Vitamin C – basic info, best forms of Vitamin C and dosages

Vitamin C, or ascorbic acid is one of the most well-known substances in medicine, mainly due to its pro-health properties, including immunity. Takes part in many extremely important processes taking place in the body. In addition, this vitamin has also found its use with cosmetics, because it is a great antioxidant that prevents the destruction of cells by free radicals and aging of the body.

What properties vitamin C has?

Ascorbic acid is the most commonly used compound for strengthening immunity. It is treated not only as a supplement, but also as a medicine. This issue, however, is controversial, because while this substance actually reduces the frequency of colds and prevents them, in most cases it is not able to eliminate the disease by itself. Nevertheless, due to the immune boosting properties of vitamin C, it helps the body to recover from colds and fight microbes. This reduces the time of illness. This is particularly useful for athletes, as research has proved that ascorbic acid is taken prophylactically by hard-working people more intensively than in the case of those who are not very active, and also reduces the risk of cold by as much as 50%.

Why do we need vitamin C for flu prevention?

Among other things, increased collagen production. This protein creates an additional layer beneath the surface of the epithelium, which primarily makes it difficult for viruses to get into the body. In connection with the improvement of collagen synthesis, vitamin C accelerates wound healing and bone healing, which is not only important for our fitness, but also for health, because each wound creates the risk of infection, so it is necessary to regenerate damaged skin tissue as soon as possible. In addition, ascorbic acid supports white blood cells, allowing the production of lymphocytes. The task of lymphocytes is to destroy infected cells, which is why their efficiency is very important to eliminate the source of the disease as soon as possible. In addition, vitamin C has bacteriostatic and bactericidal properties, hence it prevents the development of many diseases.

Vitamin C - sources, benefits and actions
Vitamin C – sources, benefits and actions

In addition to improving the body’s resistance and promoting its protection, vitamin C also has other important functions. It takes part in metabolic processes, where it is needed to carry electrons. Interestingly, it is also necessary for the metabolization of fats, bile acids and cholesterol, which is why it supports in some way digestive processes and prevents the formation of blood clots or atherosclerosis, thus reducing the risk of heart attack. As a strong antioxidant, vitamin C eliminates free radicals, which not only slows down the aging process, but also protects against dangerous civilization diseases, including cancer.

Ascorbic acid is also of great importance for the action of other nutrients, such as vitamin E, on which regeneration allows. This increases the antioxidant properties of both vitamins. In addition, vitamin C facilitates the absorption of non-heme iron, which is one of the most important minerals for the body, necessary for the production of red blood cells.

What symptoms can signal a deficiency of vitamin C?

Among other things, general weakness of the body,  fatigue and lack of appetite. In addition, excessive bleeding, weight loss, muscle and joint pains may occur, as well as problems with wound healing, bruising or aft and frequent colds. Deficiency can even lead to anemia (due to decreased absorption of iron), asthma, scurvy or severe bone changes. When should we think about vitamin C supplementation? First of all, in the autumn and winter season, when the resistance decreases. In addition, supplements with ascorbic acid are indicated for inflammation, colds, and increased physical activity. Its proper level should also be taken care of by the elderly,   undergoing stress, suffering from hypertension and smokers.