Vitamin C

Vitamin C (ascorbic acid) is a water-soluble vitamin and one of the most studied antioxidants. Unlike most mammals, the human body cannot synthesize it, so it must be obtained daily through diet or dietary supplements.

The role of vitamin C in the body

Vitamin C contributes to the normal synthesis of collagen, essential for the normal function of skin, gums, cartilage, bones, blood vessels, and teeth. It also contributes to the normal function of the immune system, the increase in iron absorption from plant food sources, the protection of cells from oxidative stress, the normal function of the nervous system, the normal psychological function, the reduction of tiredness and fatigue, and the regeneration of the reduced form of vitamin E. These are the approved health claims for vitamin C based on Regulation (EC) 1924/2006.

Sources of vitamin C in the diet

Vitamin C is mainly found in fruits and vegetables, such as peppers, broccoli, cauliflower, Brussels sprouts, cabbage, strawberries, kiwifruit, orange, lemon, grapefruit, and pineapple, as well as in herbs such as thyme and basil.

Forms of vitamin C supplements

In dietary supplements, vitamin C is available in many forms, each with different characteristics:

• Capsules and tablets: concentrated form, easy to take with precise dosage.
• Powder: mixes with water or juice, allows dose flexibility.
• Chewable tablets: alternative for those who have difficulty swallowing capsules.
• Liquid form: easy to consume, suitable for children under guidance.
• Ester-C: non-acidic, well-tolerated form that stays in the bloodstream longer compared to simple ascorbic acid.

The choice of form usually depends on ease of intake, the dosage needed by each person, and any stomach sensitivity.

Dosage and precautions

The appropriate dosage varies depending on age and individual needs. At high doses, vitamin C can cause gastrointestinal discomfort in sensitive individuals, so it is recommended to follow the recommended dosage on each product's packaging.

Frequently Asked Questions

Which form of vitamin C is best absorbed?

All forms provide vitamin C, however, forms like Ester-C are reported to be better tolerated by sensitive stomachs.

Can I take vitamin C every day?

Yes, following the recommended dosage of each product.

Does vitamin C help with iron absorption?

Yes, vitamin C contributes to the increase in iron absorption when taken together.

What is the difference between capsules and powder?

Capsules offer a stable, predetermined dose, while powder allows greater flexibility in dose adjustment.

Is vitamin C suitable for children?

There are special forms (chewable tablets, liquid) for children, always under the guidance of a pediatrician for the correct dosage.

* Health claims approved under Regulation (EC) 1924/2006.