Vitamin C or Ascorbic Acid
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Vitamin C, or ascorbic acid, is a powerful antioxidant and certainly one of the best-known and most widely used vitamins.
Over the years thousands of studies have been carried out and the results are truly surprising.
In particular, benefits have emerged in strengthening our immune system and in preventing or treating respiratory infections.
But before looking at the specific beneficial functions of vitamin C, let's try to understand where it is found and which foods are rich in ascorbic acid.
Vitamin C in food
The main sources of vitamin C in the diet are fruit and vegetables.
The content varies by species: among fruits, those richest in ascorbic acid are citrus fruits, kiwi and mango; among vegetables, broccoli, peppers and tomatoes are particularly rich in vitamin C.
Be careful, though, about how food is processed: vitamin C degrades when heated or during storage.
Vitamin C and physical activity
EFSA has authorised many claims for vitamin C. In particular, there are several specific ones that are relevant to athletes:
All important elements not to be overlooked, which lead us to recommend its use.
Other benefits of vitamin C
In addition to the claims mentioned above, which are closely linked to those who do physical activity, though not only to them, vitamin C also contributes to normal collagen formation for the normal function of gums, skin and teeth, and to the normal functioning of the nervous system and normal psychological function.
But that's not all, because benefits have also been shown in the regeneration of the reduced form of vitamin E and in increasing iron absorption.
In short, we can really say that vitamin C is a kind of cure-all for our body.
Why take vitamin C?
Several studies, and in particular one from 2017*, indicate that even today many people in Western countries have a vitamin C deficiency in their diet. The causes lie in insufficient intake and the body's limited stores . In addition, there is now an increased need due to heavy pollution, smoking, fighting infections and diseases with inflammatory and oxidative components such as type 2 diabetes.
It is therefore advisable to ensure an intake of vitamin C through diet or supplementation.
Vitamin C supplements
There are several vitamin C supplements on the market. The advantage of a supplement is that you know exactly how much pure vitamin C you are taking. There is also a practical side, in the sense that a pack of pure ascorbic acid is easy to carry and store.
The Italian Ministry of Health's guidance currently recommends a maximum vitamin C intake of 1000 mg a day. This dose refers to the pure ascorbic acid contained in the daily dose, whether a capsule, a tablet or a powder. The advice is always to split the daily amount over the course of the day for optimal absorption.
Vitamin C contraindications
There are no contraindications for vitamin C if you follow the Italian Ministry of Health's guidance on supplements and on the maximum dose to take.
Why is it pointless to take higher amounts of vitamin C?
Simply because our body is unable to store vitamin C, meaning it cannot build up reserves, so excess vitamin C is eliminated. The consequence is therefore extra work for the liver as well as a waste of money.
In addition, at very high doses, side effects that may occur include headache, flushing, nausea or vomiting and dizziness (intravenous use). There are reports of migraine with a daily dose of 6 g.
Significant amounts of vitamin C can increase the risk of kidney stones and raise uric acid and oxalate levels because it acidifies the urine.
Conclusions
Vitamin C is to all intents and purposes a boon for our body, and daily intake through our diet in the indicated doses is recommended.
Over the years thousands of studies have been carried out and the results are truly surprising.
In particular, benefits have emerged in strengthening our immune system and in preventing or treating respiratory infections.
But before looking at the specific beneficial functions of vitamin C, let's try to understand where it is found and which foods are rich in ascorbic acid.
Vitamin C in food
The main sources of vitamin C in the diet are fruit and vegetables.
The content varies by species: among fruits, those richest in ascorbic acid are citrus fruits, kiwi and mango; among vegetables, broccoli, peppers and tomatoes are particularly rich in vitamin C.
Be careful, though, about how food is processed: vitamin C degrades when heated or during storage.
Vitamin C and physical activity
EFSA has authorised many claims for vitamin C. In particular, there are several specific ones that are relevant to athletes:
- vitamin C contributes to maintain the normal function of the immune system during and after intense physical exercise;
- it contributes to normal collagen formation for the normal function of bones, blood vessels and cartilage;
- it contributes to normal energy-yielding metabolism and to the reduction of tiredness and fatigue.
All important elements not to be overlooked, which lead us to recommend its use.
Other benefits of vitamin C
In addition to the claims mentioned above, which are closely linked to those who do physical activity, though not only to them, vitamin C also contributes to normal collagen formation for the normal function of gums, skin and teeth, and to the normal functioning of the nervous system and normal psychological function.
But that's not all, because benefits have also been shown in the regeneration of the reduced form of vitamin E and in increasing iron absorption.
In short, we can really say that vitamin C is a kind of cure-all for our body.
Why take vitamin C?
Several studies, and in particular one from 2017*, indicate that even today many people in Western countries have a vitamin C deficiency in their diet. The causes lie in insufficient intake and the body's limited stores . In addition, there is now an increased need due to heavy pollution, smoking, fighting infections and diseases with inflammatory and oxidative components such as type 2 diabetes.
It is therefore advisable to ensure an intake of vitamin C through diet or supplementation.
Vitamin C supplements
There are several vitamin C supplements on the market. The advantage of a supplement is that you know exactly how much pure vitamin C you are taking. There is also a practical side, in the sense that a pack of pure ascorbic acid is easy to carry and store.
The Italian Ministry of Health's guidance currently recommends a maximum vitamin C intake of 1000 mg a day. This dose refers to the pure ascorbic acid contained in the daily dose, whether a capsule, a tablet or a powder. The advice is always to split the daily amount over the course of the day for optimal absorption.
Vitamin C contraindications
There are no contraindications for vitamin C if you follow the Italian Ministry of Health's guidance on supplements and on the maximum dose to take.
Why is it pointless to take higher amounts of vitamin C?
Simply because our body is unable to store vitamin C, meaning it cannot build up reserves, so excess vitamin C is eliminated. The consequence is therefore extra work for the liver as well as a waste of money.
In addition, at very high doses, side effects that may occur include headache, flushing, nausea or vomiting and dizziness (intravenous use). There are reports of migraine with a daily dose of 6 g.
Significant amounts of vitamin C can increase the risk of kidney stones and raise uric acid and oxalate levels because it acidifies the urine.
Conclusions
Vitamin C is to all intents and purposes a boon for our body, and daily intake through our diet in the indicated doses is recommended.
*References:
Nutrients. 2017 Nov; 9(11): 1211.
Treasure Island (FL): StatPearls Publishing; 2020 Jan-.
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