is about 100 times more of this vitamin in 100 grams of a cockatoo plum than in a standard lemon. This is valuable knowledge - most mammals produce vitamin C on their own, but humans need to supply it to the body through the diet. Why is its adequate concentration so important? In which products does it occur? What are the symptoms of vitamin C deficiency in the body? Answers to these and other questions can be found in this article.

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See also:

• Vitamin C for the face
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• Biotin [what it is + properties and side effects]
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• Biotin for hair [what it gives and effects + ranking]
• B vitamins [properties + where they occur]
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• Vitamin B1 (thiamine) [properties + where it occurs]
.
• Vitamin B2 [properties + where it occurs]
.
• Vitamin B3 [properties + where it occurs]
• Niacin [what it is + effects and side effects]
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• Vitamin B5 (pantothenic acid) [what it is + properties and excess]
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• Vitamin B6 [where it occurs + deficiency, excess and properties]
• Vitamin B9 (folic acid) [what it is + properties and excess]
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• Vitamin B12 [what it helps with + where it occurs]
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• Magnesium [what it is in + properties]
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• Best magnesium [ranking + pharmacist's opinion]
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What is vitamin C?

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Vitamin C  is a vitamin that is soluble in waterand. Has antioxidant properties - protects the body's cells from free radicals. It influences the wound healing process, is responsible for the immune system and prevents the body from ageing. Vitamin C is essential for the health ofand  every human. 

Left- and right-handedness - what is the difference?

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Natural and actively biological vitamin C is L-ascorbic acidand. Upon hearing this name, the immediate thought that comes to mind is that it is a left-handed vitamin. This is a mistake. L-ascorbic acid (or vitamin C) is a right-handed compound. D-ascorbic acid, on the other hand, is left-handed. How is this possible?

The letter in front of the name of the acid refers to the spatial configuration of the molecule, not its optical torsion.  Right-handed vitamin C  has the L configuration, which is why it is called L-ascorbic acid. In contrast, left-handed D-ascorbic acid, often referred to as "left-handed vitamin C", is in fact not! This compound, apart from its antioxidant activity, has no biological activity - it has no effect on our bodies.

Where does vitamin C occur in the body?

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The concentration of vitamin C  in the body ranges from 300 mg (in the case of scurvy) to 2 gand. Its high concentration is maintained in:

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• cells, 
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• tissues, 
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• white blood cells, 
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• eyes, 
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• adrenal glands,
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• brain, 
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 In contrast, not very much vitamin C is found in fluids such as saliva and plasma. 

Properties of vitamin C

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Vitamin C influences a number of processes in our body. What are its most valuable properties?

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Reduces the risk of chronic diseases

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Vitamin C  is a powerful antioxidant that strengthens the body's defence mechanismsand. The presence of free radicals in the body promotes oxidative stress . This condition leads to numerous  chronic diseases such as amyotrophic lateral sclerosis and Alzheimer's disease . Studies suggest that long-term supplementation  of vitamin C  can increase antioxidant levels in the body by up to 30% . 

Increases immunity

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Vitamin C  almost everyone associates it with its effect on immunity . It affects the immune system and protects the body from infections. Its deficiency negatively affects health outcomes. Research suggests, that people with pneumonia tended to have lower levels  of vitamin Cand.

You may be interested in: Zinc - properties, occurrence, deficiency, excess

Protects memory

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Dementia, also known as dementia, is a serious disease in which there is a progressive impairment of intellectual functionand. It affects 47 million people  worldwide  and mostly affects the elderly. Patients suffering from dementia not infrequently had lower  levels of vitamin C in their bodies . Furthermore, research suggests that taking vitamin C  positively  affects thinking and memoryand.

Reduces the risk of heart disease

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Heart disease is  the leading cause of  death worldwideand. A study of more than 293,000 people found that taking more than 700 mg of vitamin C daily for 10 years reduced the risk of heart disease by  25 per cent . Other studiesand suggest, that taking more than 500 mg  of vitamin C  per day for four weeks reduces cholesterol and triglycerides in the blood. 

Omega acids also reduce the risk of heart disease. Want to learn more about them? You are invited to: Omega-3: characteristics, effects, use, types

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And if you are looking for a product with omega-3 fatty acids, read: Ranking omega-3 tablets (20+ best)

Prevent iron deficiency

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Iron is an essential nutrient responsible for the production of red blood cells and oxygen transport in the body. Supplements with  vitamin C  improve its absorption from the diet, particularly from plant sourcesand. This is important for vegetarians, as the largest deposits of iron are found in meat. Research suggests that consuming 100 mg of vitamin C improves iron absorption by  67 per cent .

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Limits uric acid levels in the blood 

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Too much uric acid leads to goutand. This is a condition manifested by painful inflammation mainly in the big toes. Research suggests that people who consume high doses of vitamin C have lower   uric acid levels in their blood. Furthermore, ascorbic acid supplementation reduces the risk of gout by  44%and. 

Controls blood pressure

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High blood pressure leads to heart disease - the most common cause  of deathand  worldwide. Preliminary research suggests that vitamin C supplementation  reduces  blood pressure . Although the results are promising, more research is needed to confirm the role of vitamin C in controlling blood pressure. 

Promotes collagen synthesis

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Vitamin C  is essential for the synthesis and maintenance of collagen in the bodyand. It acts as the "glue" that is responsible for binding collagen fibres together. Vitamin C  in combination with collagen strengthens hair and nailsand.

How else does vitamin C work?

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• Reduces the risk of complications from the flu, such as pneumoniaand.
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• Limits the likelihood of stroke .
• Prevents skin aging .
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• Helps treat macular degeneration . 

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Myths about vitamin C

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Vitamin C has many beneficial properties. However, its popularity has contributed to several myths. Which of these are often repeated, and completely untrue? 

• Reduces cancer risk.   Some people have certainly heard that vitamin C reduces cancer risk. However, this is not true. Studies have shown that vitamin C does not reduce the risk of cancer. 
• Prevents the common cold.   Vitamin C in the eyes of many people is linked to preventing infections. In fact, although vitamin C gently reduces the recovery time for infections, it does not prevent them. 
• Protects against eye diseases.   Cataracts or  macular degeneration  are dangerous eye diseases that vitamin C supposedly prevents . Ascorbic acid supplements do not protect against eye disease. What's more, they may even cause harm to our eyes . 
• Cures lead toxicity.   Some studies have shown that people with lead toxicity have low levels of vitamin C. However, it has not been shown to treat this condition.

In which products is vitamin C found?

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Vitamin C most of us associate with lemon. Contrary to appearances, this fruit is not at all as rich in it as you might think. Which products contain the most vitamin C?

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What destroys vitamin C?

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Vitamin C  is lost from foods by excessive heatand. Extended cooking times also negatively affect its content in food. Furthermore, vitamin C is water-soluble, so it often seeps into cooking liquids. If it is not absorbed in this form, its beneficial properties will be wasted.

How to preserve vitamin C in food?

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Speed heating  and using minimal water are proven methods of preserving vitamin C in foodand. Therefore, frying, blanching or cooking with a small amount of water can preserve vitamin C. However, raw foods are the richest in ascorbic acid. 

Daily vitamin C requirements

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The amount of vitamin C we should take each day depends on our age. What is the requirementand for vitamin C in children and adults? 

Children

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*Nutrition standards for the Polish population

Adults

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The requirement for vitamin C in adult men is 90 mg per day. In contrast, a daily intake of 75 mg is sufficient for women. Pregnancy and lactation are slightly different. Then 80-85 mg and 115-120 mg should be taken, respectively. A lower dose is sufficient for teenagers, while adult women should opt for the higher dose. 

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Maximum dose

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Vitamin C is usually not toxic to healthy individuals. Nevertheless, taking too much of it causes side effects. What are the healthy limits of vitamin C supplementation?"

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Best vitamin C supplements

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Rutinoscorbin 25 mg + 100 mg

4.9

• Активни съставки:
  Всяка таблетка съдържа 25 mg рутозид (рутине) и 100 mg аскорбинова киселина (витамин C).

• За кого и за какво?
  За възрастни и деца над 6 години – подкрепя имунитета, ускорява възстановяването, укрепва кръвоносните съдове и намалява тяхната пропускливост; помощно средство при настинки, грип и състояния на недостиг на витамин C.

• Форма:
  Покрити таблетки – лесни за преглъщане.

• Дневна доза:
  1–2 таблетки дневно профилактично; при инфекциозни състояния до 4 пъти дневно (съгласно листовката).

• Достатъчно за:
  Опаковка от 210 таблетки – достатъчна дори за 3–7 месеца в зависимост от дозировката.

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Описание на продукта

По-лесно е да се предотврати заболяване, отколкото да се лекува по-късно, затова вашият организъм изисква подходяща подкрепа всеки ден. Rutinoscorbin е лекарство, което помага за изграждане на имунитет и може да се използва както профилактично, така и когато започвате да се разболявате.

Плюсове и минуси

Плюсове:

• Ефективна комбинация от рутин и витамин C – укрепва стените на кръвоносните съдове и удължава действието на витамин C.

• Голям брой таблетки – икономична терапия за дълго време.

• Прост начин на дозиране – може да се адаптира към нуждите, както профилактично, така и по време на инфекция.

• Лекарство OTC – налично без рецепта, добре проучено и безопасно.

Минуси:

• Съдържа лактоза – хора с непоносимост могат да изпитат дискомфорт.

• Не се препоръчва за деца под 6 години – употребата изисква консултация с лекар.

• Таблетките съдържат захароза и оцветител (жълтеница хинин) – възможно влияние върху хора с свръхчувствителност.

• При продължителна употреба или в големи дози е добре да се наблюдава състоянието на бъбреците и нивото на желязо.

Natu.Care Vitamin C PureWay-C®

5.0

• Active ingredients (in the recommended portion):

  • Vitamin C (PureWay-C®) – 500 mg (625% NRV*)

    *NRV – nutrient reference value.

• Who is it for and why?

  This product is intended for adults who wish to supplement their diet with vitamin C in a precisely defined portion. It can be used as part of daily supplementation for those who care about a varied diet. The supplement is not intended for children.

• Form:

  The dietary supplement is in the form of capsules intended for swallowing and taking with water.

• Daily portion:

  The recommended daily portion is 1 capsule, taken once daily, preferably during a meal or immediately after.

• Sufficient for:

  The package contains 60 servings, which corresponds to 60 days of supplementation.

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Product Description

Vitamin C PureWay-C® is a dietary supplement containing vitamin C in a standardised capsule form. The product serves as a supplement to the daily diet in vitamin C in a specified, fixed portion. The composition has been limited to essential components, without flavourings and colourings. It is intended for regular use by adults.

Pros and Cons

Pros:

• Single-ingredient supplementation of vitamin C

• Standardised portion of vitamin C – 500 mg

• Capsule form suitable for daily use

• Simple composition without unnecessary additives

Cons:

• Product intended solely for adults

• Not recommended for those with sensitivity to the ingredients of the preparation

• Individuals taking anticoagulant medications should consult their doctor before use

ForMeds Bicaps C 1000+

4.9

• Active ingredients:
  1000 mg vitamin C (L-ascorbic acid) and 50 mg citrus fruit extract containing 30 mg bioflavonoids and 200 mg inulin in a portion of 2 capsules.

• Who is it for and why?
  For adults — strengthens immunity, reduces feelings of fatigue, supports collagen production, energy metabolism, and iron absorption.

• Form:
  Vegan capsules made from pullulan, free from artificial additives, colourings, or preservatives.

• Daily portion:
  2 capsules during a meal.

• Sufficient for:
  30 days (package — 60 capsules)

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Product Description

Bicaps^® C 1000+ is a dietary supplement in capsule form, providing 1000 mg of vitamin C, 30 mg of citrus bioflavonoids, and 200 mg of inulin in a daily serving. The vitamin C in this product has an L configuration and is obtained through fermentation. Inulin is sourced from chicory root.

Vitamin C exhibits the following effects:

• helps in the proper functioning of the immune and nervous systems,
• helps protect cells from oxidative stress,
• contributes to the reduction of fatigue and tiredness,
• increases iron absorption,
• helps regenerate the reduced form of vitamin E,
• assists in the proper production of collagen to ensure the proper functioning of blood vessels, bones, skin, and teeth.

The product contains no artificial fillers, anti-caking agents, or colourants, such as magnesium stearate, silicon dioxide, etc. It is also free from animal-derived ingredients, making it suitable for vegans and vegetarians. Furthermore, the capsule shell is natural and made from pullulan, and the container is produced from plant-based materials.

Pros and Cons

Pros:

• Strong dose – 1000 mg of vitamin C plus bioflavonoids for enhanced effectiveness.

• Natural, fermented form of vitamin C, suitable for vegans and vegetarians.

• Simple formula – no fillers or colourants, pullulan capsule.

Cons:

• High dose of vitamin C – use cautiously in cases of kidney disease (stones), haemolysis, and during pregnancy – medical consultation is necessary.

• Limited supplementation period – only 30 days in the package.

• Supplement, not a medicine – does not replace a diet or treatment.

• Effects (e.g., immunity, collagen) require regular intake over several weeks.

Vitamin C 1000 mg

4.8

• Active ingredients:
  1000 mg of vitamin C (L-ascorbic acid) in one capsule.

• Who is it for and what is it for?
  For adults – supports the immune system, reduces feelings of fatigue and tiredness, protects cells against oxidative stress, supports collagen production (for skin, vessels, bones, muscles, joints), and accelerates the regeneration of vitamin E and facilitates iron absorption.

• Form:
  Capsules – easy to swallow.

• Daily serving:
  1 capsule daily, recommendation – during a meal.

• Sufficient for:
  60 days of daily use (the package contains 60 capsules).

Check Price

Product Description

Vitamin C 1000 mg is a dietary supplement in the form of easy-to-swallow capsules. The recommended daily portion of the product contains 1000 mg of vitamin C, covering 1250% of the reference intake values for this vitamin.

Pros and Cons

Pros:

• High single dose – 1000 mg covers 1250% of the reference daily requirement.

• Comprehensive support for immunity, skin, blood vessels, and energy.

• Convenient form – one capsule daily.

• Simple composition – only L-ascorbic acid and the capsule, without unnecessary additives.

• Economical packaging – a two-month supply in one product.

Cons:

• High dose – not recommended for those with kidney stones or predisposition to them.

• Dietary supplement – does not replace treatment nor does it indicate the cost-effectiveness of long-term therapy.

• Individuals taking medications (e.g., anticoagulants) should consult their doctor regarding dosage.

• The effects of antioxidant and immune-supporting action are only visible with systematic use over weeks.

Juvit C 100

4.8

• Активни съставки:
  100 mg аскорбинова киселина (витамин C) в 1 ml, което отговаря на около 20 капки.

• За кого и за какво?
  За бебета от 28-ия ден от живота, деца и възрастни – при недостиг на витамин C, при недохранване, възстановяване и като подкрепа на имунитета през инфекциозния сезон.

• Форма:
  Течни капки за орално приложение в бутилка от 40 ml, с удобен капкомер.

• Дневна доза:
  • Бебета (от 28-ия ден до 2 години): 5–8 капки (25–40 mg) веднъж дневно
  • Деца (3–11 години): 10 капки (50 mg) веднъж дневно
  • Подрастващи 12+ и възрастни: 15–20 капки (75–100 mg), до 2 пъти дневно при увеличена нужда.

• Достатъчно за:
  При доза от 8 капки дневно – около 100 дни употреба (бутилка от 40 ml).

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Описание на продукта

Витамин C участва в метаболитните процеси на окисление и редукция, протичащи в клетките, например в процеса на клетъчно дишане. Той е необходим за образуването на колаген, еластин и междуклетъчни вещества, а следователно и за нормалното развитие на хрущялите, костите, зъбите, за заздравяване на рани, увеличава еластичността на капилярите. Влияе на образуването на имунни тела в организма (счита се, че участва в производството на имуноглобулини и интерферон) и улеснява усвояването на желязо в червата. Необходим е за синтеза на стероиди на надбъбречната жлеза, катехоламини, инсулин и участва в метаболизма на ароматни аминокиселини и метаболизма на тироксина. 
 
Оралните капки Juvit C са предназначени за лечение на състояния на недостиг на витамин C и профилактика на заболявания, причинени от недостиг на витамин C, предимно скорбут и неговите предварителни симптоми, болест на Моеллер-Бърлоу, в периода на възстановяване, при спазване на диета с ниско съдържание на витамин C, особено при изкуствено хранени бебета. Лекарството е особено препоръчително за деца.

Плюсове и минуси

Плюсове:

• Прецизно дозиране – идеално за бебета и малки деца.

• Лекарство OTC – налично без рецепта, използвано при недостиг.

• Лесно подаване – може да се добави към мляко, каши или напитки, което улеснява даването на детето.

• Икономичен – опаковка от 40 ml е изгодна дори при ежедневна употреба.

Минуси:

• Съдържа глицерол и пречистена вода – хора с алергия към който и да е компонент трябва да бъдат внимателни.

• Не се препоръчва при оксалатна нефропатия – профилактично наблюдение на бъбречното състояние е необходимо при високи дози.

• Риск от предозиране – не давайте директно от бутилката, съгласно листовката.

• Дългосрочната добавка изисква наблюдение – особено при деца и хора с хронични заболявания.

Ascorvita 1000 mg

4.8

• Активни съставки:
  1000 mg чиста аскорбинова киселина (витамин C) в една шипка таблетка.

• За кого и за какво?
  За възрастни и юноши над 12 години – поддържа имунната система, заздравяването на рани, здравето на кръвоносните съдове и производството на колаген; особено при настинки, възстановяване и отслабване.

• Форма:
  Шипка таблетка – лесна за разтваряне във вода или сок.

• Дневна доза:
  1 таблетка дневно (разтворена в течност).

• Достатъчно за:
  20 дни на добавка (опаковка с 20 таблетки).

Провери цената

Описание на продукта

Лек Ascorvita е препарат, съдържащ 1000 mg аскорбинова киселина в една таблетка, който се използва при състояния на недостиг и увеличена нужда от витамин C.

Плюсове и минуси

Плюсове:

• Силна доза — покрива нуждата с голям запас (1250 % RWS).

• Вкусна и удобна форма на шипуча таблетка, лесна за употреба.

• Без захар — подходяща за хора с инсулинова резистентност и диабет.

• Лек OTC — наличен без рецепта, с прост и прозрачен състав.

Минуси:

• Не за деца под 12 години — възрастови ограничения.

• Съдържа сорбитол и аспартам — не се препоръчва при фенилкетонурия или непоносимост към фруктоза/глюкоза.

• При бъбречни камъни или предразположеност към камъни — медицинска консултация е препоръчителна.

• Големи дози за дълъг период могат да причинят диария или гадене.

Medso Vitamin C 1000 with bioflavonoids

4.8

• Active ingredients:
  1000 mg L-ascorbic acid and 4 mg citrus bioflavonoids (extract from bitter orange) in one tablet.

• Who is it for and why?
  For adults — supports immunity, reduces fatigue, protects cells from oxidative stress, and strengthens collagen production needed for skin, blood vessels, bones, and gums.

• Form:
  Coated tablets — convenient and easy to swallow.

• Daily portion:
  1 tablet daily, preferably during a meal, with water.

• Sufficient for:
  50 days of use — the entire package.

Check Price

Product Description

Medso Vitamin C 1000 with bioflavonoids is a dietary supplement in tablet form with a high content of vitamin C. The recommended daily portion of the preparation contains 1000 mg of this valuable ingredient, which corresponds to 1250% of the reference intake values. The formula is supplemented with bioflavonoids from bitter orange.

Pros and Cons

Pros:

• Combination of high-dose vitamin C and bioflavonoids — better absorption and efficacy.

• Effective antioxidant action — supports regeneration and improves immunity.

• Economical packaging — a full month's daily use.

• Good reviews — users praise the effectiveness and value of the product.

Cons:

• Taking with kidney stones or a tendency to stones — it is advisable to consult a doctor.

• Contains fillers and anti-caking agents — significant in cases of allergies or intolerances.

• Supplement — does not replace a healthy, balanced diet or professional treatment.

• Effects require regular use for several weeks.

SEMA Lab Vitamin C 1000

4.8

• Active ingredients:
  1000 mg of vitamin C (L-ascorbic acid) in one capsule.

• Who is it for and why?
  For adults – supports immunity, reduces fatigue, protects cells from oxidative stress and aids collagen production.

• Form:
  Capsules – classic or in a plant-based version (Vcaps), easy to swallow.

• Daily serving:
  1 capsule daily, preferably with a meal.

• Sufficient for:
  60 days – one package = 2 months of supplementation.

Check Price

Product Description

SEMA Lab Vitamin C 1000 is a dietary supplement in the form of capsules designed to supplement the daily diet of adults with vitamin C. Each capsule contains 1000 mg of L-ascorbic acid. This amount covers the reference intake values for this important vitamin at 1250%.

Pros and Cons

Pros:

• Strong, well-absorbed dose of vitamin C.

• Efficient packaging – two months of supplementation.

• Plant-based version available – suitable for vegans.

• Simple composition – free from artificial additives, colourings, and allergens.

Cons:

• Standard gelatin capsules – unsuitable for all diets.

• Caution required with kidney stones.

• Dietary supplement – does not replace treatment.

• Effects with irregular use may be unnoticeable.

Vitamin C deficiency

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Vitamin C deficiency is rare. Most of us provide it with our diet. What leads to a lack of vitamin C in the body? 

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Cause

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The availability of fresh produce rich in vitamin C is unproblematic in developed countries. Despite this, vitamin C deficiency still affects approximately  7%  of American adultsand. In addition to poor diet, a lack of vitamin C is also influenced by lifestyle and various medical conditions.

Cause of vitamin C deficiency:

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• alcoholismand,
.
• smoking ,
.
• anorexia ,
• mental illnesses ,
• dialysis ,
.

Symptoms

.

Most often the body lets us know when something bad is happening. Vitamin C deficiency is no different. When should the red light go on for us? 

Weakened immunity

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Vitamin C is associated by most of us with immunityand. Ascorbic acid accumulates in numerous  immune cells  to fight infection.  Deficiency of vitamin C  weakens immunity , and increases the risk of illness, such as pneumonia . 

Poor immunity is also affected by vitamin A deficiency. Would you like to read more about it? Take a look at my article: Vitamin A - properties, effects, occurrence, deficiency symptoms

Rough skin

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Vitamin C  is responsible for the production of collagenand. Called the protein of youth, collagen is responsible for the health of skin, hair, joints and bones. Low levels of vitamin C  lead to skin deterioration . It manifests  follicular keratosis , and also  dries it out . 

You may be interested in:Facial collagen - ranking, effects, use [TOP 10]

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Slower wound healing

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Limited  collagen production due to vitamin C deficiency leads to slower wound healingand. In extreme cases  lack of  adequate levels of vitamin C  can even result in old wounds opening up . Ascorbic acid deficiency also increases the risk of infection.

Want to know what a lack of collagen in the body results in? Take a look at my article on collagen deficiency!

Weakened bones

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Vitamin C  deficiency also affects bone healthand. It leads to an increased  risk of fractures , as well as osteoporosis. Vitamin C is responsible for the structure of the bone skeleton. Its deficiency is particularly dangerous for children who are growing and developingand. 

Joint pain

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Joint pain  is another symptom of vitamin C deficiency linked to collagen . Research suggests that in some cases the pains were so severe that people with vitamin C deficiencies became limp or had  difficulty walking . Furthermore, sometimes there was also bleeding, which caused swelling and additional pain. 

You may be interested in: Collagen for joints - effects, forms, use, reviews

Breaking bruises

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Breaking bruises are the result of bursting blood vessels. Frequent formation  of bruises  is one of the signs  of vitamin C deficiencyand. They can cover large areas of the body or appear as small, purple dots under the skin. 

Gingival bleeding

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Red, swollen and bleeding gums are another symptom suggesting that your body is demanding vitamin C .  Lack of  adequate levels of ascorbic acid leads to inflammation and weakened gums . In an advanced stage of deficiency, the gums may even appear purple and rotten.

Other symptoms of vitamin C deficiency:

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• fatigueand,
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• oxidative stress ,
• worse mood ,
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Vitamin C deficiency results in decreased appetite, poor immunity and broken blood vessels.

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Excess vitamin C

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The body does not produce or store  vitamin Cand. It is therefore very important to provide it daily with the diet. Nevertheless, supplementation with large amounts of vitamin C can lead to negative effects. 

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If you use higher doses of vitamin C than recommended, this substance can falsify the results of certain tests performed by oxido-reduction methods. These include the determination of blood glucose, creatinine, AspAT and lactate dehydrogenase levels.

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Symptoms of excess vitamin C:

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• headachesand,
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• diarrhoea ,
• nausea ,
• vomiting ,
• gravity ,
• abdominal pain ,
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In the long term, excess vitamin C can lead to the development of kidney stones in men, as well as liver problems . Moreover, some studies suggest that too much vitamin C intake from supplements may result in a greater risk of heart disease in postmenopausal women with diabetes .

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See also:

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• The liver [symptoms of diseases + how to care for it and what to avoid]
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• Fatty (oily) liver [what it is + causes + symptoms]
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• Liver tests [what they are + when to perform]
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• Liver supplements [ranking + pharmacist's opinion]
• Tablets for the liver [ranking + pharmacist's opinion]
.

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Vitamin C intake above 2,000 mg per day may, in predisposed individuals, be an initiating factor in the precipitation of oxalate-calcium stones in the urine. This can result in nephrolithiasis. Furthermore, long-term use of high doses of vitamin C in the form of supplements, may result in lower selenium and copper concentrations.

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Vitamin C - supplementation

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Most often, vitamin C supplementation is not necessary. Most of us take it with our diet. However, if you think you are deficient in it, it is worth choosing one of the supplements. Remember that healthy supplementation should be recommended by your doctor. 

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Supplemented vitamin C fights free radicals and also affects the condition of the skin and internal organs. Vitamin C can also be administered in the form of a cream. It then influences the production of collagen. This results in tighter and smoother skin. Vitamin C in this form also affects vascular tightness and fights acne.

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Who shouldn't take?

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In people who are prone to stress and also suffer from stomach problems, vitamin C should not be taken on an empty stomach. It can irritate the gastric mucosa, increasing the secretion of gastric acids and consequently exacerbating these complaints. People with stomach problems should be particularly careful when it comes to vitamin C supplementation. More often than not, none of us should take it on our own, without a doctor's recommendation.

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What time of day to take it

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Vitamin C is a very valuable water-soluble nutrient. It is this characteristic that makes it worth taking it in the morning, still on  an empty stomach  (if you have no problems with it)and. It is best to do this about 30-40 minutes before your first meal. This is when you will use the full potential of vitamin C. 

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Note!

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Do not use vitamin infusions. Doctors are sounding the alarm that these practices are ineffective and dangerous.

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People take vitamin C like candy, which is why side effects of vitamin C overdose are often observed. The most common of these is impaired blood clotting. It is over-stimulated, resulting in the formation of clots, which can lead to venous congestion.

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Vitamin C in pregnancy

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Vitamin C  is essential for the proper development of pregnancyand. It supports the immune system and also improves the absorption of iron. Furthermore, vitamin C supplementation during pregnancy reduces the risk of complications such as pre-eclampsia and intrauterine growth retardation. Ascorbic acid also prevents anaemia in the mother-to-be. 

Vitamin C and breastfeeding

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Vitamin C  is one of the components of human milkand. It is one of the main antioxidants. Breastfeeding women should increase their vitamin C intake to 120 mg per day. Most often a healthy diet is sufficient, supplementation is rarely necessary. 

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Note!

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Supplementation of vitamin C during pregnancy and during breastfeeding should only be recommended by a doctor.

Vitamin C and alcohol

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Alcohol   is the seventh leading risk factor for death worldwide.  Long-term  consumption of alcohol negatively affects the absorption of vitamin C by the pancreas . This can lead to inflammation and other conditions of this organ. 

Interactions of vitamin C with drugs

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Vitamin C may interact with medications. Individuals taking certain medications on a regular basis should exercise caution when taking vitamin C.

Agents reacting with vitamin C:

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• statinsand, 
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• niacin ,
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• estrogens ,
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• warfarin ,
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Vitamin C attenuates the effects of anticoagulants, as well as antipsychotics used to treat schizophrenia and aminoglycoside antibiotics. It does not stop there, it facilitates and accelerates the absorption of certain heavy metals including lead (Pb), cadmium (Cd), copper (Cu) and aluminium (Al), and exacerbates their toxicity.

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Caution!

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If you are taking these or other medications, advise your doctor. Only he or she can recommend a healthy as well as effective supplementation.

See also:

• Collagen [properties + dosage]
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• Drinking collagen [properties + ranking]
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• Drinking collagen [effects + side effects]
.
• Facial collagen [effects + ranking]
• Marine collagen [properties + ranking]
• Collagen for skin [ranking]
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• Collagen for joints [action + forms]
.
• Collagen for hair [properties + effects]
• Collagen for wrinkles [ranking]
.
• Fish collagen [effects + actions]
.
• Most powerful collagen [ranking + types]
• Collagen deficiency [causes + symptoms]
.

Summary

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Remember:

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• Vitamin C is a water-soluble vitamin.
• Vitamin C is a water-soluble vitamin.
• Increasing immunity, lowering the risk of heart disease, or controlling blood pressure are some of the properties of vitamin C.
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• Vitamin C does not prevent the common cold and does not reduce the risk of cancer.
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• The highest levels of vitamin C are found in the kakadu plum, acerola and rosehip.
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• The daily requirement for vitamin C is 90 mg in men and 75 mg in women.
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• The maximum dose of vitamin C that does not cause side effects is 2000 mg.
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• Reduced immunity, skin problems or joint pains may be indicative of a vitamin C deficiency.
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• Excess vitamin C manifests itself through nausea, headaches or vomiting.
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• Vitamin C can react with some medications.
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FAQ

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When not to take vitamin C?

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Preparations with high doses of vitamin C (1000 mg or more) should not be taken by children under 12 years of age. High doses of vitamin C are not recommended during chemotherapy, while taking anticoagulants, antiviral drugs. In addition, vitamin C supplements should not be used by people with haemochromatosis, a condition in which too much iron accumulates in the body, and vitamin C helps with the absorption of this element.

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How to use vitamin C on your face

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Vitamin C is one of the most powerful antioxidants for slowing down the skin ageing process. The best and safest way would be to use ready-made cosmetics with vitamin C - face creams, eye creams, wrinkle creams or face cheeses.

You can also make your own cosmetics from semi-finished products, but you will find it difficult to get the right concentration.

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Can I take vitamin C every day?

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According to Polish dietary standards, the daily recommended dose for an adult is 75-90 mg per day. It is best to provide it with your diet - you only need to eat about 100g of kale or 50g of yellow peppers.

The maximum daily dose for adults is 2000 mg. Long-term intake of higher amounts can lead to headaches, diarrhoea, vomiting, as well as kidney stones, heart disease or problems with the liver.

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With what is vitamin C best absorbed?

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If you want to improve vitamin C absorption, take it along with foods rich in vitamin A, B vitamins, vitamin E, calcium, magnesium, bioflavonoids and zinc.

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Does vitamin C cleanse the liver?

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The properties of vitamin C suggest that it may help to maintain liver health and regeneration - particularly by protecting cells from oxidative stress. Vitamin C supports the production of collagen, which is an important component of connective tissue and forms a protective layer around the organs. In addition, vitamin C helps to cleanse the liver of excess fats. Also check out: Fatty liver - symptoms and treatment

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Does vitamin C affect menstruation?

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Contrary to popular belief, vitamin C does not accelerate or delay your period. However, it can help to alleviate menstrual symptoms. Vitamin C strengthens blood vessels. One study suggests that regular intake of 200 mg of vitamin C and 200 mg of flavonoids resulted in less bleeding during the period in more than half of the women studied.

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Does vitamin C acidify the body?

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Regular intake of vitamin C does not acidify the body and does not alter the pH of the blood. However, products rich in vitamin C can acidify the urine. Excess acid formed in food is excreted by the kidneys, which is beneficial for maintaining the acid-base balance in the body. This phenomenon also helps to treat bacterial bladder infections. The bacteria that are responsible for them will not thrive when the pH is lowered.

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Sources

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See all

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Alessio, H. M., Goldfarb, A. H., & Cao, G. (1997). Exercise-Induced Oxidative Stress before and after Vitamin C Supplementation. International Journal of Sport Nutrition and Exercise Metabolism, 7(1), 1-9. https://doi.org/10.1123/ijsn.7.1.1

Algahtani, H. A., Abdu, A. P., Khojah, I. M., & Al,-Khathaami Ali M. (2010). Inability to walk due to scurvy: A forgotten disease. Annals of Saudi Medicine, 30(4), 325-328. https://doi.org/10.4103/0256-4947.65266

Arvanitakis, Z., Shah, R. C., & Bennett, D. A. (2019). Diagnosis and Management of Dementia: Review. JAMA, 322(16), 1589-1599. https://doi.org/10.1001/jama.2019.4782

Asmat, U., Abad, K., & Ismail, K. (2016). Diabetes mellitus and oxidative stress-A concise review. Saudi Pharmaceutical Journal, 24(5), 547-553. https://doi.org/10.1016/j.jsps.2015.03.013

Bakaev, V. V., & Duntau, A. P. (2004). Ascorbic acid in blood serum of patients with pulmonary tuberculosis and pneumonia. The International Journal of Tuberculosis and Lung Disease: the Official Journal of the International Union Against Tuberculosis and Lung Disease, 8(2), 263-266.

Boyera, N., Galey, I., & Bernard, B. a. (1998). Effect of vitamin C and its derivatives on collagen synthesis and cross-linking by normal human fibroblasts. International Journal of Cosmetic Science, 20(3), 151-158. https://doi.org/10.1046/j.1467-2494.1998.171747.x

Bsoul, S. A., & Terezhalmy, G. T. (2004). Vitamin C in health and disease. The Journal of Contemporary Dental Practice, 5(2), 1-13.

Cardiovascular diseases (CVDs). (n.d.). Retrieved March 17, 2023, from https://www.who.int/news-room/fact-sheets/detail/cardiovascular-diseases-(cvds)

Carr, A. C., & Maggini, S. (2017). Vitamin C and Immune Function. Nutrients, 9(11), Article 11. https://doi.org/10.3390/nu9111211

Chambial, S., Dwivedi, S., Shukla, K. K., John, P. J., & Sharma, P. (2013). Vitamin C in Disease Prevention and Cure: An Overview. Indian Journal of Clinical Biochemistry, 28(4), 314-328. https://doi.org/10.1007/s12291-013-0375-3

Fraser, I. M., & Dean, M. (2009). Extensive bruising secondary to vitamin C deficiency. Case Reports, 2009, bcr0820080750. https://doi.org/10.1136/bcr.08.2008.0750

Galimberti, F., & Mesinkovska, N. A. (2016). Skin findings associated with nutritional deficiencies. Cleveland Clinic Journal of Medicine, 83(10), 731-739. https://doi.org/10.3949/ccjm.83a.15061

Gerster, H. (1999). High-dose vitamin C: A risk for persons with high iron stores? International Journal for Vitamin and Nutrition Research. Internationale Zeitschrift Fur Vitamin- Und Ernahrungsforschung. Journal International De Vitaminologie Et De Nutrition, 69(2), 67-82. https://doi.org/10.1024/0300-9831.69.2.67

Ghanwat, G., Patil, A. J., Patil, J., Kshirsagar, M., Sontakke, A., & Ayachit, R. K. (2016). Effect of Vitamin C Supplementation on Blood Lead Level, Oxidative Stress and Antioxidant Status of Battery Manufacturing Workers of Western Maharashtra, India. Journal of Clinical and Diagnostic Research : JCDR, 10(4), BC08-BC11. https://doi.org/10.7860/JCDR/2016/15968.7528

Gulko, E., Collins, L. K., Murphy, R. C., Thornhill, B. A., & Taragin, B. H. (2015). MRI findings in pediatric patients with scurvy. Skeletal Radiology, 44(2), 291-297. https://doi.org/10.1007/s00256-014-1962-y

Hemilä, H. (2017). Vitamin C and Infections. Nutrients, 9(4), 339. https://doi.org/10.3390/nu9040339

Hirschmann, J. V., & Raugi, G. J. (1999). Adult scurvy. Journal of the American Academy of Dermatology, 41(6), 895-906; quiz 907-910. https://doi.org/10.1016/s0190-9622(99)70244-6

Huijskens, M. J. A. J., Walczak, M., Koller, N., Briedé, J. J., Senden-Gijsbers, B. L. M. G., Schnijderberg, M. C., Bos, G. M. J., & Germeraad, W. T. V. (2014). Technical Advance: Ascorbic acid induces development of double-positive T cells from human hematopoietic stem cells in the absence of stromal cells. Journal of Leukocyte Biology, 96(6), 1165-1175. https://doi.org/10.1189/jlb.1TA0214-121RR

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Lee, D.-H., Folsom, A. R., Harnack, L., Halliwell, B., & Jacobs, D. R. (2004). Does supplemental vitamin C increase cardiovascular disease risk in women with diabetes?3. The American Journal of Clinical Nutrition, 80(5), 1194-1200. https://doi.org/10.1093/ajcn/80.5.1194

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Iizaka, S., Nagata, S., & Sanada, H. (2017). Nutritional status and habitual dietary intake are associated with frail skin conditions in community-dwelling older people. The Journal of Nutrition, Health & Aging, 21(2), 137-146. https://doi.org/10.1007/s12603-016-0736-8

Juraschek, S. P., Guallar, E., Appel, L. J., & Miller, E. R., III. (2012). Effects of vitamin C supplementation on blood pressure: A meta-analysis of randomized controlled trials. The American Journal of Clinical Nutrition, 95(5), 1079-1088. https://doi.org/10.3945/ajcn.111.027995

Kohgo, Y., Ikuta, K., Ohtake, T., Torimoto, Y., & Kato, J. (2008). Body iron metabolism and pathophysiology of iron overload. International Journal of Hematology, 88(1), 7-15. https://doi.org/10.1007/s12185-008-0120-5

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