Vitamin C (L-ascorbic acid)

Vitamin C (L-ascorbic acid)

Sensitive vitamin

Vitamin C is a water-soluble vitamin that is only found in plant foods, e.g. citrus fruits, kiwi fruit, red chilli peppers, cabbage and blackcurrants. It reacts sensitively to heating and oxygen (oxidation). Transport, storage and processing of food can quickly result in the loss of large quantities of the vitamin. At the same time, we are now exposed to environmental stresses that lead to increased oxidative stress, which is why we need more vitamin C. It is therefore advisable to eat vegetables, fruit and berries freshly harvested and, where possible, raw in order to maximise their vitamin C content. In some cases or at certain times, a high-quality dietary supplement is recommended. Vitamin C is often also called ascorbic acid, L-ascorbic acid is the chemically active form of vitamin C. “Ascorbin” comes from the Latin and means “without scurvy”. In earlier times, scurvy was a dreaded disease among seafarers. It is nothing more than a severe vitamin C deficiency that developed because seafarers could only eat tinned food for months on end.

Vitamin C is essential – the daily dose is a matter of debate

Unlike humans, most mammals can produce vitamin C themselves in the liver. A 70 kg goat produces between 5000 and 13,000 mg of vitamin C per day in this way. However, the official recommendation for a human of the same weight is only 95-110 mg/day. It is therefore not surprising that many experts do not consider such a dose to be optimal, but only to prevent deficiency. Linus Carl Pauling, an American chemist, had already deduced from this that the vitamin C requirement would actually be much higher than officially stated. He himself took up to 18 g per day. Orthomolecular physicians are convinced that the official recommendation is far from sufficient. The German Society for Orthomolecular Medicine (DGOM) recommends a daily dose of 50 to 100 mg of vitamin C per kg of body weight from the age of 2. For a person weighing 70 kilograms, this corresponds to 3.5-7 grams of vitamin C per day.

Linus Pauling – founder of orthomolecular medicine
Linus Pauling, one of only five two-time Nobel Prize winners and famous chemist, was one of the most vocal advocates of high doses of vitamin C. In the 1970s, he propagated that large amounts of the vitamin – often several grams a day – could have numerous health benefits, particularly for the prevention and treatment of colds, cancer and cardiovascular disease. His work led to a veritable vitamin C boom and continues to influence the debate on orthomolecular medicine to this day. Pauling is regarded as one of the founders of orthomolecular medicine and is a key figure in the history of micronutrient research.

Functions

Vitamin C fulfils numerous important functions in the human body. Its main functions are:

Antioxidant effect

As a powerful antioxidant, it helps to protect cells from damage caused by free radicals. Free radicals can be caused by environmental factors such as UV radiation, pollution and smoking as well as chronic stress and play a role in ageing processes and the development of chronic diseases.

Promotes collagen formation / supports wound healing

The vitamin is crucial for the synthesis of collagen, a protein that is important for the structure and stability of skin, blood vessels, bones, tendons and ligaments. Thanks to its role in collagen formation and cell repair, it also promotes the healing of injuries and wounds.

Support for the immune system

It supports the immune system by improving the production and function of white blood cells (e.g. lymphocytes and phagocytes). It can help to strengthen the body’s defences against infections and shorten the duration of colds.

Support of the energy metabolism

It is an essential nutrient for energy metabolism. By supporting enzymatic processes, antioxidant functions and iron absorption, it makes a decisive contribution to energy production and release in the body.

Improvement of iron absorption

It promotes the absorption of non-haem iron from plant foods. This is important to prevent iron deficiency, especially in people who consume little or no meat.

Support for psychological function

Vitamin C supports mental function by promoting neurotransmitter production, protecting the brain from oxidative stress, supporting stress management and reducing fatigue. A sufficient vitamin C level is essential for mental well-being and cognitive performance.

Regulation of hormones and neurotransmitters / function of the nervous system

The vitamin is also involved in the synthesis of certain neurotransmitters such as noradrenaline and serotonin. These substances play an important role in the regulation of mood, attention and stress reactions. Neurotransmitters are also crucial for the transmission of signals in the nervous system. As an antioxidant, it also contributes to the normal functioning of the nervous system.

Protection against chronic diseases

The antioxidant effect can reduce the risk of chronic diseases such as cardiovascular diseases and certain types of cancer. It can also help to lower blood pressure and reduce LDL cholesterol levels.

Eye protection

Vitamin C helps to prevent eye diseases such as cataracts or age-related macular degeneration by protecting the lens from oxidative damage.

Vitamin C deficiency

A deficiency can cause a range of symptoms. The most common signs are:

Early symptoms:

• Tiredness and weakness
• Irritability, mood swings
• Unclear muscle pain or weakness

Advanced symptoms:

• Gum problems such as bleeding gums, swelling and pain
• Skin changes: Dry, rough and scaly skin, petechiae (pinpoint skin haemorrhages)
• Wound healing disorders
• Frequent nosebleeds
• Weakened immune system, frequent infections

Very severe symptoms:

• Severe anaemia due to iron absorption problems
• Psychological changes, depression
• Tooth loss
• Joint and bone pain due to haemorrhaging
• Scurvy (name of the clinical picture with the symptoms mentioned so far)

Indications for supplementation with vitamin C

• Increased requirement, e.g. during physical activity or chronic stress
• For the prevention and treatment of colds and flu-like infections
• To support the immune system
• Stimulation of collagen formation, e.g. during the menopause or in old age
• During pregnancy and breastfeeding
• To promote wound healing
• To promote the absorption of iron in the intestine in the case of iron deficiency
• Highly dosed as an infusion for serious illnesses such as cancer or as an additional treatment for chemotherapy or radiotherapy to reduce side effects

Suitable products

I recommend pellets that contain the vitamin in liposomal form, which is supplemented with natural vitamin C from acerola cherries. They contain around 250 mg total vitamin C per pellet.

The acerola cherry (Malpighia glabra) is one of the fruits richest in vitamin C and grows in South and Central America.

Liposomal technology utilises something ingenious from nature; liposomes serve as packaging or means of transport. A liposome consists of a shell of phospholipids. These are also found in the body and are the main building blocks of cell membranes. Thanks to this natural fatty envelope, the vitamin can be absorbed significantly better in the small intestine and also reaches the blood and cells much faster. In this way, vitamin C can also be taken without gastrointestinal problems or the risk of kidney stones.

According to the following study, the bioavailability of liposomal vitamin C is clearly higher than in powder form:
https://pmc.ncbi.nlm.nih.gov/articles/PMC4915787/

Dosage recommendation

Different dosages apply depending on the situation; the daily dose should always be distributed throughout the day.

Preventive dose: 500 mg to 2000 mg per day.

Therapeutic dose: For chronic illnesses or in stressful situations, doses of 3000 mg to 10,000 mg per day may be recommended.

Acute infections: For colds or other infections, short-term doses of up to
10 000 mg or more per day can be used in the short term.

Studies

Liposomal encapsulated vitamin C and the influence on bioavailability: https://pmc.ncbi.nlm.nih.gov/articles/PMC4915787/

Vitamin C and infections: https://pubmed.ncbi.nlm.nih.gov/28353648/

Vitamin C – A complementary therapy for respiratory tract infections, sepsis and COVID-19: https://pubmed.ncbi.nlm.nih.gov/33297491/

Supplementation of vitamin C and D in critically ill patients: https://pmc.ncbi.nlm.nih.gov/articles/PMC9838489/