Learn about the functions of vitamin C in the body, how much to consume, what products to find it in, and who may need supplementation.
What is vitamin C used for?
Vitamin C is essential for the proper functioning of the body. What action does it exhibit?
- It is a powerful antioxidant that neutralizes reactive oxygen species and their derivatives.
- It participates in the production of collagen, and therefore affects the health of skin, blood vessels, tendons, ligaments, bones, cartilage and teeth.
- It supports the functioning of the immune system (especially during and after intense exercise), as well as the nervous system, affecting the enzymes that process messages between neurons in the brain.
- Improves absorption of nonheme iron from plant sources1.
Dosage
The recommended daily dose of vitamin C is 90 mg for men and 75 mg for women. During pregnancy, it should increase to 80-85 mg, and during lactation – to 115-120 mg. Children from 1. to 3. years of age should consume 40 mg, between 4. a 12. years – 50 mg, older girls – 65 mg, and boys – 75 mg of this substance.2
The best sources of vitamin C
The human body does not synthesize vitamin C. In addition, it dissolves in water – its excess is not stored, but excreted with urine. For this reason, it is necessary to obtain sufficient amounts of this substance from the diet every day. Foods particularly rich in this important ingredient are bell peppers, black currants, rosehips, parsley, oranges and other citrus fruits, as well as dark green leafy vegetables such as kale, broccoli and Brussels sprouts. Although the substance is found in many products, it is one of the most unstable vitamins, sensitive to heat and oxygen.
Who should take more vitamin C?
Experts report that smokers should take approx. 40% more vitamin C in order to achieve concentrations comparable to those of non-smokers3. These individuals may benefit from taking the dietary supplement Berimal Forte, which contains a standardized composition of polyphenols from bergamot in addition to 50 mg of vitamin C.
Consuming adequate amounts of vitamin C carries numerous health benefits. It is found in many fruits and vegetables, but some people should additionally supplement it. For them, a good solution is to reach for a preparation containing this substance.
1 Scientific Opinion on the substantiation of health claims related to vitamin C […], „EFSA Journal” 2009, 7(9), https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2009.1226
2M. Jarosz (ed. nauk.), Norms of nutrition for the Polish population, Institute of Food and Nutrition, 2017.
3Ibid.