Vitamin C

How is your next challenge going? Do you remember about supporting your immunity? Today I have prepared a few words for you about vitamin C, which is often talked about in the autumn and winter. Vitamin C, i.e. ascorbic acid, is a water-soluble vitamin that must be supplied to your body from the outside, because it is not able to produce it on its own. In the human body, it is used in many metabolic processes, and therefore its adequate supply is of great importance for the overall functioning of all organs and the maintenance of health.

Many of you associate vitamin C with immunity-supporting properties, but the range of its pro-health effects is much wider! It has been used, inter alia, in in: cosmetology, supporting the treatment of periodontitis, cardiovascular diseases, cancer, inflammation of joints and bones, as well as skin problems and anemia.

The need for vitamin C

According to the Nutrition Standards for the Polish population, the daily requirement for vitamin C is:

  • for children: 40-50 mg / day;
  • for women: 75 mg / day;
  • for men: 90 mg / day.

We also know that the demand for the described vitamin increases, among others in people with hypertension, pregnant and lactating women, diabetics, smokers, alcoholics, as well as in people who use certain medications and are under the influence of chronic stress, and engage in heavy, prolonged physical exertion.

Where can we find her then?

Very good sources of this nutrient are:

  • rosehips,
  • black currant,
  • pepper,
  • parsley,
  • acerola,
  • brukselka,
  • kalarepa,
  • broccoli,
  • strawberries,
  • kiwi,
  • lemon,
  • orange,
  • cabbage,
  • cauliflower,
  • spinach.

As you can see, fruits and vegetables are the best sources of vitamin C, but we must pay attention to it losses in the preparation of meals. Significant loss occurs during cooking, baking, and through the contact of the vitamin with oxygen. Losses can be as high as 75%. Therefore, it is recommended, whenever possible, to eat rich sources of Vitamin C in raw form and to prepare meals immediately prior to consumption.

Properties and application

Support for immunity

We now know that taking increased doses of ascorbic acid during infections and immunosuppression has no significant effect on improving health. At the same time, we know that Systematic intake of an appropriate dose of vitamin C, both with food and in the form of a supplement, reduces the risk of colds and a decrease in immunity, especially in physically active people and in sports.

Supporting iron absorption

Adequate supply of vitamin C is also recommended for people struggling with chronic anemia, because this vitamin supports iron absorption in the digestive tract. Therefore, always add lemon juice to your spinach salad 🙂

Supporting collagen synthesis

Adequate supply of vitamin C prevents the occurrence of bleeding gums and maintains the proper condition of the skin. This vitamin is important a factor involved in the synthesis of collagenwhich is a component of, among others, leather.

Historically known vitamin C deficiencies lead to the onset of scurvy (now very rarely diagnosed). This disease is characterized by a lack of collagen in the gums, which may result in the loss of teeth. It is associated primarily with persons practicing the profession of a seafarer.

Antioxidant properties

It will not surprise you that vitamin C is very well known antioxidant (you can read more about them HERE), used both in cosmetology and dietetics as an anti-aging agent. Ascorbic acid incl. protects the skin against the negative effects of solar radiation.

Supporting the immune system

More and more studies are conducted on the influence of vitamin C supply in people suffering from cancer. This vitamin supports the functioning of the immune system. The course of treatment and the level of chances of a cure largely depend on his condition. It cannot be said that vitamin C is a medicine in this case, but it cannot be concealed that it supports the treatment process and the health of patients.

Is an excess of vitamin C in the body possible?

All water-soluble vitamins are automatically eliminated from the body with urine. Therefore, symptoms of its excess are usually not observed. However, very high doses, above 2000 mg / day, can cause side effects, which include:

  • vomiting and nausea
  • diarrhea
  • various types of stomach ailments,
  • hives.


The broadly understood positive effect on the human body shows how important it is to properly protect the body’s cells with vitamin C. A healthy, varied, balanced diet supported by ascorbic acid supplementation will allow you to enjoy health, good immunity, youthful appearance and prevent possible injuries that could occur. appear while playing sports. You will find vitamin C-COMPLEX from Levann HERE 🙂


  1. Dobosz A. Vitamin C. Facts and myths. The world of the pharmaceutical industry. 2016, 1: 76-81.
  2. Janda K, Kasprzak M, Wolska J. Vitamin C – structure, properties, functions and occurrence. Pom J Life Sci. 2015, 61, 4: 419-425.
  3. Kilian-Pięta E. Vitamin C as an essential ingredient for human skin and factors determining its absorption. Aesthetic cosmetology. 2019, 1, 8: 25-30.

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Vitamin C