Vitamin C is often considered a simple nutrient for boosting the immune system or countering temporary fatigue. But did you know it plays a crucial role in many aspects of your health? In this blog post, we will explore the many facets of vitamin C, its benefits for the body, and how to meet your daily needs.

The benefits of Vitamin C for the human body

• Immune system: Vitamin C is a powerful shield against infections. It stimulates the production of white blood cells, strengthens natural defenses, and fights free radicals, which are responsible for cellular aging.
• Collagen and skin health: Vitamin C is an essential element for the production of collagen, a protein that gives skin its strength and elasticity. It promotes wound healing and delays the appearance of fine lines and wrinkles.
• Powerful antioxidant: Vitamin C fights free radicals—those unstable molecules that damage cells and contribute to the development of chronic diseases. It thus protects the heart, eyes, and brain, as well as our entire body, from oxidative damage.
• Iron absorption: Vitamin C facilitates the absorption of iron, an essential nutrient for transporting oxygen throughout the body.
• Energy production: Vitamin C is involved in energy metabolism and helps reduce fatigue. It is also a valuable ally for athletes by optimizing muscle recovery.

Vitamin C, deficiencies, and symptoms.

Vitamin C deficiency is rare in developed countries, but it can manifest through various symptoms:

• Chronic fatigue
• Muscle weakness
• Bleeding gums
• Poor wound healing
• Dry and fragile skin
• Decreased immunity, etc.

The specific pathology caused by a lack of vitamin C is called scurvy.

What are the dietary sources of Vitamin C?

Vitamin C is naturally present in many foods; you can find foods rich in it in every season.

• Fruits: Citrus fruits (lemon, orange, grapefruit), kiwi, strawberries, blackcurrants
• Vegetables: Broccoli, red bell pepper, cauliflower, spinach, parsley
• Exotic fruits: Acerola, guava, mango
• Others: Potatoes, tomatoes, sweet potato

The secret: a rich, varied, and diverse diet with high-quality vegetables ensures a good intake of vitamin C.

When should you take Vitamin C supplements?

Vitamin C supplementation can be considered in cases of proven deficiency or increased needs (stress, intense sports, pregnancy, etc.). Very often, supplementation is useful during periods of temporary fatigue, but also as a cofactor—for example, when taking iron, undergoing a detox, or in symbiosis with collagen intake for better absorption efficiency.

It is important to choose a form of vitamin C that is assimilable by the body and to follow the indicated dosages.

Before discussing the different forms of vitamin C, it should be noted that our body is capable of assimilating 200 mg/hour of vitamin C, hence the importance of the form of assimilation.

The different forms of vitamin C in food supplements.

To make our choice, we will take into account 3 criteria:
- assimilation
- origin
- dosage

Let’s now look at the different forms that our body's superhero can take.

Ascorbic acid, L-ascorbic acid to be exact:

• The most common form of vitamin C in food supplements
• Well absorbed by the body, but with an absorption limit of 500 mg/day
• Inexpensive; it’s the basic option
• Extracted from fruits or obtained via fermentation of sugar and bacteria

                                Ascorbic Vitamin C

Calcium ascorbate:

• A form of vitamin C that is less acidic than ascorbic acid
• Can be useful for people suffering from digestive issues
• More expensive than ascorbic acid
• Obtained via fermentation of sugar and bacteria

Sodium ascorbate:

• Another form of vitamin C that is less acidic
• Suitable for people suffering from high blood pressure
• More expensive than ascorbic acid
• Obtained via fermentation of sugar and bacteria

Ester-C:

• Patented form of vitamin C
• Improved absorption for the body due to its chemical composition

Non-acidic form (ascorbates) and a metabolite of L-ascorbic acid (threonate) associated with an alkalizing mineral (calcium, magnesium, etc.).

• More expensive than other forms of vitamin C but ideal as a supplement.
• Extracted from fruits or obtained via fermentation of sugar and bacteria

                                     Ester Vitamin C

Liposomal vitamin C:

• Liposomal vitamin C is encapsulated in liposomes (fats) for better absorption.
• Does not oxidize as easily and is better tolerated by sensitive intestines.
• The most expensive form of vitamin C because it requires an extra manufacturing step.

• Extracted from fruits or obtained via fermentation of sugar and bacteria

                            Liposomal Vitamin C 

Some other raw sources in bulk:

• Acerola: Be careful, however, when you see "acerola 1000" (for example), it does not mean 1000mg of vitamin C, but 1000mg of Acerola.

The dosage will then be 400 mg of Vitamin C. A mistake often seen in shops.

• Rose hip, the first berry to be used for its richness in vitamin C, has now fallen into disuse.
• Camu-camu: good, but comes from far away (eat broccoli!).
• Sea buckthorn: highly concentrated in Vitamin C, traditionally used in France because it is easy to preserve and was processed at the end of summer to be enjoyed during the winter. It can easily be incorporated into a smoothie or drink.

Tips for choosing a vitamin C food supplement

• Choose a form of vitamin C that is well absorbed by the body, such as Ester C forms and sustained-release vitamins.
• Avoid supplements with too many binders.
• Estimate your needs; there is no point in taking too much vitamin C if your meals are balanced and fatigue is minimal.
• Use a recognized brand.
• Consider the galenic forms that suit you best; if you have trouble swallowing capsules, there are many other forms available.
• Do not hesitate to contact us for advice.

Vitamin C is an essential nutrient for well-being and general health. By consuming foods rich in vitamin C and adopting appropriate supplementation, you optimize your natural defenses, boost your energy, and preserve your vitality. Don't wait any longer to make vitamin C your daily health ally!

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