What does vitamin C do and how much vitamin C should we take?

Vitamin C, or ascorbic acid, is one of the most studied vitamins. Although we often associate it mainly with immunity, its effects go far beyond supporting the body during infections. It is an important component for many processes occurring in our body. Check out what does vitamin C do!

What is vitamin C good for?

Immunity support

Vitamin C acts as a protective shield, strengthening our immune system. It helps produce white blood cells, which are responsible for fighting bacteria and viruses. However, this does not mean that taking large amounts of vitamin C will prevent us from getting sick. Its role is rather to shorten the duration of infection and alleviate its symptoms.

That is why, when we feel the first signs of a cold, we reach for a glass of water with lemon or an effervescent tablet, such as lemon-flavored vitamin C 20 effervescent tablets Vital Power. It is not a magic remedy, but it does help the body regenerate faster.

Strong antioxidant

Ascorbic acid is one of the most powerful natural antioxidants. What does that mean? It protects our cells from oxidative stress caused by free radicals. These harmful molecules are responsible for accelerating the aging process and the development of many chronic diseases. Regularly supplying vitamin C from your diet or supplements helps minimize their harmful effects. It is an internal "guardian" that takes care of the condition of our cells.

Collagen production

Collagen is a protein without which our skin would lose its elasticity, and joints and tendons would quickly wear out. Vitamin C plays a fundamental role in its production. Thanks to this, it supports skin health, accelerates wound healing and helps in tissue regeneration. No wonder that ascorbic acid is one of the most popular ingredients of anti-aging cosmetics. Regularly supplying this vitamin from your diet affects the appearance of our skin – it is firmer, radiant and less prone to wrinkles.

Heart and circulatory health

Vitamin C, such as NOW Foods vitamin C-1000 with 100mg of bioflavonoids, supports the proper functioning of blood vessels. It protects them from damage and helps maintain their elasticity. This in turn affects the regulation of blood pressure and reduces the risk of cardiovascular disease.

Better iron absorption

Not everyone knows that vitamin C helps in the absorption of iron from food. This is especially true for non-heme iron, present in plant foods, which is harder for the body to absorb than iron from meat. Adding iron-rich foods such as peppers, oranges or strawberries to a meal can significantly improve its absorption.

How many mg of vitamin C per day should we take?

The daily requirement for vitamin C, such as NOW Foods vitamin C crystals, depends on age, gender and health condition. Here are the basic recommendations:

·        adults: women should take 75 mg, and men 90 mg daily,

·        pregnant women: 85 mg daily,

·        breastfeeding women: 120 mg daily,

·        children and adolescents: from 15 mg (infants) to 65 mg (teenagers).

How much vitamin C per day?

If you smoke, live under a lot of stress or train intensively, your need for vitamin C may be higher. In such situations, the body uses it faster, so it is worth taking care to supplement its levels appropriately.

How much vitamin C is too much?

Excess vitamin C is excreted from the body in the urine, because it dissolves in water. However, very large doses (over 2000 mg per day) can cause diarrhea, abdominal pain and flatulence. Therefore, it is worth being moderate – more is not always better.

Where can we find vitamin C?

The best source of vitamin C is fresh fruit and vegetables. It is worth remembering that vitamin C is sensitive to high temperature, so it is best to eat products rich in ascorbic acid raw. Here are the products that will provide you with a large dose of vitamin C:

·        red peppers – contains more than citrus fruits,

·        citrus fruits – oranges, lemons, grapefruits,

·        strawberries, kiwi and currants – delicious and healthy sources of vitamin C,

·        broccoli, spinach, brussels sprouts – green vegetables are real vitamin bombs,

·        sauerkraut – ideal for winter, when access to fresh fruit is limited.

If your diet is poor in vitamin C, you can reach for supplements. However, it is worth remembering that we absorb nutrients best from natural food.

Why is it worth taking care of vitamin C? Summary

Vitamin C is the foundation of health. From supporting immunity, through cell protection, to collagen production – its role in the body is invaluable. Introducing products rich in vitamin C to your diet is a simple way to take care of yourself every day.

Remember, it's not about taking huge doses, but about regularly supplying this vitamin in the right amounts. Natural sources, such as fruits and vegetables, are the best choice. Your body will thank you for it – in better well-being, more beautiful skin and stronger immunity.

Don't wait for symptoms of deficiency. Include vitamin C in your daily routine and enjoy its beneficial effects!