Why is vitamin C so important for our health and body?

Vitamin C is one of the most popular vitamins, and it's not without reason. It plays various roles in the human body—from boosting the immune system to promoting youthful skin and building strong bones. Due to its wide range of benefits, the demand for vitamin C is high, and since the body doesn't store it in large amounts, regular intake is essential. Here's why and how to get enough vitamin C.

Facts About Vitamin C

Ascorbic acid stands out as a potent antioxidant, playing a crucial role in protecting cells from oxidative stress. This essential nutrient helps eliminate free radicals—unstable molecules that can damage healthy cells and potentially lead to chronic diseases over time. By neutralizing these harmful compounds, vitamin C acts as a shield for internal tissues and skin.

Vitamin C also supports the immune system by enhancing the function of white blood cells. These cells work to effectively combat pathogens such as bacteria and viruses. Without sufficient vitamin C, susceptibility to infections and various illnesses is significantly higher, and it can also affect the severity of the illness.

In addition to its antioxidant and immune-boosting properties, vitamin C is vital for collagen synthesis—a process essential for maintaining healthy bones, skin, and connective tissue. Collagen acts like glue that binds cells together, providing a sturdy and resilient structure. Vitamin C functions as a cofactor for the enzymes responsible for collagen production, ensuring these components remain strong and elastic.

Sources and Benefits of Vitamin C

The daily requirement for vitamin C varies depending on age and health status. Healthy adult men need about 90 mg per day, while women require 75 mg. Pregnant and breastfeeding women may need a higher amount, up to 120 mg.

For children and the elderly, it's particularly important to monitor their daily intake of vitamin C. Additional supplements or dietary changes may be necessary to ensure adequate hydration and immune support. Maintaining a proper balance between food sources and supplements can contribute to good health over the years.

Unlike many animals, humans cannot synthesize vitamin C, and since the body does not store it in large amounts, it is water-soluble and excess amounts are excreted through urine. Therefore, it's necessary to regularly supply vitamin C through diet. Rich sources include fruits and vegetables, especially citrus fruits, strawberries, kiwi, bell peppers, broccoli, Brussels sprouts, and spinach. For those unable to meet their vitamin C needs through diet alone, supplements in tablet or powder form are available.

Choosing Vitamin C Supplements

When choosing vitamin C supplements, consider factors like form, concentration, bioavailability, and additional ingredients. Products may contain ascorbic acid, which is the most common and affordable form of vitamin C. While it's well-absorbed, it can cause digestive issues for some people at higher doses. Another option is sodium or calcium ascorbate—buffered forms of vitamin C that are gentler on the stomach. There's also natural vitamin C from sources like rose hip or acerola extract, which may contain additional phytochemicals that aid absorption.

Modern forms of vitamin C include ester-C, which contains vitamin C metabolites that may enhance absorption and retention in the body, and is gentle on the stomach. Liposomal vitamin C, encapsulated in tiny lipid spheres, is also gaining popularity for its potential to increase bioavailability and absorption in the body.