What is Vitamin C?
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that the body cannot produce itself.
This means that we need to get it through our diet – or as a supplement if our needs are not met. Vitamin C is found especially in fruits and vegetables such as oranges, peppers, broccoli and strawberries.
An important antioxidant
Vitamin C functions as an antioxidant, which means that it protects the body's cells from damage from free radicals. It can help prevent disease and promote healthy aging.
The immune system gets a boost
You have probably heard that vitamin C strengthens the immune system - and there is actually something to it.
Vitamin C helps support both the innate and acquired immune systems. It helps the white blood cells to function effectively and fight infections. Many people choose to take extra vitamin C when they have a cold or the flu, because it can slightly shorten the course of the illness.
Vitamin C and wound healing
Vitamin C also plays an important role in the formation of collagen – a protein that is necessary for skin, tendons, blood vessels and bones.
Therefore, vitamin C is important when the body needs to heal after wounds or surgery. If you have too little vitamin C, wound healing may take longer, and the skin may become more vulnerable.
Better iron absorption
Did you know that vitamin C improves the body's absorption of dietary iron?
Especially the iron found in plants (non-heme iron) is difficult to absorb, but vitamin C makes it easier. This means that if you eat a lot of plant-based foods, a glass of orange juice with your meal can make a big difference.
Prevention of deficiency symptoms
Vitamin C deficiency can lead to fatigue, weakened immune system, and in rare cases scurvy – a serious deficiency condition.
At Doctors in Denmark, we especially see patients with mild deficiency symptoms such as fatigue and frequent infections. These symptoms can often be improved with dietary changes or supplements, if necessary.
How much vitamin C do you need?
The official recommendations for adults are approximately 75 mg daily.
Most people get their needs met through a varied diet, but with stress, smoking or illness, the need may be higher. It is always a good idea to talk to a doctor if you are unsure about your needs.
Can you get too much of something?
Vitamin C is water-soluble, so the body excretes the excess in the urine. However, large doses – for example, over 1000 mg daily – can cause side effects such as stomach problems and diarrhea.
If you take supplements, follow the recommendations, and talk to your doctor if you experience side effects or uncertainty.
Signs of vitamin C deficiency
Serious deficiency is rare in Denmark, but some people may have a low level without knowing it. Symptoms may include fatigue, weakened immune system, slow wound healing, and dry skin.
Long-term deficiency can lead to scurvy - a condition where the body cannot produce enough collagen. This is manifested by bleeding gums and weakness in muscles and bones.
When should you see a doctor?
If you experience prolonged fatigue, frequent infections, or poor wound healing, it may be a sign of vitamin C deficiency.
At Doctors in Denmark, we can help you find the cause. We can take blood samples, assess your diet, and recommend supplements if necessary. You decide when it suits you to come by.