Vitamin C, also known as ascorbic acid, is an essential water-soluble vitamin that is crucial for a variety of bodily functions. It is one of the safest and most effective nutritional supplements and has been studied in many research studies. It not only supports the immune system but is also important for skin health, iron absorption, and the regeneration of antioxidants in the body. In this article, we will show you the various aspects of this molecule.
What is Vitamin C?
This vitamin, also known as ascorbic acid, is a powerful antioxidant that protects the body from free radicals.Free radicals are molecules that can cause cell damage and are associated with various diseases, including heart disease and cancer. Ascorbic acid is also necessary for the synthesis of collagen , an important protein that contributes to wound healing and keeps the skin, blood vessels, tendons, and gums healthy.
In which foods is vitamin C contained?
The actual content of ascorbic acid always varies, but in this table you have an overview of foods and their vitamin C content per 100g:
| Food | Vitamin C (mg) |
| Red bell pepper, raw | 190 |
| Black currants | 181 |
| Fresh parsley | 133 |
| Kiwi | 93 |
| Broccoli, raw | 89 |
| Strawberries | 59 |
| Oranges |
53 |
What role does vitamin C play in the body?
The ascorbic acid plays a central role in the immune system and other aspects of our body.We give you a brief overview of the most important areas:
Collagen Production
One of the outstanding functions of ascorbic acid in the body is its role in the synthesis of collagen, a vital protein that provides structure and strength for skin, bones, tendons, ligaments, and blood vessels. Here, ascorbic acid acts as a co-factor for the enzymes prolyl and lysyl hydroxylase, which are necessary for the stabilization and cross-linking of collagen molecules. Through these processes, vitamin C significantly contributes to wound healing and supports the maintenance of skin elasticity and firmness. Therefore, an adequate supply is crucial for maintaining healthy, resilient skin and for the rapid regeneration of tissues after injuries.
Protection against colds
The role of Vitamin C in protecting against colds has been the subject of scientific research for decades. Although it does not directly protect against infection with cold viruses, an adequate supply can reduce the duration and severity of cold symptoms. Studies show that ascorbic acid strengthens the immune system by supporting the formation and function of leukocytes (white blood cells), which are responsible for fighting infections.Furthermore, the vitamin can act as a natural antihistamine by regulating histamine production, thereby alleviating inflammation and symptoms such as a stuffy nose.
Did you know?
Quercetin, a naturally occurring secondary plant substance, is also capable of regulating histamine production. Especially in cases of histamine overproduction due to an allergy , quercetin can help. Furthermore, quercetin is an exciting molecule in longevity research, as it has the property of assisting the body in eliminating so-called “zombie cells” (senescent cells). Together with vitamin C and phospholipids, the absorption of quercetin can be increased. Learn more about quercetin in our magazine article.
Quercesome - 20 times increased bioavailability compared to conventional quercetin powder. Thanks to phospholipids from sunflower and natural vitamin C.
Protection against free radicals
Ascorbic acid is a potential antioxidantthat protects the body from the harmful effects of free radicals. Free radicals are unstable molecules that can damage cells and contribute to the aging process as well as the development of diseases such as heart disease and cancer.Vitamin C neutralizes free radicals by donating one of its electrons, thereby stabilizing the unstable free radical. This antioxidant effect plays a crucial role in the prevention of oxidative stress and promotes the overall health of the body. How much Vitamin C do you need per day? The recommended daily dose varies depending on age, gender, and life circumstances. The German Society for Nutrition (DGE) recommends 110 mg for adult men and 95 mg for adult women per day. Pregnant and breastfeeding women have an increased need. When does one have a Vitamin C deficiency? A deficiency can occur when not enough ascorbic acid is consumed through food, typically less than 10 mg per day over an extended period.
How can you notice a vitamin C deficiency?
Symptoms of a deficiency may include:
- Fatigue and weakness
- Muscle weakness
- Joint pain
- Dry skin and hair
- Bleeding and inflamed gums
- Delayed wound healing
- Susceptibility to bruising
How can you compensate for a vitamin C deficiency?
A deficiency can be effectively compensated by increasing the intake of vitamin C-rich foods or by taking supplements such as vitamin C capsules .
Vitamin C Infusions
Vitamin C infusions provide a direct supply of high doses of ascorbic acid into the bloodstream through intravenous injections. This method is often used in medical facilities to treat various conditions, including deficiencies, and to strengthen the immune system. Infusions allow for faster and more effective absorption compared to orally taken preparations, as they bypass the digestive processes. (You can learn more about this in the article on absorption pathways). They are also used in alternative medicine to support cancer therapy and to improve overall vitality. However, such therapies should be conducted under medical supervision to avoid overdose and potential side effects.
Vitamin C in Cosmetics
In the cosmetics industry, ascorbic acid is valued for its antioxidant properties and its ability to promote collagen production, It is a popular ingredient in skincare products, especially in serums.
Vitamin C Serum
Vitamin C serum is a liquid or gel-like product that is applied to the skin, to prevent premature aging, improve skin texture, and even out skin tone. It helps protect the skin from environmental damage, reduce fine lines, and promote skin radiance.Through topical application, vitamin C can penetrate directly into the skin, where it supports collagen production and contributes to the neutralization of free radicals.
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Liposomal vitamin C
Liposomal vitamin C is an innovative form, in which the vitamin is encapsulated in liposomes. Liposomes are tiny, fat-like particles that help transport ascorbic acid through the digestive tract and increase its absorption in the body. The main advantage of liposomal vitamin C lies in its improved bioavailability; it is absorbed more effectively by the body than conventional preparations. This can be particularly useful for individuals who have difficulty digesting supplements or who want to achieve higher bioavailability to support their health or combat a deficiency.
Benefits of liposomal vitamin C
- Increased absorption and bioavailability: The encapsulation with liposomes allows the vitamin to be absorbed more effectively by the body.
- Gastrointestinal compatibility: Liposomal vitamin C is less acidic than conventional forms and can therefore be better tolerated by individuals with sensitive stomachs.
- Longer circulation in the body: Liposomal encapsulation can help keep the vitamin in the bloodstream longer, allowing for a longer duration of effect.
What is high-dose vitamin C?
This term refers to the administration of ascorbic acid in amounts that significantly exceed the daily recommended amounts. Such doses can be administered both orally and through intravenous infusions. The exact amount can vary, typically “high doses” start at about 1,000 mg (1 gram) per day and can reach up to 10,000 mg (10 grams) or more per infusion in medical settings.
Areas of Application
High-dose Vitamin C is being studied and used in various contexts, including:
- Support of the Immune System: Especially in times of increased demand, such as during colds or flu.
- Adjuvant Cancer Therapy: Some studies suggest that high-dose Vitamin C, particularly in the form of infusions, may enhance the effectiveness of chemotherapy and radiation therapy and improve the quality of life for cancer patients.
- Reduction of Oxidative Stress: In situations characterized by increased oxidative stress, such as z.B. after physical activity or in certain chronic diseases.
Study Situation
The scientific research on high-dose vitamin C is mixed and remains the subject of active investigation. Some studies have shown positive effects in specific applications, such as improving the quality of life in cancer patients or reducing the duration and severity of colds. However, the results are not uniform, and the effectiveness may vary depending on individual health conditions and treatment contexts. The American Cancer Society and other medical organizations emphasize that further research is needed to determine the safety, efficacy, and optimal dosage in cancer therapy and other areas of application.
Overdose of Vitamin C
Although intake is generally considered safe, excessive consumption can lead to side effects. Symptoms of an overdose may include:
- Gastrointestinal complaints: Nausea, diarrhea, stomach cramps
- Kidney stones: Especially with long-term intake of high doses
- Increased iron absorption: Can be problematic for individuals with conditions such as hemochromatosis (a iron storage disease)
- Headaches
- Sleep disturbances
It is important to emphasize that the body usually tolerates excess ascorbic acid, which is taken in through food, well and excretes it through urine.
Vitamin C and Colds
The hypothesis that vitamin C can prevent colds or alleviate their course dates back to the 1970s when Linus Pauling, a renowned chemist and two-time Nobel laureate, popularized the theory that high doses of the vitamin can reduce the risk of catching a cold and lessen its severity and duration.
Prevention:
Most current studies show that regular intake of ascorbic acid by the general population does not significantly reduce the frequency of colds, with one exception: in individuals who are under extreme physical stress, such as marathon runners and soldiers in subarctic conditions, regular intake can halve the risk of catching a cold.
Treatment:
Regarding the treatment of cold symptoms, some studies suggest that taking vitamin C after the onset of cold symptoms may slightly reduce the duration and severity of the cold. However, results vary, and the reduction in illness duration is often relatively small.
Vitamin C and Zinc
Zinc is an essential trace element that is important for the function of several enzymes and the maintenance of immune function. Just like ascorbic acid, zinc is also valued for its role in supporting the immune system and its potential ability to reduce the duration and severity of colds .
Immune System:
Both Vitamin C and Zinc play a crucial role in the development and function of white blood cells, which are responsible for fighting infections. Ascorbic acid promotes the production and function of lymphocytes, while zinc is essential for the proper function of neutrophils and natural killer cells.
Synergistic Effects:
The combination of Vitamin C and Zinc may have synergistic effects that strengthen the immune system and accelerate recovery from colds. Some studies suggest that simultaneous supplementation of Vitamin C and Zinc can reduce the duration and severity of cold symptoms more than taking either nutrient alone. This may be due to their combined antioxidant and immunomodulatory properties.
Vitamin C and Longevity
The “Hallmarks of Aging” represent a concept that describes the biological mechanisms underlying aging. These include, among others, genomic instability, telomere shortening, loss of proteostasis, mitochondrial dysfunction, cellular senescence, stem cell exhaustion and altered intercellular communication. Ascorbic acid, an essential water-soluble antioxidant, plays an important role in modulating several of these aging mechanisms.
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Genomic Instability
Vitamin C may contribute to the maintenance of genetic stability by providing antioxidant protective mechanisms that reduce DNA damage from free radicals. This could slow down the accumulation of genetic mutations that contribute to aging.
Telomere Shortening
Although direct evidence is limited, there is some indication that ascorbic acid may have a positive effect on telomere length by influencing telomerase activity. Longer telomeres are associated with a longer lifespan.
Loss of Proteostasis
As we have seen, vitamin C is involved in collagen synthesis and supports the correct folding of proteins, which contributes to the maintenance of proteostasis. A loss of proteostasis, leading to misfolded proteins and the formation of protein aggregates, is a characteristic of aging.
Mitochondrial Dysfunction
As an antioxidant, ascorbic acid can support mitochondrial function by reducing oxidative stress. Mitochondria play a central role in energy production, and their dysfunction is a known factor in aging.
Cellular Senescence
Vitamin C can reduce the formation of senescent cells by minimizing oxidative damage and promoting tissue regeneration through supporting collagen synthesis.
Changed intercellular communication
Due to its antioxidant properties, ascorbic acid can modulate the inflammatory response and thus contribute to maintaining healthy intercellular communication , which is often disrupted by chronic inflammation in aging.
In summary , vitamin C plays a multifunctional role regarding the Hallmarks of Aging. Through its antioxidant properties and its involvement in various cellular processes, vitamin C could slow down aging and contribute to longevity. However, further research is needed to fully understand these potential mechanisms and how they can be integrated into practical anti-aging strategies.
