Vitamin C (ascorbic acid) is probably the best-known supplement in the world — and also one of the most misunderstood. Its reputation has been built almost exclusively around colds, but its role in the body goes far beyond that.
What vitamin C does
Vitamin C is a water-soluble antioxidant and essential cofactor in multiple processes:
- Collagen synthesis: essential for the formation of collagen — the structural protein of the skin, bones, tendons and blood vessels
- Immune system: stimulates the production and function of white blood cells. Reduces the duration (not the incidence) of the common cold in people under physical stress
- Neurotransmitter synthesis: cofactor in the production of dopamine and noradrenaline
- Iron absorption: vitamin C taken alongside non-haem iron sources (plant-based) significantly increases its absorption
- Reduction of oxidative stress: neutralises free radicals in body fluids
Vitamin C and stress
The adrenal glands have one of the highest concentrations of vitamin C in the body. In stressful situations, these glands release cortisol and consume vitamin C at a high rate. Studies in populations under high stress show that supplementation reduces markers of oxidative stress and improves recovery.
Vitamin C and collagen
Without vitamin C there is no functional collagen synthesis. This has direct implications for skin health (elasticity, wound healing), joints and the resilience of blood vessels. Scurvy — the disease caused by severe vitamin C deficiency — is essentially a collagen disease.
Forms of vitamin C: differences
Standard ascorbic acid is the cheapest and most effective form for most purposes. Calcium ascorbate and sodium ascorbate are buffered forms that do not irritate the stomach. Liposomal vitamin C has better absorption at high doses. For typical doses (200–500 mg), the difference is minimal.
How to take vitamin C
The reference intake is 80 mg/day. For antioxidant effects and immune system support, 200–500 mg/day is a well-supported range. Above 1000 mg, intestinal absorption becomes saturated and the excess is excreted in urine.
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