Vitamin C: importance, daily requirement, incorrect dosage
Vitamin C (ascorbic acid) is a colorless and odorless, easily water-soluble substance with an acidic taste. Vitamin C must be supplied with food, since the human organism is not able to produce it itself compared to animals. Since vitamin C cannot be stored in the body, continuous intake of the vitamin is necessary. Read full text
What are the functions of vitamin C in the human body?
It acts as an antioxidant or radical scavenger (radicals promote the development of diseases such as arteriosclerosis and cancer).
It optimizes the immune system.
It improves iron absorption.
It plays an important role in the production of messenger substances.
It promotes wound healing and scar formation.
It is an essential factor in the formation and cross-linking of collagen, contributing to the strength of connective tissue, cartilage and bone.
It is involved in hormone and neurotransmitter formation.
It is involved in the formation of carnitine as well as bile acids from cholesterol.
Function of vitamin C in the prevention of colds
The administration of vitamin C as an effervescent tablet or in powder form can be effective in preventing a cold under certain conditions, e.g. during cold spells or during heavy physical exertion. On the other hand, permanent intake of the vitamin does not seem to be useful.
How much vitamin C should be taken per day?
The recommended intake of vitamin C is 100 milligrams per day for adults.
Groups of people with increased vitamin C requirements
Heavy smokers, due to lower absorption and increased consumption, have an increased need of 150 to 200 milligrams per day.
Pregnant women also have an increased requirement of 110 milligrams per day.
Lactating women also have an increased vitamin C requirement of 150 milligrams per day.
These requirements refer to healthy adults. People who are exposed to heavy physical stress, consume a lot of fluids, suffer from infections or other diseases, and people who have undergone surgery have a higher requirement.
Which foods contain particularly large amounts of vitamin C?
Vitamin C is mainly found in plant products such as:
Peppers
Citrus fruits
Kiwi
Rose hips
broccoli
Fennel
parsley
green leafy vegetables
Although potatoes do not contain large amounts of vitamin C, they are the main source of vitamin C in some regions due to their high consumption.
When does a vitamin C deficiency occur?
Factors influencing vitamin C status include lifestyle factors such as smoking or the use of certain medications. These include oral contraceptives ( the “pill”), acetylsalicylic acid (ingredient in aspirin), and sulfonamides used as antibiotics and antidiabetics.
Likewise, vitamin C deficiency can be triggered by far too little intake of fresh fruits and vegetables.
According to the Austrian Nutrition Report 2012, active smokers have a lower plasma concentration of vitamin C, even if there is an adequate supply of this vitamin. Smokers are therefore recommended to have a 50% higher daily intake of vitamin C.
In addition to smokers, people with diabetes and the elderly also belong to those groups of people who are often inadequately supplied with antioxidants or are increasingly exposed to oxidative stress. Oxidative stress means that the normal detoxification and repair mechanisms of a cell are overtaxed, resulting in damage inside and outside the cell.
What are the possible consequences of vitamin C deficiency?
A severe deficiency of ascorbic acid results in the rare so-called “sailor’s disease” scurvy. The name “seafarer’s disease” refers to the fact that in the past it was mainly seafarers who were affected by this disease due to the lack of fresh fruit and vegetables. Initially, the disease manifests itself through relatively unspecific symptoms such as fatigue, weakness, muscle pain and immune deficiency.
It is known in infants as Moeller-Barlow disease with disturbances in bone formation and growth.
The reason for the occurrence of any deficiency symptoms, such as bleeding, inflamed and bleeding gums, delayed wound healing, edema and joint pain, among others, is the reduced ability to form collagen. This condition can easily lead to bleeding in the skin, mucous membranes, internal organs and muscles, especially in the thigh.
In addition, in scurvy sufferers, the cross-links between the chains of collagen molecules are unstable. In very severe cases of scurvy, hemorrhages may occur in the conjunctiva of the eye, in the retina, and in the brain. In addition, the disease can cause bone and joint changes.