Vitamin C – a pillar of the immune system and a versatile wellness vitamin

Vitamin C, or ascorbic acid, is one of the most well-known and widely used vitamins. It is a water-soluble vitamin that the body cannot produce on its own, so obtaining it from food or supplements is essential. Vitamin C is especially known for strengthening the immune system, but in reality, its benefits extend much further to overall health and well-being.

Where can you get vitamin C?

Good sources of vitamin C include colorful fruits and vegetables, citrus fruits, and for example Acerola, which is one of the best sources of vitamin C. It also contains many other bioactive plant compounds and nutrients. Acerola can contain up to 30 times more vitamin C than an orange. This corresponds to about 15% of the cherry's weight.

Acerola cherry has an exceptionally high vitamin C content, and the vitamin is in a form that is particularly well absorbed. For this reason, acerola is a widely used ingredient in dietary supplements.

Another especially good source of vitamin C is sea buckthorn.

What is vitamin C and what are its benefits?

Vitamin C is an antioxidant that protects cells from oxidative stress, which means damage caused by free radicals produced in the body's metabolism. Harmful oxidation reactions in the body have been linked in studies to many chronic diseases. This connection between antioxidants and health is continuously being researched.

Vitamin C also participates in many important biochemical processes in the body:

1. Supporting the immune system: Vitamin C promotes the production and function of white blood cells, which are key in fighting infections. It also helps maintain mucous membranes, which act as an important barrier against pathogens.
2. Collagen production: Vitamin C is essential for collagen synthesis, which is an important protein for the structure and health of skin, bones, blood vessels, and connective tissues.
3. Iron absorption: Vitamin C enhances the absorption of plant-based iron from the intestines, which can help prevent iron deficiency anemia. It is often recommended to take vitamin C supplements together with iron-rich meals.
4. Antioxidant effects: Vitamin C acts as an antioxidant that neutralizes free radicals and helps reduce inflammation and signs of aging.

Symptoms of vitamin C deficiency

Vitamin C deficiency is often referred to as scurvy, which can manifest with symptoms ranging from very mild to severe depending on the case. Typical mild symptoms of vitamin C deficiency include fatigue and weakness, increased susceptibility to infections, easy bruising, and joint pain.

In severe vitamin C deficiency, problems with gums, changes in skin and bones, and slow wound healing are often reported. Studies have also reported mood changes and loss of appetite caused by vitamin C deficiency.

Using vitamin C with other supplements

Vitamin C is a safe and well-tolerated vitamin that can be used with many other vitamins and supplements. However, it should be noted that large single doses of vitamin C can cause stomach discomfort in some users. In such cases, taking vitamin C with food is especially important.

Vitamin C works synergistically with several nutrients, meaning that their combined use can increase health benefits. Here are some useful combinations:

1. Vitamin C and zinc
   • This is one of the most popular combinations during cold season. Both vitamin C and zinc support immune system function, and their combined use may help reduce the duration and severity of cold symptoms. Zinc and vitamin C also work together in cell renewal and skin health.
2. Vitamin C and iron
   • Vitamin C helps the body absorb plant-based iron more effectively. This combination is especially beneficial for vegetarians and vegans who get their iron mainly from plant sources. It is advisable to take vitamin C together with an iron supplement to enhance iron absorption.
3. Vitamin C and vitamin E
   • Vitamin C and vitamin E are both antioxidants but work differently in the body. Vitamin C is water-soluble, while vitamin E is fat-soluble. Together, these vitamins can provide more effective protection against cell damage caused by free radicals.
4. Vitamin C and vitamin D
   • While vitamin C supports the immune system, vitamin D helps regulate it and guide the immune response. Combining these two vitamins can be especially beneficial for maximizing immune defense, particularly during the colder months when vitamin D intake from sunlight is limited.
5. Vitamin C and collagen

• • Vitamin C supports the body's own collagen production. Vitamin C acts as a cofactor for enzymes, helping enzymes catalyze the reactions that form collagen.

Other recommended combinations for optimal benefits

1. Vitamin C, omega-3 fatty acids, and curcumin
• These nutrients form an effective trio that supports both the immune system and reduces inflammation in the body. Omega-3 fatty acids help regulate inflammatory responses, while vitamin C and curcumin (a powerful antioxidant from turmeric) help reduce cell damage and promote overall well-being.
2. Vitamin C and magnesium
• Magnesium is an important mineral involved in over 300 biochemical reactions in the body, including muscle and nervous system function. Vitamin C may improve magnesium absorption, which can help reduce stress and fatigue, especially during physical exertion.

When should you take vitamin C?

Although the body needs vitamin C year-round, people often start paying attention to its use in the fall. This is understandable, as the concrete benefits of vitamin C are especially noticed during cold season. If a vitamin C supplement is not part of your year-round routine, it is advisable to consider the needs of the whole family and prepare for the upcoming autumn season at the latest when summer holidays end.

Vitamin C is important for all ages, but its use is especially important for children, the elderly, those under more stress than usual, and adults with chronic illnesses. Choose the dosage and product that best suit your needs and habits. Vitamin C is available as liquid solutions, chewable or swallowable tablets and capsules, as well as powders. Prefer products that use vitamin C derived from natural sources and review the product's usage recommendations.