Vitamin C – an often underestimated all-rounder for your health

Vitamin C, also known as ascorbic acid, is one of the most important vitamins for our body. As a central component of many bodily processes, it deserves special attention – both in conventional medicine and in functional medicine. In this article, we take a detailed look at vitamin C: its chemical structure, its functions in the body, how it is absorbed and excreted, and why our need for it is higher today than ever before. At the end you will learn when supplementation makes sense and what you should pay attention to.

The chemical structure of vitamin C

Vitamin C is a water-soluble compound with the chemical formula C6H8O6. Its molecules consist of six carbon atoms, eight hydrogen atoms and six oxygen atoms. It is an organic acid with antioxidant properties that enables the body to neutralize free radicals and thus prevent cell damage.

As our body cannot produce vitamin C itself, we are dependent on ingesting it through food or supplements.

Natural sources of vitamin C

Vitamin C is found naturally in numerous plant foods. Particularly rich sources are

  • Citrus fruits such as oranges, lemons and grapefruits
  • Berries such as strawberries, currants and rosehips
  • Peppers (especially red peppers)
  • Green leafy vegetables such as kale, spinach and parsley
  • Exotic fruits such as kiwis, guavas and acerola cherries

A balanced, plant-based diet can cover the basic need for vitamin C. However, modern living conditions and stress factors can significantly increase the requirement.

Tasks of vitamin C in the body

Vitamin C plays a central role in numerous biological processes:

  1. Immune system: It strengthens the body’s defenses and helps fight infections.
  2. Collagen formation: Vitamin C is essential for the synthesis of collagen, a protein that is responsible for the health of skin, hair, joints and blood vessels.
  3. Antioxidant protection: It neutralizes free radicals and prevents oxidative stress.
  4. Iron absorption: Vitamin C improves the absorption of non-heme iron from plant sources.
  5. Hormone and neurotransmitter production: It is involved in the synthesis of hormones such as noradrenaline.

Excretion of vitamin C

As vitamin C is water-soluble, excess vitamin C is excreted in the urine. The body can only store vitamin C to a limited extent, which makes regular intake through food necessary. At the same time, the risk of overdosing is rather low. It is important to drink an appropriate amount of approx. 2 liters per day when supplementing to prevent kidney stones. Very high doses can lead to gastrointestinal complaints such as diarrhea.

Why our demand is higher today

Compared to earlier times, we have a significantly higher need for vitamin C today. The reasons for this are

  • Increased oxidative stress due to environmental toxins, smoking and air pollution
  • Chronic stress, which depletes vitamin C reserves more quickly
  • Unfavorable diet with less fresh, nutrient-rich foods
  • Increasing exposure to viral and bacterial infections

Functional medicine in particular therefore relies on targeted vitamin C supplementation to correct physical imbalances and strengthen health.

The functional view vs. classical medicine

While classical medicine considers the recommended daily dose of vitamin C (approx. 100 mg) to be sufficient, functional medicine argues that higher doses (500 mg to 2000 mg daily) are necessary for optimal health. This view is based on studies showing that vitamin C in higher amounts has antioxidant and immune-boosting effects that go far beyond simply preventing deficiencies.

A study on post-COVID syndrome and fatigue has shown that the combination of high doses of vitamin C with the amino acid L-arginine can significantly alleviate symptoms. This supports the functional perspective that vitamin C can be used therapeutically.

To the study

When does supplementation make sense?

Supplementation is useful for:

  • Chronic stress
  • Immunodeficiency or recurring infections
  • Chronic exhaustion or fatigue
  • Inflammatory diseases
  • Poor nutrition or increased requirements (e.g. in smokers and older people)

Nutrition first: promote natural sources

Before you reach for supplements, you should optimize your diet. Focus on:

  • Freshly squeezed citrus fruit juices
  • Bell pepper strips as a snack
  • Berries in muesli
  • Parsley and other fresh herbs in salads and dishes

What should be considered with preparations

If supplementation is necessary, pay attention to the following characteristics:

  1. Natural ingredients: preparations with bioflavonoids improve the absorption and effectiveness of vitamin C.
  2. High-quality dosage: A dosage of at least 500 mg per capsule or tablet is recommended.
  3. Compatibility: Preparations should be free of additives such as colorants or fillers.

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Conclusion

Vitamin C is much more than a simple dietary supplement. It is a central component of your health and plays a key role in functional medicine. You can optimally support your body with the right diet and, if necessary, with high-quality supplements.

Invest in your health – because it is your most valuable asset!