Vitamin C

What exactly is vitamin C?

Ascorbic acid, better known as vitamin C, is a water-soluble vitamin found in many types of fruit and vegetables. Unlike most other mammals, humans cannot produce vitamin C themselves and must obtain it from their diet.

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 lead to the development of diseases. Vitamin C can help to protect the body from the harmful effects of free radicals.

What does this 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 most important structural protein in our skin, bones and connective tissue.

Although our bodies produce some of the vitamin themselves, we need to obtain the majority of it from our diet. We can also take vitamin C via dietary supplements, but it is always best to obtain nutrients from food first.

Vitamin C fulfils many different functions in our bodies. Here are just a few of the most important ones:

• Immune system health: Ascorbic acid is essential for the proper functioning of our immune system. It helps to fight off infections and keep us healthy.
• Collagen production: As we have already mentioned, this vitamin is essential 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 functioning of the nervous system.
• Vitamin C contributes to normal mental function.
• Vitamin C helps reduce tiredness and fatigue.
• Antioxidant protection: Vitamin C is a powerful antioxidant that helps protect our cells from damage.
• Vitamin C helps to regenerate the reduced form of vitamin E.
• Vitamin C increases iron absorption.

How can you ensure you get enough?

There are a few ways you can ensure you’re getting enough ascorbic acid. One way is to eat the right foods. Another option is to take dietary supplements. Let’s take a closer look at both options.

Foods rich in vitamin C

Fruit:

• Rosehip – 1,250 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 chilli – 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 requirements

Vitamin C can be obtained not only naturally through food. The vitamin is also available as a dietary supplement and can be very useful. This is because not everyone gets enough ascorbic acid from their diet. Certain groups of people have an increased requirement for it. These include pregnant women, breastfeeding mothers, smokers and people with certain chronic illnesses.

Vitamin C supplements can therefore be a good addition to your diet. You can take these supplements 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 use and convenient to carry around. Furthermore, you do not have to measure out 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 find it difficult to swallow tablets. It is also absorbed quickly by the body. This means it starts to work straight away. You can measure out the dose yourself, ensuring you take the amount that’s just right for you.

Vitamin C Serum

Unlike the other forms, serum is intended for external use and is one of the most popular skincare ingredients on the market. This form is easily absorbed by the skin and helps to protect and repair it. It also boosts collagen production and improves the overall appearance of the skin.

The right dosage: when is enough?

The appropriate dose of vitamin C depends heavily on the individual.

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

IMPORTANT: The correct dose is always highly individual. The figures given above are merely guidelines. To determine your exact requirements, it is best to speak to your doctor – particularly if, for example, you are taking medication due to an illness.