Vitamin C is popularly known as one of the best-known vitamins. But what exactly is vitamin C? In what foods do you find it? And what is vitamin C good for? Orthomolecular and kPNI therapist Kirsten Elsdijk answers 5 questions about vitamin C in this article!

What is vitamin C?

Vitamin C is an essential water-soluble vitamin. The human body cannot produce vitamin C, so it is important to get it from our diet daily.

Fun fact: most animals do have the ability to make their own vitamin C!

Vitamin C is stored in the adrenal glands, pituitary gland, skeletal muscle and liver. We get vitamin C primarily from fruits and vegetables. However, due to soil degradation, the amounts of vitamins and minerals in our fruits and vegetables are rapidly decreasing. To still get enough, taking a supplement may be advisable.

Want to maximize your absorption of vitamin C from food? Then consume your meal as soon as possible after preparation. Vitamin C can oxidize. Do you make a smoothie with lots of fruits and vegetables? Do not keep it too long, but drink it within 15 minutes. 

Extra tip: add the contents of a vitamin C supplement to your smoothie to prevent oxidation! This way you can keep your smoothie a little longer.

What is vitamin C good for?

You probably already know that vitamin C is an important vitamin, but what is it actually good for? Below you will find the different functions of vitamin C:

• Vitamin C contributes to: mental energy and normal psychological function such as mental resilience, a clear mind, memory functioning and learning performance. It is also good for concentration and mental balance.
• Vitamin C ensures proper functioning of the nervous system.
• Vitamin C contributes to normal collagen formation.
• Vitamin C is an antioxidant, which can defuse free radicals and thus protects cells.
• Vitamin C increases the absorption of iron from food.
• Vitamin C is important for blood vessels and supports the maintenance of a strong vessel wall.
• Vitamin C is important for the composition of bones and cartilage.
• Vitamin C is important for strong teeth and maintaining strong teeth.
• Vitamin C supports the body's defenses and thus helps the immune system.
• Vitamin C contributes extra energy and helps reduce fatigue.

What types of vitamin C are there?

There are different types of vitamin C, namely:

• Ascorbic acid. This is the acidic version of vitamin C. In high doses, it can be detrimental to the stomach lining and teeth.
• De-acidified vitamin C. This is great for people who are prone to heartburn and or intestinal problems.
• Ester C. This contains a mineral ascorbate of calcium. This form is more absorbable than ascorbic acid.

How much vitamin C do I need?

Research shows that vitamin C below 650 mg or above 3000 mg per day can give optimal effects. Doses in between much less so. Excess vitamin C is excreted through the kidneys and so you pee it out.

In times of lower resistance and at the onset of illness, you can temporarily use high doses (4000-6000 mg per day). Therapeutically, high doses can be used safely. Clinical studies show that even doses up to 10 grams per day are safe. However, never do this on your own but only on the recommendation of a therapist.

If the dosage is too high for a person, diarrhea may occur because the unabsorbed vitamin C attracts water in the intestine. Then intestinal tolerance is reached.

When using statins and anticoagulant medication, it is important to look at the interaction with vitamin C.

Want to know which form of vitamin C suits you and what dosage best supports your lifestyle? Then request a personal supplement consultation with one of the therapists at Charlotte Labee Supplements!

What else should I know about vitamin C?

Last, but not least; some fun facts about vitamin C!

• The highest vitamin C content can be found in red and yellow bell peppers, blackcurrants, Brussels sprouts, parsley, kale and kiwi.
• To get 500 mg of vitamin C, you need about 12 oranges.
• Much of the vitamin C supply is stored in skeletal muscle.
• Smokers and alcoholics need more vitamin C.
• Stress, infection and medications make you need more vitamin C.
• If you do not vary your diet much, you are at risk of vitamin C deficiency.
• People with Crohn's disease or colitis have reduced vitamin C absorption capacity in the gut.
• You can add vitamin C to a smoothie to protect it from oxidation.
• Vitamin C is found most in the peel. It is important to eat organic so you can use the peel.
• Vitamin C has poor resistance to heating.