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What is vitamin C?
Vitamin C, or ascorbic acid, is an essential water-soluble nutrient discovered in the early 20th century by Polish chemist Casimir Funk. He identified it as a key factor in the prevention of scurvy , a serious illness that affected sailors due to a deficiency of fresh fruits and vegetables during long sea voyages. Recognition of vitamin C as a key element of health was reinforced in the 1930s when its role in collagen synthesis and its importance for the immune system were demonstrated. Today, vitamin C is widely recognized not only for its ability to prevent scurvy, but also for its antioxidant properties and its role in many physiological processes.
What are the benefits and role of vitamin C in the body?
Vitamin C is a powerful antioxidant that plays an important role in protecting cells from damage caused by free radicals.
Although it helps reduce the frequency and duration of common infections, such as the common cold, its impact remains modest, with a reduction in the duration of symptoms of around 10% [1; 2]. In contrast, the theories of Professor Linus Pauling in the 1970s and 1980s, which argued that massive doses of vitamin C could prevent many diseases, have been largely abandoned due to a lack of solid scientific evidence.
Another important role of vitamin C is its participation in the synthesis of collagen , essential for the structure of all tissues in the body, including the skin. It is necessary for the hydroxylation of lysine and proline, two amino acids essential for the production of collagen. Scurvy, a disease associated with a total vitamin C deficiency, results from a cessation of collagen synthesis by the body.
Additionally, vitamin C improves the absorption of dietary iron from plant sources (non-heme iron) and helps neutralize free radicals generated by oxidation reactions.
How much vitamin C per day?
Recommendations vary depending on age, gender and the specific needs of each individual.
Generally, the recommended daily intake is 100 to 120 mg per day.
The goal is to have a satisfactory blood vitamin C level of 50 to 80µmol/liter of blood, which can be achieved with regular moderate intakes of 50 to 100 mg per day.
Increased needs may be observed in pregnant or breastfeeding women, as well as in people exposed to significant oxidative stress.
Smokers can also increase this dose by 30% because it is observed that they have lower blood levels of vitamin C than the average population. [4; 5]
How to get your daily vitamin C fix
Unlike many mammals, including dogs and cats, humans do not produce their own vitamin C. External intake through food is therefore essential.
There are two ways to ensure you have sufficient vitamin C intake: through diet or through suitable food supplements.
What foods are rich in vitamin C?
The main dietary sources of vitamin C are fresh fruits, berries and vegetables.
Citrus fruits are known for their vitamin C content, such as lemons and oranges.
Some berries are also very rich, such as acerola or rosehip. Finally, it is also possible to get vitamin intake from vegetables such as peppers or kiwis.
It is important to note that vitamin C is heat sensitive and can be destroyed during cooking.
Vitamin C in food supplements
A diet including fresh fruits and vegetables is the basis for vitamin C intake, however taking a vitamin C supplement is always an option to ensure optimal blood levels.
Vitamin C is found in dietary supplements in synthetic form or extracted from natural sources such as acerola. It is important to note that no significant difference in effectiveness has been scientifically observed between natural and synthetic forms. Both have identical absorption levels .
High-dose supplements are not recommended. This overloads the absorption mechanism, and scientific studies show that blood vitamin C levels stabilize even with very high intakes (500 mg/day or more).
It is estimated that more than 80% of the dose would be eliminated for 1 gram doses. [3]
Can you take vitamin C every day?
Daily intake of vitamin C is essential for several reasons. It acts as a powerful antioxidant, supports the immune system , and promotes collagen synthesis, which is crucial for tissue health. Additionally, it improves the absorption of plant-based iron and may reduce the risk of chronic diseases. Vitamin C also plays a role in regulating mood and maintaining consistent blood levels.
It is therefore necessary to ensure that you have sufficient daily intake , all year round, through food or suitable supplementation.
Is there a risk in taking too much vitamin C?
Excessive vitamin C intake generally poses no risk to the general population. Health authorities, such as EFSA and ANSES, have established an upper safety limit (ULS) of 1000 mg per day.
Although high doses are not necessary, they are not dangerous, being easily excreted. However, people with kidney sensitivities should be careful, as high doses can increase the burden on the kidneys.
Therefore, regular intake throughout the year is essential.
Conclusion
It is possible and recommended to take vitamin C throughout the year to maintain optimal health. Regular intake, tailored to individual needs , ensures proper bodily function. To facilitate this intake, Argalys Vitamin C spray is a convenient and easy-to-carry option, designed to ensure effective supplementation throughout the day.
Selected bibliography
- Tea Long History of Vitamin C: From Prevention of tea Common Cold to Potential Aid in tea Treatment of COVID-19
- Vitamin C reduces tea severity of common colds: a meta-analysis
- Factors Affecting tea Vitamin C Dose-Concentration Relationship: Implications for Overall Vitamin C Dietary Recommendations
- Serum levels of vitamin C in relationship to dietary and additional intake of vitamin C in smokers and nonsmokers
- Tea influence of tuxedo we vitamin C status in adults
- Association of serum vitamin C with all-cause and cause-specific death: Data from National Health and Nutrition Examination Survey (NHANES 2003-2006)
