Vitamin C, or ascorbic acid, is a substance necessary for the proper functioning of a human being. It has numerous functions in the body, and its deficiency can have serious consequences. Humans, unlike most animals and plants, cannot produce it on their own. That’s why it’s so important to get the right dose of vitamin C with food or in the form of a supplement. It is popular to say that vitamin C is a good remedy for the common cold. However, studies have shown that its supplementation during illness does not alleviate the symptoms of infection. On the other hand, it has been proven that prophylactic intake of vitamin C can shorten the duration of colds – by 14% among children and by 8% in adults, respectively. The most spectacular effects were noticed among athletes – thanks to regular supplementation, they fell ill half as often.
Vitamin C (L-ascorbic acid) – role in the body
Vitamin C (L-ascorbic acid) is involved in many metabolic processes in the body. It participates in the metabolism of carbohydrates, proteins and fats and the synthesis of hemoglobin, erythrocytes and some hormones. It plays an important role in the process of formation of connective tissue, which binds the body’s tissues together and improves the transport of components between them. It stimulates collagen synthesis, affecting the speed of wound and fracture healing. As a powerful antioxidant, it protects the body from free radicals and reduces cell damage caused by diseases and aging processes. In addition, it lowers blood pressure and regulates blood glucose levels. It also affects the synthesis and metabolism of cholesterol, lowering the level of bad cholesterol and increasing the level of good cholesterol, as well as inhibiting its deposition in the walls of blood vessels.
By increasing the production of prostaglandins, it lowers the risk of heart disease and atherosclerosis; reduces the risk of stroke. Regular consumption of foods rich in vitamin C prevents cancer, especially of the colon, stomach and esophagus. L-ascorbic acid relieves allergic reactions and increases the absorption of iron, preventing anemia. It supports the immune system by sealing blood vessels so that the disease is milder.
Vitamin C requirement
According to various sources, the daily requirement for vitamin C is 40-50 mg in children, 75 mg in women and 90 mg in men. However, in case of increased demand, an adult can take up to 1000 mg of ascorbic acid per day. An increased demand for vitamin C occurs during colds, infections, hard-to-heal wounds, heart, kidney and liver diseases, after heavy physical exertion, chronic stress, as well as in smokers and alcoholics. People taking certain medications (acetylsalicylic acid, barbiturates, sulfonamides and tetracyclines) should also take preparations containing vitamin C. Symptoms of L-ascorbic acid deficiency include: rheumatic pain, lack of appetite, weakness and drowsiness, bleeding gums, inflammation of the oral mucosa and sockets.
Vitamin C, as water-soluble, is very difficult to overdose because the excess is excreted in the urine and sweat. However, too high doses can cause gastrointestinal side effects (nausea, vomiting, diarrhea) and the formation of kidney stones.
Right-handed, left-handed or natural?
Recently, various information has been appearing on the Internet about the superiority of levorotatory vitamin C over other forms. Let’s be clear: the right-handed form of vitamin C does not exist, unlike ascorbic acid, which occurs in both right- and left-handed forms. (Left-handed and right-handed are characteristics of chemical particles that are related to the direction of torsion of polarized light.) Only levorotatory ascorbic acid (L-ascorbic acid), i.e. vitamin C, has a vitamin titer and biological action. All preparations available in pharmacies contain the same form of vitamin C, i.e. L-ascorbic acid.
Pharmacies offer preparations containing between 100 mg and 1000 mg of vitamin C in the form of film-coated tablets, effervescent tablets and extended-release capsules (500 mg). There are also forms designed for children – drops, jellies and lollipops. Very often in preparations containing vitamin C there is rutoside – a flavonoid that affects the functioning of blood vessels and enhances the action of the vitamin. We distinguish between synthetic and natural vitamin C. Most of the preparations available in pharmacies contain synthetic L-ascorbic acid.
Among the natural sources, the best known is acerola, available in the form of tablets, powder or natural juices. Natural sources of vitamin C also include blackcurrant, rosehip, sea buckthorn, red pepper and parsley.