Vitamin C is a water-soluble vitamin, that is, it dissolves in water and the body requires a daily intake, since it does not have the capacity to store it. It is known for several virtues throughout time. We discovered that vitamin C helped fight scurvy, which was a major breakthrough at the time. Even today, vitamin C provides many benefits, such as the protection of vitamins A and E. It is a source of powerful antioxidants, which greatly reduces oxidative stress and protects cells against damage inflicted by free radicals. It increases immune functions, optimizes iron absorption and is vital for collagen synthesis. Some studies have been done on the effect of large quantities of vitamin C administered intravenously to fight tumors and cancer, which has been beneficial for some patients.

Reducing oxidative stress would have an effect on healthy cortisol production, which would benefit muscle recovery as well as sleep quality. Studies have shown that vitamin C supplementation can reduce cortisol levels and improve sleep quality in individuals under psychological stress (Brody et al., 2002).

The optimal daily intake would be between 1200mg to 3000mg; however, it could be toxic if doses exceed 10g/day. It is important to note that vitamin C requirements may vary depending on age, gender, pregnancy, breastfeeding and certain medical conditions. It is recommended to consult a healthcare professional to determine individual vitamin C needs.

The body does not have the capacity to synthesize vitamin C naturally, which is why it is important to obtain it through diet or supplementation. The best food sources are: red and green peppers, kiwi, oranges, guavas, black currants, lemons, Brussels sprouts, broccoli, etc.

A vitamin C deficiency causes fatigue, joint pain, delayed wound healing and greater vulnerability to certain infections. A significant lack of vitamin C could also lead to scurvy. Studies have shown that vitamin C supplementation in deficient individuals improved symptoms of vitamin C deficiency, such as fatigue and joint pain (Hemilä et al., 2013).

Scientific studies have been conducted to evaluate the effects of vitamin C on various aspects of health and well-being. These studies supported the benefits of vitamin C as an antioxidant, strengthening the immune system, and promoting healthy skin and connective tissues (Carr et al., 2017). However, it should be noted that vitamin C should not be considered a miracle cure and that adverse effects may occur in some sensitive individuals.

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References :

• Brody, S., Preut, R., Schommer, K., & Schürmeyer, TH (2002). A randomized controlled trial of high dose ascorbic acid for reduction of blood pressure, cortisol, and subjective responses to psychological stress. Psychopharmacology, 159(3), 319-324.
• Hemilä, H., Chalker, E., & Douglas, R.M. (2013). Vitamin C for preventing and treating the common cold. Cochrane Database of Systematic Reviews, (1).
• Carr, AC, Bozonet, SM, & Pullar, JM (2017). Simultaneous determination of vitamin C, dehydroascorbic acid and seven other water-soluble antioxidants in plasma using HPLC with coulometric electrode array detection. Journal of Chromatography B, 1061-1062, 314-323.