Vitamin C (ascorbic acid)

Vitamin C is involved in numerous processes in the body. It supports well-being and can improve vitality. The body needs vitamin C, which must be supplied to it daily, as it cannot produce it, for the formation of protein molecules, which are in turn required for many things, such as:

Vitamin C and collagen formation

In terms of wound healing and collagen formation, according to the EFSA (European Food Safety Agency), the following statements regarding vitamin C are admissible:

• Vitamin C contributes to the normal creation of collagen and the normal functioning of the blood vessels.

• Vitamin C contributes to the normal creation of collagen and the normal functioning of the skin.

• Vitamin C contributes to the normal creation of collagen and the normal functioning of the bones.

The protein collagen (extracellular structural protein) is the basis for the elasticity and strength of the connective tissue, which makes up 25 to 30% of the protein of animals and humans.

Vitamin C and immune defenses

There are also advertising statements that may be made regarding the role of vitamin C in the function of the immune system:

• Vitamin C contributes to normal energy metabolism.

• Vitamin C contributes to the normal functioning of the immune system.

• Vitamin C helps protect the cells from oxidative stress.

Oxidative stress, a harmful state of the metabolism, is associated with an accelerated aging process. It occurs due to the formation of too many free radicals, which are very reactive oxygen compounds. In the case of oxidative stress, there are not enough antioxidants available to break them down. These free radical scavengers react with the harmful free radicals and can thus protect the body cells from oxidation. It is therefore important to take in enough foods containing vitamin C. The possible symptoms of oxidative stress are:

• Fatigue and exhaustion.

• In the case of a deficiency, performance often decreases.

• More infections may occur.

What happens in the case of a vitamin C deficiency?

If the body has too little vitamin C available for a longer period, various symptoms of deficiency may occur. This was the case until the 18th century for many seafarers who were only fed preserves and had no fresh fruit or vegetables for months. Possible symptoms include:

• Weakness and exhaustion.

• In addition, skin signs, such as wrinkles, may appear.

• This means that the immune system is weakened.

• Increased vitamin C deficiency is associated with mood swings.

Protect against vitamin C deficiency

The recommended daily intake of micronutrients, including vitamin C, varies between the recommended authors and institutes. To meet daily needs, the DGE recommends that adults take a dose of 100 mg per day. However, nutrition experts consider this value to be significantly too low and recommend a higher intake. An overdose is not possible because any excess vitamin C is excreted by the body. It should therefore be consumed regularly throughout the day.

There are groups of people such as smokers and pregnant women who have a higher vitamin C requirement. To avoid a deficiency, it is important to recognize the symptoms mentioned at an early stage. A deficiency is caused by the following:

• Consumption of too little fruit and vegetables

• Regular nicotine and alcohol consumption

• Pregnancy

• High stress

• Athletes

Vitamin C as a dietary supplement

The body needs it daily in sufficient quantities, but cannot produce it and can only store it in small amounts. Vitamin C must therefore be supplied regularly via your food. In certain life situations, the need may be increased, for example in the case of regular nicotine consumption or intensive training. In this case, dietary supplements can help to avoid a deficiency. To prevent symptoms of deficiency, it may be necessary to increase consumption, for example in the form of dietary supplements. These are recommended if the additional need for nutrition cannot be completely covered or a deficiency has been determined. Our body cannot distinguish whether the vitamin C provided to it is natural or artificially produced. Of course, a diet with plenty of fruit and vegetables is always preferable to taking supplements, but both variants are absorbed well by the body.

Tablets, capsules, effervescent tablets, powders and liquids – the dosage options

Anyone looking for a vitamin C supplement online will come across an impressive variety of products. Not only is the number of products diverse, but also the forms of dosage. From vitamin C tablets to capsules, effervescent tablets, gummies, powders, liquids – and more.

When it comes to vitamin C, many people choose capsules or tablets, which are practical, have a neutral flavour and are easy to take. While tablets often contain a number of additives for production purposes, capsule products usually contain no unnecessary additives.

For those who find swallowing tablets difficult, or for those who prefer a flavoured product, vitamin C is also available in effervescent tablets, powder or liquid form. However, it’s important to keep a watchful eye on the ingredients for these products. The fewer additives, the better.

It’s all in the connection: Ascorbic acid

Approved compounds for vitamin C supplements are various ascorbates: L-ascorbic acid, calcium L-ascorbate, zinc L-ascorbate, potassium L-ascorbate, sodium L-ascorbate, magnesium L-ascorbate, fat-soluble ascorbyl palmitate, and Ester-C®. The patented vitamin C compound Ester-C® has several advantages. Studies show a longer and thus slower absorption time. In addition, it is not acidic and thus well tolerated in the stomach.

What is the best way to take Vitamin C?

Right now, Liposomal vitamin C is unbeatable in terms of absorption capacity. In this innovative compound, the water-soluble vitamin C is not present in free form, but is instead encased in a protective shell of phospholipids. This results in improved absorption into the body. According to studies, taking liposomal vitamin C results in a 2.4 times higher vitamin C level in the blood than with conventional vitamin C powder.

The vitamin C in the branded raw ingredient Ester-C® also offers good bioavailability. It is based on a proven complex consisting of stomach-friendly vitamin C and the vitamin C metabolite L-threonate. Studies show that Ester-C® remains in the immune cells for longer than normal vitamin C.

How is vitamin C best tolerated?

Buffered vitamin C is considered to be particularly well tolerated – unlike pure vitamin C (= L-ascorbic acid), which can cause problems, especially for people with gastrointestinal sensitivities. With buffered vitamin C, the acid is bound with the help of an alkaline mineral (e.g. calcium). This results in an almost pH-neutral vitamin C that is much gentler on the teeth and stomach. Calcium ascorbate (Ester-C®) or liposomal vitamin C are good examples of very well-tolerated vitamin C.

When is the best time to take vitamin C - in the morning or in the evening?

There is no best recommended time for taking vitamin C. However, if you feel a refreshing effect after taking vitamin C in the evening, it is advisable to take it earlier in the day (e.g. in the morning). 

What should I bear in mind when taking vitamin C?

According to the EFSA (European Food Safety Authority), taking up to 1g of vitamin C per day, in addition to food, is considered safe. Those who use the vitamin in high doses should ideally divide it into several daily portions. 

How high should the vitamin C dosage be?

The ideal dosage of vitamin C depends on the individual starting point and the intended use. Preparations with 250mg vitamin C provide a very good supply. If you want to take a higher dose of the water-soluble vitamin, it is best to consult your doctor.