What is Vitamine C

Humans are virtually the only living beings that cannot produce vitamin C themselves. We lack the enzyme glucose oxidase, which allows almost all animals (and plants) to produce vitamin C from glucose.

This is remarkable, because vitamin C has an effect that transcends that of other vitamins and minerals. Vitamin C is essential for numerous bodily processes. It is the substance par excellence that protects us against all sorts of harmful factors we inevitably encounter. These range from stress and air pollutants to bacterial or viral infections and bright sunlight. That’s why fruits are often so rich in vitamin C. Fruits are the most delicate and vulnerable parts of plants, and they usually hang freely and unprotected in the sun. Vitamin C ensures that fruits can reproduce.

Features

Antioxidant: Vitamin C is an important water-soluble antioxidant. It is found in the blood, body fluids, and all cells. It protects cells from oxidation by free radicals. Vitamin E and folic acid are also protected from oxidation by vitamin C and are also kept active by vitamin C.

Carnitine synthesis: Vitamin C, along with niacin and vitamin B6, is required for the production of carnitine. Carnitine is necessary for the conversion of fat into energy. Low carnitine levels can lead to fatigue and muscle weakness.

Cholesterol breakdown: Vitamin C takes the first major step in the breakdown of cholesterol. Cholesterol levels in the liver and blood rise with insufficient vitamin C.

Collagen production: Vitamin C is essential for the formation of collagen and connective tissue. Without sufficient vitamin C, weak connective tissue develops in skin, joints, muscles, bones, and blood vessels.

Histamine level control: Vitamin C plays a key role in maintaining constant histamine levels in the blood and body. Insufficient vitamin C leads to higher levels, which can affect the prevention of allergies, asthma, stomach ulcers, and certain mental disorders.

Endothelium protection: The endothelium is a layer of contiguous cells that lines the inside of the heart, blood vessels, and lymphatic vessels. Vitamin C protects this layer. If the endothelium isn’t smooth, cholesterol is more likely to accumulate.

Hormone production: The production of thyroid hormones and the hormones adrenaline and noradrenaline depends on proper vitamin C levels.

Neurotransmitter synthesis: Vitamin C is needed for the production of the neurotransmitters noradrenaline and serotonin, which are involved in nerve impulse transmission.

Liver detoxification: Vitamin C stimulates the liver’s enzyme system, allowing the liver to better remove harmful substances from the blood, such as medications, food additives, and heavy metals.

Iron absorption: Vitamin C significantly promotes the absorption of iron from foods and supplements.

Iron absorption in meals without vitamin C: 4%

Iron absorption in meals with vitamin C: 10%

Power supply

Fruits and vegetables are rich in vitamin C. Grain products, meat, and dairy products contain little vitamin C. Vitamin C is water-soluble and is lost through oxidation. Therefore, cooking foods lose a significant amount of vitamin C.

Causes of deficiencies

Old age: Older people have a higher risk of developing a vitamin C deficiency, especially if they have a chronic illness. Aging processes are often associated with a decrease in vitamin C levels in the blood plasma of white blood cells.

Chronic illness and stress: High psychological pressure leads to deficiencies. Physical stress due to infections, fever, muscle damage, fractures, surgery, arthritis, rheumatism, kidney failure, and high alcohol consumption is particularly negative.

Rapid growth: Growing children, even during pregnancy and breastfeeding, require additional vitamin C. Without supplemental vitamin C intake, there is a risk of deficiency.

Medications: Regular use of medications such as aspirin and birth control pills can negatively impact vitamin C status.

Smoking: Smoking causes the breakdown and excretion of vitamin C; smokers have twice the vitamin C requirement.

Applications

Hemorrhoids: Vitamin C can promote bowel movements, strengthen the veins around the anus, and reduce swelling.

Alcohol: Vitamin C protects the liver against the harmful effects of (excessive) alcohol consumption.

Allergies: Thanks to its antihistamine properties, vitamin C can be used for asthma, food allergies, hay fever, and other allergies.

Atherosclerosis: Vitamin C promotes the breakdown and excretion of cholesterol. High doses can prevent platelet clumping and strengthen blood vessel walls. Vitamin C can therefore be used preventatively to combat atherosclerosis.

Diabetes: The transport of vitamin C to the skin is more difficult in diabetes, and high blood sugar levels likely have a negative effect. Vitamin C supplementation can be beneficial for bleeding gums and poorly healing wounds.

Iron deficiency: Vitamin C increases the absorption of iron from both food and specific iron supplements.

Mental health issues: High doses of vitamin C can have positive effects on patients with depression, schizophrenia, or bipolar disorder. Vitamin C can also enhance the effects of conventional mental health medications.

Smoking: Smoking breaks down vitamin C twice as fast. Smokers therefore need extra vitamin C to prevent a deficiency.

Cataracts: The antioxidant effect of vitamin C can prevent cataracts and reduce eye pressure in glaucoma.

Gums: Vitamin C reduces gingivitis and gingivitis and promotes healing.

Immunity: Taking at least one gram of vitamin C per day slightly increases body temperature, which increases the activity of white blood cells. This vitamin also stimulates the production of additional white blood cells. In addition, vitamin C has a positive effect on lowering histamine levels (high histamine levels are associated with reduced immune system function and also exacerbate flu and cold symptoms such as nasal and bronchial congestion).

Wounds: Vitamin C accelerates the healing of fracture wounds. Positive experiences with burns have also been reported.

Ulcers: A vitamin C deficiency can increase the risk of ulcers and subsequent bleeding. Supplementing with vitamin C can have a healing effect.

Consequences of a disturbed vitamin C balance

• Rough skin.
• Inflamed and bleeding gums. Impaired wound healing.
• Personality changes.
• Decreased immunity.
• Stress.
• Reduced oxidative protection, leading to an increased risk of heart problems, cancer, stroke, arthritis, and cataracts.

Daily amount

Recommended daily amount of vitamin C (milligrams)