How much vitamin C should we take daily?
Vitamin C, also known as ascorbic acid, is the most popular vitamin. It is a water-soluble vitamin, so it is not stored in the body and should be regularly supplied with food or in the form of dietary supplements. How much vitamin C should we take daily? Can you overdose it? We have compiled the most important facts about vitamin C.
The importance and role of vitamin C.
The effect of vitamin C on the human body is manifold:
– it is indispensable for production collagen, which is the basic substance of the connective tissue, the building material of, among others cartilage, bones, joints, gums and teeth, and the cornea of the eye. It is also responsible for keeping the skin tight;
– facilitates the absorption of iron in the gastrointestinal tract, which is necessary for the proper production of erythrocytes (red blood cells) and hemoglobin;
– reduces the action of free radicals and other harmful substances;
– is a strong antioxidant, protects other cellular components against oxidation;
– facilitates the healing of wounds;
– plays an important role in the proper functioning of the immune (immune) system;
– by enhancing prostacyclin synthesis, it contributes to the inhibition of platelet aggregation (clumping) and has a diastolic effect on blood vessels;
– the results of studies on mice indicate that pharmacological doses of vitamin C may be effective in the treatment of difficult-to-treat tumors;
– numerous studies show that vitamin C plays an important role in the prevention of cancer.
How Much Vitamin C Per Day?
According to the current Nutrition Standards for the Polish population, the daily intake of vitamin C should be 75 mg for women and 90 mg for men. For infants, the norm was adopted at the level of sufficient consumption, i.e. 20 mg / day.
How much vitamin C we should take daily also depends on other factors. When we are debilitated or struggling with an infection, it is a good idea to increase the daily dose.
People at risk of vitamin C deficiency may:
– palaces. These people had a lower concentration of vitamin C in plasma and leukocytes compared to non-smokers, incl. due to increased oxidative stress
– with malabsorption syndrome, cancer, arterial hypertension and kidney failure
– using a little diversified diet;
– abusing alcohol and drugs.
The effects of vitamin C deficiency
Vitamin C deficiency is manifested by fatigue, lack of appetite, malaise, joint and muscle pains. The body’s physical capacity decreases and wounds are more difficult to heal. Lack of vitamin C causes scurvy, characterized by bleeding, inflammation and necrosis of the gums, and loss of teeth. Vitamin C deficiency leads to anemia and weakens the immune system.
Can you overdose on vitamin C?
Vitamin C is believed to be essentially non-toxic, if only because it is not stored in the body. Nevertheless, its high doses may promote the formation of kidney stones and may also cause gastrointestinal disturbances.
Therefore, it is indicated that due to the individual reaction of the body to supplementation with high doses of vitamin C, it should be introduced with caution. It is assumed that a safe dose of vitamin C does not exceed 1000 mg.
Vitamin C sources
Vitamin C can be found primarily in vegetables and fruits. The highest content can be found in: parsley, black currant, pepper, cruciferous vegetables, rosehips, kiwi and strawberries.
Vitamin C in dietary supplements
Dietary supplements most often contain vitamin C in the form of ascorbic acid. L-ascorbic acid is found in naturally occurring products. The natural and synthetic form do not differ in terms of their chemical structure and properties. It is worth noting, however, that numerous studies have shown that vitamin C in natural products is more active than synthetic. Therefore, when choosing a dietary supplement with vitamin C, it is worth paying attention to preparations containing acerola, otherwise known as the Barbados cherry. Acerola is a natural source of vitamin C and antioxidants.
Liposomal vitamin C
Liposomes are vesicles surrounded by one or more layers of a lipid bilayer with a hydrophilic core, they are a commonly used carrier increasing the bioavailability of active substances. They are used in the pharmaceutical and cosmetic industries. On the market you can find, among others dietary supplements in the form of liposomal vitamin C. Studies have shown that vitamin C is more bioavailable after oral administration in the form of liposomes compared to regular ascorbic acid. However, no differences in the action of liposomal vitamin C compared to the conventional form of vitamin C were found.