Vitamin C is probably the most popular vitamin of all. It is also one of the supplements that can be found practically everywhere – from gas stations, through stores, to pharmacies.
It is one of those remedies that we reach for both preventively and in cases of colds or flu. However, that is not where its role ends.
Where did vitamin C come from?
The beginning of vitamin C is usually dated to 1928, when scurvy was raging across the world, claiming millions of human lives. It was an extreme deficiency of the compound that mainly affected soldiers and sailors. At this point, I will stress that this is by no means an exaggeration, because at that time scurvy was a fatal disease, and vitamin C deficiency was very common. Today, hardly anyone gets it anymore, although that does not diminish the role of this compound or the benefits of additional supplementation.
We associate the rise in its popularity with Linus Pauling's research, in which vitamin C played the leading role. The collected studies and observations suggested that taking high doses of it could be an effective treatment for cancer, or at least alleviate the progression of the cancerous disease. As you can imagine, from that moment on it aroused great interest in the medical community.
Nevertheless, the increase in general interest was driven mainly by studies showing that vitamin C taken regularly, in appropriate amounts, has anti-ageing effects, thereby improving quality of life.
At present, we most often view this compound as a remedy for colds. The consumption of vegetables and fruit is nowadays higher than, for example, in the aforementioned year 1928, when they were essentially absent from the food rations of soldiers and sailors.
This in turn means that we rather do not struggle with its deficiency, although additional supplementation improves / enables the course of certain important processes in the body. It is also a great addition as part of preventive measures, if of course we want to enjoy good health.
Vitamin C - benefits
Let's start with the fact that vitamin C is a water-soluble compound. In addition, unfortunately, it is not very stable and is highly sensitive to oxygen and high temperatures. This, of course, contributes to problems with maintaining its proper level in everyday life. Leaving aside the fact that we still often underestimate the role of vegetables and fruit in the diet, very large amounts of it are quickly excreted from the body.
It shows a fairly broad spectrum of health-promoting effects, but its flagship function is considered to be a beneficial effect on
immunity and the functioning of the immune system. It is precisely thanks to this that it plays a significant role in combating flu, colds and various
viral infections. Among other things, it serves as an activator of cytotoxic lymphocytes and NK cells. Its valuable properties certainly include:
- anti-aging action,
- antiviral action,
- antibiotic action,
- antioxidant action,
- fever-reducing effect,
- support for phagocytosis,
- support for regeneration and wound healing,
- support for the musculoskeletal system (collagen synthesis),
- counteracting diabetic complications,
- support for the removal of heavy metals from the body,
- reducing inflammation,
- improving iron absorption,
- positive effect on immunity.
Of course, much depends on the doses and the condition of the body itself. For example, we would use a different dose to obtain strictly immune-related benefits during illness, and another when we want to use the vitamin preventively, for health.
How should vitamin C be taken? Absorption, assimilation, bioavailability
The basic, minimum requirement for a healthy adult is not very high. It has been determined that an average of just 60-100 mg a day protects us from the formerly common scurvy, that is, vitamin C deficiency.
On the other hand, environmental and dietary factors, physical activity, health status, issues of absorption / assimilation and strictly individual factors also come into play. For example, it is said that to fight a common cold, the average person may need to take even up to 60 g of the vitamin. Around 10-15 g a day should be sufficient. After the problem has been resolved, it is best to gradually reduce the portions.
Most people do not experience side effects, although some experience an intestinal response that manifests itself, among other things, as rumbling and even diarrhea in the case of too high a dose. Fortunately, this is short-lived. People struggling with gastrointestinal problems should opt for a buffered form of vitamin C.
Among the best natural sources are:
- acerola,
- wild rose,
- red pepper,
- blackcurrant,
- parsley.
It should be mentioned that vitamin C is best assimilated in the presence of so-called bioflavonoids. In this context, vitamin E is also important, so adequate fat intake (it is fat-soluble) will be advisable. For preventive use, a dose of 500-1000 mg is considered optimal. If you take the most popular oral form, extracts from the aforementioned wild rose or acerola will work very well.
What is it worth combining it with?
In a health context and for the efficient functioning of the immune system, in many cases it works well in combination with zinc, iron,
magnesium, vitamins A, E,
D3 and B vitamins (especially B6, B12 and folic acid).
