Take vitamin C correctly: This is how you get the most out of it

If you want to take vitamin C, there are a few things to consider. We will explain to you when you should take vitamin C and how you can avoid mistakes when taking it.

Vitamin C, also called ascorbic acid, is a water-soluble vitamin. It is also used in many foods as an antioxidant. Many people take vitamin C supplements – but when does it really make sense and how do you best absorb it?

Vitamin C: That’s what it’s good for

Vitamin C is involved in several processes in our body:

• It is an antioxidant and can bind free radicals and thus prevent oxidative stress
• it helps the body absorb iron better
• it inhibits the formation of nitrosamines
• it supports the body against colds and is good for the immune system
• it is a precursor of collagen, which, among other things, supports the normal function of blood vessels, bones, teeth and skin
• it can support the body during stress because it produces dopamine and adrenaline in the body

When should you take vitamin C?

The need for vitamin C is individual for each person, but according to the German Nutrition Society, the normal daily requirement for adults is around 100 mg. Therefore, it can actually be covered with a balanced diet. However, there are also exceptions where the need is higher:

• Pregnant women
• Breastfeeding
• Smokers
• People with disorders of the gastrointestinal tract
• Athletes

In these cases, it may make sense to take a dietary supplement if the requirement cannot be met through diet. Important: Before you take a preparation, you should always consult a doctor and determine any deficiency in advance using a blood test.

If you suspect you have a vitamin C deficiency, you may experience the following symptoms:

• fatigue

• Muscle pain and weakness

• immunodeficiency
• Wound healing problems
• Joint pain
• Accumulation of water in the tissue

• Inflammation and bleeding of the gums

Take vitamin C: How to avoid mistakes

When taking a vitamin C supplement, here are some things to keep in mind:

• According to the German Nutrition Society, taking up to 1000 mg of vitamin C per day does not have any harmful consequences. At higher doses or an overdose, gastrointestinal problems may occur. If your doctor prescribes a high-dose preparation, it is best to take it throughout the day.
• In addition, you should not take vitamin C on an empty stomach, but rather take it with food.
• If you have kidney disease, you should be particularly careful with the dosage of vitamin C. Be sure to consult a doctor here too.

Recipes with lots of vitamin C

Since our body cannot produce vitamin C itself, we have to get it through food. If you want to prevent a deficiency and take vitamin C supplements, you can eat the following vitamin C-rich foods:

• paprika
• black currants
• Parsley
• Kale
• broccoli
• fennel
• Citrus fruits
• Rose hips
• cress
• Sea buckthorn

Important: Vitamin C is particularly sensitive to heat. Therefore, if necessary, foods containing vitamin C should only be cooked gently in order to preserve as much of the vitamin as possible.

Here you can find inspiration for recipes with foods rich in vitamin C:

• Kale smoothie: A recipe for the green vitamin bomb
• Fennel salad with apple: recipe for the vitamin-rich salad
• Stuffed Peppers: A Vegetarian Recipe
• Parsley pesto: 3 delicious recipes
• Broccoli patties: recipe for healthy patties
• Ginger-lemon water: simple recipe and effects of the healthy drink
• Swedish rosehip soup: This is how you can prepare it
• Cress soup: creamy low-carb recipe
• Sea buckthorn juice: recipe for the vitamin bomb

Read more on Techzle\.com:

• Vitamin D deficiency: symptoms, causes and what helps
• Vitamins for the skin: These are the most important ones
• Prevent colds: How to stay healthy

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