Vitamin C, also known as ascorbic acid, is an essential water-soluble vitamin that is essential for a variety of bodily functions. It is one of the safest and most effective food supplements and has been the subject of many 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 show you the various aspects of this molecule.
What is vitamin C
This vitamin, also known as ascorbic acid, is a powerful antioxidantthat 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 helps heal wounds and keeps the skin, blood vessels, tendons and gums healthy.
Which foods contain vitamin C?
The true content of ascorbic acid always varies, but in this table you have an overview of foods and their vitamin C content per 100g:
| Lebensmittel | Vitamin C (mg) |
| Peppers, red, raw | 190 |
| Blackcurrants | 181 |
| Parsley, fresh | 133 |
| Kiwi | 93 |
| Broccoli, raw | 89 |
| Erdbeeren | 59 |
| Orangen | 53 |
What role does vitamin C play in the body?
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 contributes significantly to wound healing and supports the maintenance of skin elasticity and strength. Adequate intake is therefore crucial for maintaining healthy, resilient skin and for the rapid regeneration of tissues after injury.
Protection against colds
The role of vitamin C in protecting against the common cold has been the subject of scientific research for decades. Although it does not directly protect against infection with cold viruses, a sufficient intake 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. In addition, the vitamin can act as a natural antihistamine by regulating histamine production and thus alleviating inflammation and symptoms such as a blocked nose.
Did you know
Quercetin, a naturally occurring secondary plant substance, is also able to regulate histamine production. Quercetin can help, particularly in the case of overproduction of histamine due to an allergy . In addition, quercetin is an exciting molecule in longevity researchas it has the property of supporting the body in eliminating so-called "zombie cells" (senescent cells). Together with vitamin C and phospholipids, the absorption of quercetin can be increased. You can find out more about quercetin in our magazine article.
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Protection against free radicals
Ascorbic acid is a potent antioxidantthat protects the body from the damaging effects of free radicals. Free radicals are unstable molecules that can damage cells and contribute to the ageing process and the development of diseases such as heart disease and cancer. Vitamin C neutralizes free radicals by giving up one of its electrons, stabilizing the unstable free radical. This antioxidant effect plays a crucial role in preventing oxidative stress and promoting the body's overall health.
How much vitamin C do you need per day?
The recommended daily intake varies depending on age, gender and living conditions. The German Nutrition Society (DGE) recommends 110 mg per day for adult men and 95 mg per day for adult women. Pregnant and breastfeeding women have an increased requirement.
At what point do you have a vitamin C deficiency?
A deficiency can occur if not enough ascorbic acid is consumed in the diet, typically less than 10 mg per day over a longer period of time.
How do you notice a vitamin C deficiency?
Symptoms of a deficiency can be:
- Fatigue and weakness
- Muskelschwäche
- Gelenkschmerzen
- Dry skin and hair
- Gingival bleeding and inflammation
- Delayed healing of wounds
- Susceptibility to bruising
How to compensate for a vitamin C deficiency
A deficiency can be effectively compensated for by an e increased intake of vitamin C-rich foods or by taking food supplements .
Vitamin C infusions
Vitamin C infusions provide a direct delivery of high doses of ascorbic acid into the bloodstream through intravenous injections. This method is often used in medical settings to treat various conditions, including malnutrition, and to boost the immune system. Infusions allow for faster and more effective absorption compared to orally ingested supplements, as they bypass the digestive processes. (You can find out more about this in the article on absorption pathways ). They are also used in alternative medicine to support cancer therapy and improve general vitality. However, such therapies should be under medical supervision to avoid overdosing and possible 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 serums.
Vitamin C serum
Vitamin C serum is a liquid or gel-like product that is applied to the skin to prevent premature ageing , improve skin texture and even out skin tone. It helps to protect the skin from environmental damage, reduce fine lines and promote skin radiance. Topical application allows vitamin C to penetrate directly into the skin, where it supports collagen production and helps to neutralize 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 to transport the ascorbic acid through the digestive tract and increase its absorption in the body. The main advantage of liposomal vitamin C is its improved bioavailability ; it is more effectively absorbed by the body than conventional supplements. This can be particularly useful for people who have problems digesting supplements or who want to achieve higher bioavailability to support their health condition or combat a deficiency.
Benefits of liposomal vitamin C
- Increased absorption and bioavailability : The vitamin is more effectively absorbed by the body due to the liposome coating.
- Gastrointestinal tolerance : Liposomal vitamin C is less acidic than conventional forms and can therefore be better tolerated by people 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 action.
What is high-dose vitamin C?
This term refers to the administration of ascorbic acid in quantities that are significantly higher than the daily recommended amounts. Such doses can be administered both by oral ingestion and by intravenous infusion. The exact amount may vary, typically "high doses" start at about 1,000 mg (1 gram) per day and can range up to 10,000 mg (10 grams) or more per infusion in medical settings.
Einsatzgebiete
High-dose vitamin C is being studied and used in various contexts, including:
- Supporting the immune system : Especially in times of increased need, such as during colds or flu.
- Adjuvant cancer therapy: Some studies suggest that high-dose vitamin C, especially in the form of infusions, could improve the effectiveness of chemotherapy and radiotherapy and increase the quality of life of cancer patients.
- Reduction of oxidative stress: In situations characterized by increased oxidative stress, such asz.B. after exercise or in certain chronic diseases.
Studienlage
Scientific research on high-dose vitamin C is mixed and continues to be the subject of active investigation. Some studies have shown positive effects in specific applications, such as improving quality of life in cancer patients or reducing the duration and severity of colds. However, results are not uniform, and efficacy 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 safety, efficacy and optimal dosing in cancer therapy and other indications.
Overdose of vitamin C
Although generally considered safe to take, excessive intake can lead to side effects. Symptoms of overdose may include:
- Gastrointestinal symptoms : nausea, diarrhea, stomach cramps
- Kidney stones : Especially with long-term use of high doses
- Increased iron absorption : May be problematic in people with conditions such as hemochromatosis (an iron storage disease)
- Kopfschmerzen
- Schlafstörungen
It is important to emphasize that the body normally tolerates excess dietary ascorbic acid well and excretes it in the urine.
Vitamin C and the common cold
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 Prize winner, popularized the theory that high doses of the vitamin can reduce the risk of a cold and reduce its severity and duration.
Prävention:
Most current studies show that regular intake of acsorbic acid by the general population does not significantly reduce the incidence of colds, with one exception: in people under extreme physical stress , such as marathon runners and soldiers in subarctic conditions, regular intake can halve the risk of catching a cold.
Behandlung:
In terms of treating 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 duration of illness 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 immunological function. 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 .
Immunsystem:
Both vitamin C and zinc play a crucial role in the development and function of white blood cells, which are responsible for the defense against infections. Ascorbic acid promotes the production and function of lymphocytes, while zinc is essential for the proper function of neutrophil granulocytes 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 may reduce the duration and severity of cold symptoms more than taking either nutrient alone. This may be due to the combined antioxidant and immune modulating properties.
Vitamin C and longevity
The " Hallmarks of Aging " represent a concept,which describes the biological mechanisms underlying aging. These include 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 help maintain genetic stability by providing antioxidant protection mechanisms that reduce DNA damage from free radicals. This could slow the accumulation of genetic mutations that contribute to ageing.
Telomerverkürzung
Although direct evidence is limited, there is evidence that ascorbic acid may have a positive effect on telomere length by affecting 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. Loss of proteostasis leading to misfolded proteins and the formation of protein aggregates is a hallmark 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 ageing factor.
Zelluläre Seneszenz
Vitamin C can reduce the development of senescent cells by minimizing oxidative damage and promoting tissue regeneration by supporting collagen synthesis.
Changed intercellular communication
Through its antioxidant properties, ascorbic acid can modulate the inflammatory response and thus contribute to the maintenance of healthy i intercellular communication which is often disrupted in old age due to chronic inflammation.
In summary, vitamin C plays a multifunctional role in relation to the Hallmarks of Aging. Through its antioxidant properties and involvement in various cellular processes, vitamin C may 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-ageing strategies.
