What exactly is vitamin C?

Ascorbic acid, better known as vitamin C, is a water-soluble vitamin found in many fruits and vegetables. Unlike most other mammals, humans cannot produce vitamin C themselves and must obtain it through food.

It is a powerful antioxidant that can protect the body from the harmful effects of free radicals. Free radicals are molecules that have been damaged by toxins such as cigarette smoke or air pollution. Free radicals can damage cells and contribute to the development of disease. Vitamin C can help protect the body from the harmful effects of free radicals.

What does the vitamin do in the body?

Vitamin C is one of the most important vitamins for our body. It is an essential nutrient that helps keep our immune system healthy and functioning properly. Vitamin C is also important for the formation of collagen, the main structural protein in our skin, bones and connective tissue.

Even though our body produces some of the vitamin itself, we must obtain most of it through food. We can also take vitamin C through dietary supplements, but it is always best to get nutrients from food first.

There are many different tasks that vitamin C performs in our body. Here are just a few of the most important ones:

• Immune system health: Ascorbic acid is important for the smooth functioning of our immune system. It helps fight infections and keep us healthy.
• Collagen production: As already mentioned, the vitamin is necessary for the production of collagen. Collagen gives our skin its firmness and elasticity.
• Vitamin C contributes to normal energy metabolism.
• Vitamin C contributes to the normal function of the nervous system.
• Vitamin C contributes to normal psychological function.
• Vitamin C contributes to the reduction of tiredness and fatigue.
• Antioxidant protection: Vitamin C is a powerful antioxidant that helps protect our cells from damage.
• Vitamin C contributes to the regeneration of the reduced form of vitamin E.
• Vitamin C increases iron absorption.

How do you get enough?

There are several ways to ensure that you get enough ascorbic acid. One option is to eat the right foods. Another option is to take dietary supplements. Let's take a closer look at both options.

Vitamin C foods

Fruit:

• Rose hip - 1250 mg per 100 grams
• Blackcurrant - 189 mg per 100 grams
• Kiwi - 71 mg per 100 grams
• Strawberries - 64 mg per 100 grams
• Lemon - 53 mg per 100 grams
• Orange - 47 mg per 100 grams

Vegetables:

• Broccoli - 115 mg per 100 grams
• Brussels sprouts - 112 mg per 100 grams
• Green chili - approx. 109 mg per pod
• Cauliflower - 71 mg per 100 grams
• Kohlrabi - 63 mg per 100 grams
• Spinach - 52 mg per 100 grams
• Red cabbage - 50 mg per 100 grams

Dietary supplements for increased needs

Vitamin C can be obtained not only naturally through food. The vitamin is also available as a dietary supplement and can be useful. Not everyone gets enough ascorbic acid from food. Some groups of people also have increased needs. These include pregnant women, breastfeeding mothers, smokers and people with certain chronic diseases.

Vitamin C preparations can therefore be a good addition to the diet. You can take the nutrients in many different forms. The most common types are capsules, tablets, powders and serums for external use.

Vitamin C capsules and tablets

Capsules and tablets are probably the best-known form of dietary supplement. They are easy to handle and practical to take with you. In addition, you do not have to measure the dosage yourself.

Vitamin C powder

The powder is very easy to take. You can simply mix it with water or juice and drink it. This makes it a good option for people who have difficulty taking tablets. It is also quickly absorbed by our body. This means it starts working immediately. You can dose it yourself and thus take the dose that is perfectly suited to you.

Vitamin C serum

Unlike the other forms, serum is intended for external use and is one of the most popular skin care ingredients on the market. This type of application is easily absorbed by the skin and helps protect and repair the skin. It also stimulates collagen production and improves the overall appearance of the skin.

The right dosage: when it is enough

The appropriate dose of vitamin C depends strongly on the group of people.

The maximum permitted daily dose of vitamin C for dietary supplements in Switzerland is 750 mg.

IMPORTANT: The right dose is always very individual. The data given above are only guidelines. To determine your exact needs, it is best to speak with your doctor. Especially if, for example, you need to take medication due to an illness.