Ascorbic acid – better known as Vitamin C – is the most prominent of all vitamins. It acts as a powerful antioxidant, neutralizes free radicals, strengthens the immune system, and is important for wound healing. Plants and most animals can produce Vitamin C themselves, but humans cannot. Therefore, it must be ingested through food or targeted Vitamin C supplementation.
Vitamin C is found in many fruits and vegetables. Since it is water-soluble, it is sensitive to oxygen, light, and heat – significant amounts can therefore be lost during preparation.
What are the functions of Vitamin C?
Vitamin C supports the body's defenses by strengthening the immune response of cells. It increases the activity of white blood cells and phagocytes, which fight bacteria and other invaders. The formation of lymphocytes – special white blood cells – is also promoted by Vitamin C. This can help prevent colds or reduce their duration and intensity.
Furthermore, Vitamin C plays an important role in the formation of connective tissue, bones, and teeth, and improves the absorption of iron from plant-based foods.
Use of Vitamin C
Adequate Vitamin C supply is particularly important for people with increased needs or limited absorption. These include vegetarians, vegans, and individuals with iron deficiency. Vitamin C supplementation can provide targeted support here.
Other typical areas of application:
Increased defense against infections: A Vitamin C deficiency increases the body's susceptibility to infections.
Wound healing: In case of injuries or burns, Vitamin C accelerates healing.
Bone stability: Studies show that Vitamin C is important for bone stability.
Deficiency situations: for example, due to malnutrition or dialysis treatment.
Collagen formation: Vitamin C is necessary for the formation of collagen, cartilage, and tissue.
Smoking and alcohol: Smokers have an approximately 40% increased need for Vitamin C, as it is broken down more quickly. Alcohol also increases consumption.
For reliable supply, high-quality Vitamin C capsules are suitable, as they specifically cover the daily requirement.
Vitamin C Deficiency: Symptoms
A Vitamin C deficiency is rare in Germany, but can occur with an unbalanced diet, alcohol abuse, smoking, or chronic illnesses. Typical Vitamin C deficiency symptoms are:
increased susceptibility to infections and weakened immune system
fatigue, exhaustion, and reduced performance
poor wound healing and gum problems
dry skin, brittle hair and nails
bleeding under the skin (e.g., small bruises)
in severe cases, scurvy with joint pain, tooth loss, and anemia
Targeted Vitamin C supplementation or taking Vitamin C capsules can help compensate for the deficiency and reliably ensure supply. Anyone who cannot meet their needs through diet should buy Vitamin C in time.
In which foods is Vitamin C contained?
Significant amounts of Vitamin C are found in blackcurrants, bell peppers, broccoli, kiwis, Brussels sprouts, kale, strawberries, oranges, grapefruits, and potatoes.
Am I lacking Vitamin C?
If even one of the following points applies to you, your Vitamin C supply could be too low. In these cases, it makes sense to use Vitamin C capsules and specifically buy Vitamin C:
- Do you mostly eat cooked meals?
- Are you a smoker?
- Do you avoid raw food, fruits, and fruit juices?
- Do you regularly drink a lot of alcohol?
