Vitamin C, also known as Ascorbic acidVitamin D is an essential water-soluble vitamin that is vital for a wide variety of bodily functions. It is one of the safest and most effective forms of vitamin D. Dietary supplement and has been studied in numerous trials. 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'll show you the various aspects of this molecule.
What is Vitamin C?
This vitamin, also known as ascorbic acid, is a powerful antioxidant, which 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 essential for the synthesis of Collagen necessary, an important protein that contributes to wound healing and keeps the skin, blood vessels, tendons and gums healthy.
Which foods contain vitamin C?
The true ascorbic acid content always varies, but this table gives you an overview of foods and their vitamin C content per 100g:
| Groceries | Vitamin C (mg) |
| Red bell pepper, raw | 190 |
| blackcurrants | 181 |
| fresh parsley | 133 |
| kiwi | 93 |
| Broccoli, raw | 89 |
| Strawberries | 59 |
| Oranges | 53 |
What role does vitamin C play in the body?
Ascorbic acid plays a central role in immune system and other aspects of our body. We'll 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 Maintaining 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 Protection against colds has been the subject of scientific research for decades.Although it does not directly protect against infection with cold viruses, Adequate intake can reduce the duration and severity of cold symptoms.Studies show that ascorbic acid strengthens the immune system by... Supports the formation and function of leukocytes (white blood cells)., who are responsible for combating infections. Furthermore, the Vitamin as a natural antihistamine It works by regulating histamine production, thereby reducing inflammation and symptoms such as a blocked nose.
Did you know?
Quercetin, a naturally occurring secondary plant compound, is also able to regulate histamine production. Especially in the case of an overproduction of histamine due to an allergy Quercetin can help. Furthermore, Quercetin: an exciting molecule in longevity research, because it has the property of helping the body eliminate so-called “Zombie cells” to support (senescent cells). The absorption of quercetin can be increased when taken with vitamin C and phospholipids.More about Quercetin You can find out more in our magazine article.
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Protection against free radicals
Ascorbic acid is a potential antioxidant, which 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 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 need.
At what point does one have a vitamin C deficiency?
A deficiency can occur if not enough ascorbic acid is ingested through food, typically less than 10 mg per day over a longer period.
How can you tell if you have a vitamin C deficiency?
Symptoms of a deficiency can include:
- Fatigue and weakness
- Muscle weakness
- Joint pain
- Dry skin and hair
- Bleeding and inflamed gums
- Delayed wound healing
- Susceptibility to bruising
How can a vitamin C deficiency be corrected?
A deficiency can be effectively addressed by aincreased intake of vitamin C-rich foods or through the intake of Dietary supplements How Vitamin C capsules to be balanced.
Vitamin C infusions
Vitamin C infusions provide a direct delivery of high doses of ascorbic acid into the bloodstream via intravenous injections. This method is often used in medical settings to treat various conditions, including deficiency, and to boost the immune system. Infusions allow for faster and more effective absorption compared to orally administered preparations. because they bypass the digestive process. (You can learn more about this in the article about...) Absorption pathwaysThey 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 potential side effects.
Vitamin C in cosmetics
Ascorbic acid is used in the cosmetics industry because of its antioxidant properties and its ability to promote collagen production, It is highly valued. 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 agingVitamin C improves skin texture and evens out skin tone. It helps protect the skin from environmental damage, reduce fine lines, and boost radiance. Topical application allows vitamin C to penetrate directly into the skin, where it supports collagen production and helps neutralize free radicals.
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Liposomal Vitamin C
Liposomal Vitamin C is an innovative form, where the vitamin is encapsulated in liposomesLiposomes are tiny, fat-like particles that help transport ascorbic acid through the digestive tract and its To increase absorption in the body. The main advantage of liposomal vitamin C lies in its improved bioavailabilityIt is absorbed more effectively by the body than conventional preparations. This can be particularly useful for people who have trouble 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 bioavailabilityThe coating with liposomes allows the vitamin to be absorbed more effectively by the body.
- Gastrointestinal toleranceLiposomal vitamin C is less acidic than conventional forms and is therefore better tolerated by people with sensitive stomachs.
- Longer circulation in the bodyLiposomal encapsulation can help keep the vitamin in the bloodstream for longer, allowing for a longer duration of action.
What is high-dose vitamin C?
This term refers to the administration of ascorbic acid in amounts significantly exceeding the recommended daily intake. Such doses can be administered both orally and intravenously. The exact amount can vary, but is usually... “High doses” start at around 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:
- Supporting the immune systemEspecially during times of increased need, such as during colds or flu.
- Adjuvant cancer therapy: Some studies suggest that high doses of 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 as z.B...after physical activity or in the case of certain chronic illnesses.
Study situation
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 for cancer patients or reducing the duration and severity of colds. However, the results are not consistent. And effectiveness can 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 dosage in cancer therapy and other applications.
Vitamin C overdose
Although generally considered safe, excessive intake can lead to side effects. Symptoms of an overdose may include:
- Gastrointestinal problemsNausea, diarrhea, stomach cramps
- Kidney stonesEspecially with long-term intake of high doses
- Increased iron absorptionMay be problematic in people with conditions such as hemochromatosis (an iron storage disease).
- Headache
- Sleep disorders
It is important to emphasize that the body normally tolerates excess ascorbic acid ingested through food well and excretes it via urine.
Vitamin C and colds
The hypothesis that vitamin C can prevent colds or alleviate their symptoms dates back to the 1970s, when Linus Pauling, a renowned chemist and two-time Nobel laureate, The theory was popularized that high doses of the vitamin can reduce the risk of catching a cold and decrease its severity and duration.
Prevention:
Most current studies show that regular intake of acetylsalicylic acid by the general population does not significantly reduce the frequency of colds. with one exception: for people who are under extreme physical stress.For people like 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, the results vary, and the reduction in the duration of the illness is often relatively small.
Vitamin C and zinc
zinc Zinc is an essential trace element 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 [various illnesses]. colds to reduce, estimated.
Immune system:
Both vitamin C and zinc play a crucial role in the development and function of white blood cells, which are responsible for defending against 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 could have synergistic effects that strengthen the immune system and accelerate recovery from colds. Some studies suggest that simultaneous supplementation with vitamin C and zinc may reduce the duration and severity of cold symptoms more effectively than taking either nutrient alone. This could be due to the combined antioxidant and immunomodulating 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 depletion 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 maintaining genetic stability by providing antioxidant protection that reduces DNA damage caused by free radicals. This could slow the accumulation of genetic mutations that contribute to aging.
Telomere shortening
Although direct evidence is limited, there are indications that ascorbic acid has a positive effect on telomere length It could have this effect 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, thus contributing to the maintenance of proteostasis. A 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 factor in aging.
Cellular senescence
Vitamin C can prevent the development of senescent cells reduce by minimizing oxidative damage and promoting tissue regeneration by supporting collagen synthesis.
Altered intercellular communication
Due to its antioxidant properties, ascorbic acid can modulate the inflammatory response and thus contribute to maintaining a healthy immune system.intercellular communication contribute to this, which is often disrupted by chronic inflammation in old age.
In summary Vitamin C plays a multifunctional role in relation to the hallmarks of aging. Due to its antioxidant properties and its involvement in various cellular processes, vitamin C could slow 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.
