Vitamin C – an essential nutrient for health and well-being

Vitamin C (ascorbic acid) is one of the most important vitamins for the human body. It promotes cell protection, strengthens the immune system and supports collagen formation. Since our body cannot produce vitamin C itself, an external supply via food or dietary supplements is essential. Below, you will learn what makes vitamin C special, why supplementation can be beneficial for many people, and how you can best meet your needs.

1. What is vitamin C?
Vitamin C belongs to the group of water-soluble vitamins. This means that it cannot be stored in large quantities in the body, but must be continuously supplied through food. Our body uses vitamin C for many important metabolic processes, from immune defence to wound healing.

2. Functions of vitamin C in the body

1. Antioxidant effect
Vitamin C intercepts free radicals (reactive oxygen molecules) that are produced by metabolic processes, environmental influences or UV radiation, among other things, and can damage body cells. A good vitamin C level reduces oxidative stress and thus serves to protect cells.
2. Support for the immune system
An adequate supply of vitamin C promotes the function of various immune cells (e.g. lymphocytes) and supports the production of interferons, which are important for virus defence. Studies suggest that a good vitamin C status can alleviate cold symptoms and shorten their duration.
3. Collagen formation
Vitamin C plays a key role in collagen synthesis by enabling the hydroxylation of certain amino acids (proline, lysine). Collagen is a structural protein found in the skin, blood vessels, bones and connective tissue, among other places. Vitamin C thus contributes to healthy skin, strong joints and stable blood vessels.
4. Promotes iron absorption
Vitamin C increases the bioavailability of plant-based (non-haem) iron by converting it into a form that is more easily absorbed by the body. It thus makes an important contribution to the prevention of iron deficiency.

3. Recommended daily intake
The German Nutrition Society (DGE) recommends the following daily amounts for adults:

• • Men: 110 mg
  • Women: 95 mg
    
    Special cases:
  • Pregnant and breastfeeding women have a slightly higher requirement.
  • Smokers should consume approximately 35 mg more per day, as nicotine lowers vitamin C levels.

Vitamin C is water-soluble and any excess is excreted in the urine. However, very high intakes (several grams per day, for example) can cause gastrointestinal complaints.

4. Natural sources of vitamin C

• • Citrus fruits (e.g. oranges, grapefruit, lemons)
  • Berries (especially blackcurrants, strawberries, rosehips)
  • Peppers (especially red peppers)
  • Cabbage vegetables (broccoli, Brussels sprouts, kale)
  • Leafy vegetables (spinach)
  • Potatoes (especially gently cooked)

As vitamin C is sensitive to heat, light and oxygen, you should ensure that it is prepared as fresh and gently as possible – for example, by steaming it briefly or eating it raw (e.g. in a salad).

5. Deficiency symptoms
A significant vitamin C deficiency leads to scurvy, a disease that manifests itself in symptoms such as bleeding gums, poor wound healing and muscle weakness. Milder forms of deficiency often manifest themselves in fatigue, increased susceptibility to infection and irritability. Although severe deficiency is rare in industrialised countries, even a slight undersupply over a long period of time can affect health.

6. Vitamin C supplements: useful or not? Why supplementation can be beneficial
Many people assume that an adequate intake of vitamin C can only be ensured through a balanced diet. While this is true for some of the population, there are a number of factors that make supplementation advisable:

• • increased requirements due to stress, intense physical exertion (e.g. competitive sports), smoking, alcohol consumption or during pregnancy and breastfeeding
  • restricted diet (e.g. intolerances, certain diets or lack of interest in fresh fruit and vegetables)
  • chronic illnesses or risks of infection, where a good supply of vitamin C is particularly important

Especially in cases of increased stress or risk of infection, a vitamin C supplement can help to meet requirements and prevent deficiencies.
Product example: plantoCAPS VITAMIN C 400 | PLUS
One specifically formulated product is plantoCAPS VITAMIN C 400 | PLUS. The capsules contain various ascorbate compounds and rosehip extract:

• • Calcium L-ascorbate
  • Magnesium L-ascorbate
  • Sodium L-ascorbate
  • Potassium L-ascorbate
  • Rosehip extract (Rosa canina)

This combination offers several advantages:

• • Buffered forms of vitamin C (e.g. calcium L-ascorbate) are often easier on the stomach than pure ascorbic acid.
  • Minerals such as calcium, magnesium, sodium and potassium supplement the supply and can have a positive effect on the acid-base balance.
  • Rosehip extract provides additional secondary plant substances that also have an antioxidant effect and can support the body's own defence system.

In many cases, taking such a supplement can be a good addition to the diet to ensure vitamin C requirements are met – especially if fresh foods are not available in sufficient quantities or if individual requirements are increased for other reasons.

7. Tips for optimal preparation and storage

1. Prefer fresh
Buy fresh fruit and vegetables and consume them quickly. Vitamin C is rapidly broken down during prolonged storage and exposure to light.
2. Gentle cooking
Steaming, blanching and braising are more vitamin-friendly methods than long cooking in plenty of water. Cooking food whole (e.g. potatoes with their skins on) also preserves more vitamins.
3. Use raw foods
The vitamin contentis largely retained in salads or smoothies. If you like, you can also grow sprouts, which also contain valuable nutrients.
4. Store in a cool, dark place
Light, heat and air accelerate vitamin degradation. Vegetable compartments in the refrigerator or cool storage rooms are therefore best suited for storage.

8. Vitamin C in different stages of life

1. Pregnancy and breastfeeding
During pregnancy and breastfeeding, the need for vitamin C increases in order to optimally supply both the mother's and the child's bodies. If you are unsure about your intake, it is advisable to consult your doctor.
2. Childhood and adolescence
Growing bodies need vitamins for development, the immune system and energy. A vitamin-rich diet should be established early on to prevent deficiencies and reinforce healthy habits.
3. Old age
In old age, some metabolic processes slow down and susceptibility to infection may increase. In addition, older people often have a reduced appetite. Adequate vitamin C intake – through supplements if necessary – can help to support vitality and health.

9. Frequently asked questions (FAQ)

1. Is it possible to take too much vitamin C?
Excess vitamin C is excreted in the urine. However, very high doses (several grams per day) can cause gastrointestinal complaints such as diarrhoea or nausea. Long-term megadoses should be discussed with a doctor.
2. Why supplement vitamin C when it is found in many foods?
Not everyone has access to fresh fruit and vegetables at all times or the opportunity to cook a balanced diet every day. In addition, individual circumstances (stress, illness, smoking) can increase the need for vitamin C. Supplements are a simple and convenient way to ensure an adequate supply.
3. Can vitamin C supplements prevent colds?
Vitamin C can help support the immune system. Studies show that a good supply can alleviate the severity and duration of colds. However, complete protection is not guaranteed, as other factors such as sufficient sleep, regular exercise and a generally balanced diet are also essential.
4. How quickly does vitamin C work?
Mild deficiency symptoms such as fatigue can improve after just a few days of increased intake. A consistent supply leads to a more stable immune system and improved wound healing in the long term.

10. Outlook: Vitamin C and the future of nutrition
In times when many people are exposed to high levels of stress and do not follow optimal nutritional practices, the topic of nutritional supplements is becoming increasingly important. Innovatively formulated preparations (such as plantoCAPS VITAMIN C 400 | PLUS) go beyond pure vitamin intake and offer more complex nutrient profiles. In the future, such tailor-made product solutions are expected to become even more important, especially for population groups with high nutrient requirements or limited dietary options.

Conclusion
Vitamin C is essential for numerous processes in the body and should – whenever possible – be obtained through a varied, fresh diet, but it is not always possible to ensure an optimal supply through diet alone. Supplementation is therefore a practical and often sensible solution to ensure that sufficient vitamin C is available.
Vitamin C supplements such as plantoCAPS VITAMIN C 400 | PLUS can provide valuable support, especially in cases of increased demand, restricted diets or special life situations. They combine several buffered forms of ascorbate and rosehip extract, ensuring good tolerability and a synergistic effect.
Nevertheless, no supplement can replace a balanced diet and a healthy lifestyle. However, those who also rely on dietary supplements contribute to a more comprehensive nutrient supply and can thus improve their vitality and immune defence in the long term.

Sources and further reading

• German Nutrition Society (DGE):
  Reference values for nutrient intake
• EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA), 2013:
  Scientific Opinion on Dietary Reference Values for Vitamin C
• Institute of Medicine (US) Panel on Dietary Antioxidants and Related Compounds. (2000).
  Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. National Academies Press.