Vitamin C is a mixture of two acids: L-ascorbic and L-hydroascorbic. It plays an important role in the proper functioning of the body. Liposomal vitamin C is very popular in pharmacies and online stores – is it worth investing in it?
The role of vitamin C in the body
Vitamin C, or ascorbic acid, is a substance necessary for the proper functioning of humans. It has numerous functions in the body, and its deficiency can have serious consequences. Humans, unlike most animals and plants, cannot produce it on their own. That is why it is so important to provide the right dose of vitamin C with food or in the form of a supplement. It is popular to say that vitamin C is a good remedy for colds. However, studies have shown that its supplementation during illness does not alleviate the symptoms of infection. However, it has been proven that prophylactic intake of vitamin C reduces the duration of colds – by 14% in children and 8% in adults, respectively. The most spectacular effects were noticed among athletes – thanks to regular supplementation, they were sick half as often.
Vitamin C is a mixture of L-ascorbic and L-hydroascorbic acids. It is emphasized that industrially produced ascorbic acid is always formed in the biologically active form L. D-ascorbic acid, on the other hand, occurs sporadically in nature, and what is more, it does not have the properties of vitamin C. Vitamin C is a vitamin that humans do not synthesize, nor does it have the ability to store it. Therefore, it must be supplied with food in appropriate quantities.
When to supplement vitamin C?
Vitamin C supplements are recommended for patients who do not get enough of it with food. However, it is important to remember that no supplement can replace a properly balanced diet. When deciding to supplement vit. C It is best to pay attention to preparations that have undergone appropriate laboratory tests. Thanks to this, we can be sure that the content of active substances in the product is really as declared by the manufacturer.
An example of such a supplement is Medicover Vital C1000. It is a vegan, gluten-free preparation created with the participation of pharmacists and technologists. It is also diabetic-friendly because it does not contain added sugars.
What is vitamin C in?
Ascorbic acid is present in many vegetables and fruits, but its form in food is very sensitive. Under the influence of high temperature, it oxidizes and is also destroyed by light. Good sources of vitamin C include:
- acerola
- rosehip,
- citrus – lemon,
- orange
- grapefruit
- madarine,
- Tomatoes
- kiwi
- strawberries
- blackcurrant
- papaya
- kale
- paprika
- broccoli, Brussels sprouts.
Vitamin C tablets have an identical chemical structure to that present in food. Supplements can contain natural L-ascorbic acid obtained from plants or L-ascorbic acid obtained synthetically. Is their effectiveness the same? It turns out that naturally obtained vitamin C can give better results because it coexists with plant bioflavonoids.
The body’s need for vitamin C
Due to the lack of the enzyme L-gulonolactone oxidase, humans are unable to synthesize L-ascorbic acid in the body. This problem also affects guinea pigs, some dog breeds and bats. Therefore, this vitamin must be supplied to the body with food. Ascorbic acid is absorbed in the duodenum and small intestine. It depends on the dose consumed. The lower the dose, the greater the bioavailability. And so, with the intake of 30–180 mg of vitamin C per day, about 70–90% of this vitamin is absorbed.
On the other hand, the amount of more than 1000 mg of vitamin C per day causes its absorption to drop to 50%. Among the factors influencing the need for vitamin C are:
- age
- sex
- physiological state
It is believed that a greater demand applies to pregnant and lactating women. Studies also indicate that in smokers, in order to obtain a comparable plasma concentration of ascorbic acid to non-smokers, the intake of this vitamin should be about 40% higher.
Vitamin C may also affect the effect of oral hormonal contraception. It has been confirmed that a 1000 mg dose of vitamin C can cause a nearly 2-fold increase in estrogen levels in the blood. As a result, the side effects of birth control pills may occur more often or may be more severe. Side effects of high estrogen levels include, m.in, headaches, depression, nausea, vomiting, bloating, gallbladder discomfort, hair loss, and increased blood sugar levels. Ideally, women using oral hormonal agents should provide the body with 50-100 mg of ascorbic acid per day. In particular, doses should not exceed 1000 mg per day. A sudden reduction in vitamin C intake when using oral contraception can also cause side effects – there may be a rapid decrease in estrogen levels and, consequently, a decrease in protection against conception.