Vitamin C (Ascorbic Acid/l-Ascorbic Acid/l-Ascorbate)

Vitamin C, also known as ascorbic acid, is a vital water-soluble vitamin that performs numerous essential functions within the human body. Its role extends beyond a mere nutrient; it is involved in a variety of biological processes crucial for maintaining health and preventing disease.

   Supplemental Benefits of vitamin C:

Antioxidant Protection: Vitamin C is renowned for its potent antioxidant properties. As an electron donor, it neutralizes free radicals—unstable molecules that can damage cells, proteins, and DNA. This antioxidant action helps to mitigate oxidative stress, which is linked to chronic diseases such as cardiovascular diseases, cancer, and neurodegenerative disorders. By reducing oxidative damage, vitamin C supports cellular health and longevity.

Collagen Synthesis and Tissue Repair: One of the most critical roles of vitamin C is its involvement in collagen synthesis. Collagen is a structural protein that provides strength and elasticity to connective tissues, including skin, blood vessels, bones, and cartilage. Vitamin C acts as a cofactor for enzymes that are essential in the hydroxylation of proline and lysine, amino acids necessary for collagen stability and function. This makes vitamin C crucial for wound healing, maintaining skin integrity, and supporting overall connective tissue health.

Immune System Support: Vitamin C plays a significant role in the immune system. It enhances the function of various immune cells, including neutrophils, lymphocytes, and macrophages. It supports the production and function of white blood cells, which are critical for identifying and combating pathogens. Furthermore, vitamin C can help modulate the immune response, reducing the severity and duration of infections such as the common cold.

Iron Absorption Enhancement: Vitamin C improves the absorption of non-heme iron, the type of iron found in plant-based foods, by converting it into a more absorbable form. This action is particularly beneficial for individuals following vegetarian or vegan diets, who may have a higher risk of iron deficiency. By enhancing iron absorption, vitamin C helps prevent iron deficiency anemia and supports overall blood health.

Cardiovascular Health: Vitamin C’s antioxidant properties extend to cardiovascular health. It helps to reduce oxidative stress and inflammation within the cardiovascular system, which can lower the risk of atherosclerosis and heart disease. Additionally, vitamin C supports endothelial function, which is crucial for maintaining healthy blood vessels and normal blood pressure.

Skin Health and Aging: Vitamin C is widely recognized for its benefits to skin health. It aids in the production of collagen, which helps maintain skin elasticity and firmness. Its antioxidant properties help protect the skin from damage caused by ultraviolet (UV) radiation and environmental pollutants. Regular intake of vitamin C can improve skin texture, reduce signs of aging, and enhance overall skin health.

   Forms and dosage:

Ascorbic acid/l-ascorbic acid: Is the form of vitamin C found naturally in food and can be taken in high doses.  (all ascorbic acid in supplemental form is l-ascorbic acid/l-ascorbate)

Mineral ascorbates such as calcium, magnesium and sodium ascorbate are often called ‘buffered’ vitamin C. Those forms are better tolerated by the gut, but not good for high dosage, because of high content of the mineral.

Vitamin C with bioflavonoids. Can be taken in high doses but are more expensive. And there are no main benefits of taking this, and not regular vitamin C/ascorbic acid.

Liposomal vitamin C, is vitamin C molecule, which is contained within a liposome – a spherical vesicle containing fats/lipids. This form of vitamin C is better absorbed, and better tolerated by the gut, but is very expensive.

Time-release vitamin C is only good to use if you take small dose daily, like 1000mg.

“Whole food Vitamin C”:  There is no “whole food vitamin C”.  Ascorbic acid is a proper name for vitamin C.  In food, ascorbic acid is usually found /bind with bioflavonoids.

Now, every form of vitamin C will work just fine as antioxidant in the body. But for vitamin C to exhibits a pro-oxidant activity that generates reactive free radicals and in that way help our immunity to fight different pathogens and conditions, the best form to take is pure ascorbic acid! And of course, in large quantities.

   Daily dose: 

Preventive dosage: 1000 – 5000mg. (5×1000) daily.   When sick:  5000 – 50.000mg. (5 – 50gr.)                                                                                 How many grams of vitamin C can a person tolerates (bowel tolerance/”vitamin C flush”), depends of how sick that person is.