When is vitamin C needed more (18)?

Oxidants are formed in the body during every metabolic activity and accelerate the aging process. Some lifestyle habits exacerbate diseases:

• Smokers add oxidative stress to their bodies and consume more vitamin C. In fact, women smokers need 135 mg and 155 mg of vitamin C per day, which is 40% more than the average. The same is true for alcohol drinkers.
• Inflammationincreases antioxidantproduction. Many chronic inflammations such as arthritis, arteriosclerosis and allergies increase the need for antioxidants. In arthritis patients, measured oxidative stress in the blood can be reduced with vitamin C (2).
• It is fat deposits that cause oxidative stress in obese people. Adipose tissue exerts effects on metabolism very similar to inflammation
• A good source of vitamin C is also beneficial for diabetics: sugar levels are easier to control.
• Older people with limited physical abilities have a poor diet or a malfunctioning digestive system that cannot function properly. Vitamin deficiencies are often the result of malnutrition and digestive diseases.

Vitamin C and Nerves: You can’t do without it!

The brain is particularly greedy for vitamin C. The highest levels of vitamin C are found there, although the need is not fully met. This is due to the high membrane density and the sensitivity of lipids to oxidants. Vitamin C is also needed for the production of various messenger substances. Research has shown that Vitamin C has a direct effect on nerve cells. According to the results, it helps to slow down the overactivity of nerve cells (GABA receptors). Vitamin C supports the treatment of epilepsy and headaches. In addition, vitamin C deficiency should be avoided in Alzheimer’s disease (6, 8).

The Athlete’s Vitamin

Excessive exercise also disrupts the antioxidant/oxidant balance and often triggers inflammatory processes. Athletes take vitamin C not only to optimally support muscle development and endurance performance, but also to reduce stress caused by overuse and support regeneration. Muscle transformation occurs differently with high amounts of vitamin C and E. This inhibits the construction of power plants. In addition, the body neglects to build its own defenses against oxidants (500 mg/day). As a result, the vitamin C requirement of those involved in extreme sports is twice as high as in humans (19).

Vitamin C for Blood Vessels

Vascular diseases cause atherosclerosis. If the body does not respond adequately to pressure fluctuations in the heartbeat, the pressure in the system increases. High blood pressure also damages the walls. Inflammatory activity and oxidative stress develop in the vessel walls. Vitamin C can increase the elasticity of blood vessels and also lower blood pressure. In severe circulatory disorders (heart attack, stroke, thrombosis) vitamin C may limit the area of damage (20).

Vitamin C and the Immune System

It has long been known how important vitamin C is for the immune system. We know that vitamin C strengthens the immune system and protects against colds and flu in winter (2). In fact, many immune cells generate oxidative stress and need special protection. Immune cells therefore accumulate a lot of vitamin C. The needs of immune cells are met with 200 mg of vitamin C per day.

Marathon runners, extreme athletes, skiers, soldiers, and people who experience heavy physical stress in the cold should definitely benefit from vitamin C supplements.

Severe vitamin C deficiency is associated with weakening of the immune system(9, 10).

Vitamin C and Inflammation

In sepsis, the body damages itself with an out-of-control immune response. The same happens with chronic wounds / gastritis, after which oxidative stress prevents healing. Vitamin C is known to reduce cartilage damage, which also applies to arthritis.

Protection Against Cancer with Vitamin C

Oxidative stress causes cell damage, including genetic damage. This also increases the likelihood of cancer. People with high levels of ascorbic acid in the blood have a lower risk of cancer. Epidemiological research observing eating habits has further strengthened this assumption. When the dietary behavior of individuals is examined, links between vitamin C intake and cancer prevention can be shown (1, 21).

The intake and dosage of supplements should always be coordinated with the treating oncologist and cancer therapy.

Eyes and Vitamin C

Studies on dietary habits rich in vitamin C for the eye are positive. Keeping the Vitamin C level at the required values, especially before eye disease occurs, will give the expected effect.

Vitamin C: Does it increase fertility?

Reactive oxygen forms play an important role in various processes related to fertilization. Oxidative stress has been shown to damage sperm. Male semen also contains many antioxidants.

In some men (with reduced fertility), not only are there lower levels of vitamin C in semen, but there are also signs of severe oxidative stress. This is especially true for smokers (as are vitamins C and E). Treatment with antioxidants may be the first treatment option to increase sperm viability and improve sperm quality. Improvement in hormone levels has also been measured in infertile women with vitamin C treatment. Vitamin C is needed for the production of sex hormones in men and women (22,23).

Vitamin C Against Cystitis

When cystitis develops, the body absorbs larger amounts of vitamin C), but tries to get rid of it immediately through urine. This condition can be used therapeutically as it acidifies the urine. An acidic environment is harmful for bladder microbes.

Vitamin C Dosage

About 10 mg/day of vitamin C is sufficient to prevent scurvy. The German Nutrition Society recommends a daily intake of 75-100 mg. From a pharmacological point of view, 200 mg/day is sufficient to “saturate” white blood cells. This means that their maximum absorption capacity is reached. At the same time, there is no risk of kidney stones as vitamin C excretion through urine is low (18).

High Dose Vitamin C Treatment

Research shows that the body can absorb more vitamin C. Higher values are required to saturate the blood plasma (200-400 mg). Muscle tissue is saturated in 7 days with a dose of 1 x 500 mg per day. Vitamin C is non-toxic and amounts as high as 3 g/day are tolerated for a short time.

Plants Rich in Vitamin C

The general consensus is that lemons (50 mg/100 g juice) and tropical fruits contain large amounts of vitamin C. Currants (180 mg), strawberries (60 mg per 100 g of food) and wild plums are rich sources. Cabbage contains 50 mg, spinach 70 mg, green cabbage 110 mg, red pepper 80 mg and chives 60 mg of vitamin C. A lemon contains significantly more vitamin C than an apple (12 mg) or banana (11 mg), but you consume significantly more of these foods. Apart from that, there are some plants with record-breaking values: bush plum (more than 2300 mg), camu camu (2000 mg) or acerola (more than 1300 mg per 100 g). In addition, native rose hips (1300 mg) and sea buckthorn (800 mg) reach significant vitamin C content when harvested (24).

Vitamin C is not stable; for example, vitamin C is destroyed in dried fruit production. In processes that require heat, vitamin loss cannot be avoided. What many people don’t know: There is no standardized value for vitamin C even in fresh fruit, because the values drop continuously from the time of harvest. However, this should not be a reason to stop eating fruit and vegetables. Vitamin C plays an important role in our lives.