VITAMIN C (ascorbic acid)

The term Vitamin C or Ascorbic Acid refers to a small and simple molecule soluble in water:

It is synthesized by almost all living things, however there are exceptions including humans, who therefore must obtain it through their diet.

Let's discover together the roles, benefits, uses, and consequences of a deficiency of this essential nutrient for our body.

THE ROLE OF VITAMIN C

Today, a lot is known about this precious vitamin – one of the best known:

Research has shown that it is a powerful antioxidant and protects the body's cells from damage by free radicals. It also facilitates the absorption of iron , strengthens the immune system , stimulates collagen synthesis , promotes cholesterol metabolism , has antihemorrhagic and healing properties , intervenes in most of the body's metabolic reactions , improves the absorption of minerals and accelerates the elimination of metals .

It is also a general tonic for the body and the immune system.

But let's now take a closer look at the properties of this precious vitamin that we must never let our bodies lack.

WHEN WAS VITAMIN C DISCOVERED AND WHAT DOES A DEFICIENCY LEAD TO?

The discovery of vitamin C dates back to the 18th century, when Scottish physician James Lind noted that British sailors who drank citrus juice during long sea voyages were less susceptible to scurvy . This disease, caused by vitamin C deficiency, was widespread among sailors of the time due to the lack of fresh food during ocean crossings.

The disease was preceded by fatigue , irritability , vague muscle and joint pain , bleeding gums, gingivitis, and loose teeth. Initially, it was thought that this scourge was caused by food or the cold. But then it was observed that simply drinking lemon allowed one to escape the disease. Thus, an 18th-century decree required sailors to drink fresh lemon juice.

Subsequently, in 1932, the Nobel Prize in Chemistry was awarded to Albert Szent-Györgyi for the discovery of ascorbic acid, the synthetic form of vitamin C. This led to a greater understanding of the benefits of vitamin C for human health and its inclusion in the diets of many people around the world.

Thanks to these historic discoveries , we now know how important it is to consume adequate amounts of vitamin C to maintain good health and prevent nutritional deficiencies.

Vitamin C deficiency is usually due to poor dietary intake, however there are some additional risk factors that can influence it, for example:

1. the smoke
2. advanced age
3. diabetes
4. hypertension
5. obesity
6. excessive physical activity
7. genetic predisposition.

WHAT ARE THE BENEFITS OF TAKING VITAMIN C FOR OUR BODY?

Reducing the risk of heart disease

Vitamin C helps prevent cardiovascular diseases by participating in the process of eliminating excess cholesterol, which tends to clog the arteries.

In most people, fatty plaque appears on surfaces where the endothelium has been damaged.

There are studies that have shown that the administration of high quantities of vitamin C (1000mg per day) can restore damaged endothelium to normal.

Improves the functioning of the immune system

Always used as a cure-all against all winter illnesses, it is undoubtedly the most useful vitamin in these conditions: it prevents flu and colds and reduces the intensity of the symptoms and the duration of the illness .

Thanks to its antioxidant activity , vitamin C is an immunostimulant that increases the defense action of immune cells. Its intake increases antibodies, strengthening the body's defenses against infections. It is believed to strengthen the action of white blood cells, which are responsible for defending us from these attacks by producing antibodies. Immune cells contain a hundred times more vitamin C than blood, and if this level is reduced, defense function also diminishes. By stimulating the activity of leukocytes and the production of antibodies, vitamin C affects the immune system.

While vitamin C can't be said to cure or completely prevent colds, it does help keep our natural defenses strong. Those who regularly consume good doses of vitamin C get sick less often and recover faster: this benefit is linked precisely to its ability to improve the immune response. When you have a cold, vitamin C stores are depleted more quickly, because this substance is present in white blood cells, which are produced in abundance during colds. To replenish it , it's helpful to take higher doses of the vitamin , about 1.5 grams per day.

Its protective action has no certain explanation: it is likely that ascorbic acid stimulates the production of interferon, a natural substance that strengthens the body's natural defenses against external aggression.

Improves iron absorption

Ascorbic acid, or vitamin C, accelerates iron absorption and also helps convert ferrous Fe3+, a form of iron that is insoluble in the body, into Fe2+ for easier absorption. Therefore, regular vitamin C intake is highly recommended for vegans.

Vitamin C protects against cataracts

Although this disease is multifactorial, the presence of sufficient amounts of vitamin C is essential for preventing oxidative damage to the lens . Vitamin C concentrations in the lens, in fact, decrease significantly with the severity of the cataract, so much so that vitamin C deficiency appears to be a valid indicator of the disease's progression.

Prevents gout attacks

Vitamin C significantly lowers blood uric acid levels, helping prevent gout attacks. In a large study of 46,000 men over a 20-year period, those who took vitamin C reduced their risk of gout by 44%.

THE CORRELATION BETWEEN VITAMIN C AND SKIN HEALTH

First of all, we need to analyze what the possible causes of free radicals are.

Free radicals are naturally created in our bodies, but there are factors that can accelerate and worsen the situation:

1. Smog and pollution
2. Smoking and alcohol
3. Sun exposure
4. Stress

Protecting our skin from the action of free radicals is very important to slow down skin aging , delay the appearance of new wrinkles and reduce those that have already formed .

For the reasons above, proper vitamin C supplementation helps keep the body and skin healthy by stimulating collagen synthesis and protecting the skin from sun damage.

Some of the functions of vitamin C for your skin are:

 Anti-aging action

1. stimulation of natural collagen synthesis, with firming and redensifying effects;
2. protecting the skin from chronoaging by blocking the enzymes that degrade collagen;
3. Its antioxidant function provides anti-radical protection: it neutralizes the effects of free radicals, slowing down the processes associated with physiological aging and photoaging. Here, vitamin C plays an important pro-aging role, preventing the onset of wrinkles and skin blemishes. Its regular use really makes a difference!

Brightening and illuminating action

1. inhibits melanogenesis;
2. reduces skin blemishes (age spots and sun spots);
3. evens out skin tone ;
4. brightens the complexion;
5. reduces post-inflammatory hyperpigmentation .

Protective action

1. it keeps collagen active, a protein necessary for the formation of connective tissue, supporting the repair of damaged tissue;
2. protects the microcirculation ;
3. promotes the immune system ;
4. It has a preventive action against photoaging : it protects the skin from oxidative stress and damage caused by UV radiation by controlling the inflammatory response of the epidermis and repairing tissues damaged by sun exposure.
5. It has antimicrobial and anti-inflammatory effects.

WHAT ARE THE MAIN SOURCES OF VITAMIN C?

Vitamin C cannot be produced in the human body but can be obtained through foods such as:

It is important to underline that vitamin C is thermolabile and therefore degrades during cooking. Furthermore, it is inherently unstable and its levels decrease over time if the food is stored for a long time.

This should be taken into consideration and should lead to consuming fresh fruit and vegetables throughout the day, and storing them as little as possible.

WHAT ARE THE RECOMMENDED DOSAGES OF VITAMIN C?

According to leading world experts, daily allowances for vitamin C vary by age and come from all sources, including foods, supplements, and juices.

The above dosage should be considered a total daily dose. This means that the above-mentioned mg are taken into account, including those consumed through food and supplements.

As for supplements, they can be taken 1 to 3 times a day depending on the quantities of ascorbic acid they contain.

We recommend taking supplements containing Vitamin CA 1000mg per tablet. We recommend purchasing 1000mg supplements whose tablets can be split into two to ensure greater nutrient absorption between the morning dose of 500mg and the evening dose of 500mg.