When to take vitamin C?

A bout of fatigue, a cold… One of the first reflexes is to call on vitamin C, the flagship vitamin for energy for the body!

What is vitamin C?

It is a water-soluble vitamin essential for the proper functioning of our body. Also called “ascorbic acid”, it owes its name to the disease it prevents, scurvy, once common among sailors who could not consume enough fruits and vegetables at sea. Scurvy is the sign of a profound deficiency in vitamin C. The disease is characterized by skin hemorrhages, the appearance of hematomas on the body, loosening of the teeth, gingivitis and edema. If we thought this disease had disappeared from developed countries, it reappeared in 2019 with three reported cases. A vitamin C deficiency leads to intense fatigue, poor appetite and weight loss, a weakened immune system, wound healing defects, joint pain and anemia.

What benefits?

After ingestion, vitamin C passes quickly into the blood, then diffuses variably throughout all tissues. Vitamin C allows the formation of collagen, an essential element for the formation of bones but also of cartilage, connective tissue and skin. Because it strengthens the immune defenses (it increases the mobility of leukocytes), it allows us to better resist infections. It improves the healing process, promotes the absorption of iron contained in plants and participates in the formation of red blood cells. “It also has antioxidant properties that help us protect our cells against damage caused by free radicals, prevent cardiovascular disorders, certain cancers such as lung, skin and breast, as well as eye diseases, such as cataracts and age-related macular degeneration“, adds Florence Foucaut, dietitian and nutritionist. The elimination of vitamin C is mainly urinary.

When to take vitamin C?

Vitamin C is indicated to combat a state of temporary fatigue. It can be taken against this state of fatigue alone and if it is associated with a viral infection (cold, flu, etc.) to boost the immune system. Vitamin C should be taken at the maximum recommended doses, indicated on the instructions for each supplement, generally 500 to 1 gram per day. Preferably in the morning or during the day, but you should avoid taking it at the end of the day and especially in the evening because it can prevent you from sleeping.

Is liposomal vitamin C more effective?

Vitamin C is available in liposomal form in pharmacies. It is a food supplement: vitamin C is encapsulated in a liposome, a sphere made up of lipids. “As natural vitamin C is water-soluble and sensitive, there is a loss in the stomach, explains Florence Foucaut, Surrounding it with lipids means that it is less affected by the effects of digestion and the final quantity absorbed by the body will be greater.“.

Where to find natural vitamin C?

In humans, there is neither synthesis nor storage of vitamin C in the body; Food therefore constitutes the only natural source of this vitamin. Vitamin C is said to be natural when it comes directly from food. In France, the main food sources of vitamin C are 70% vegetables (parsley, red pepper, etc.) and fresh fruits (blackcurrants, citrus fruits, etc.), and in smaller quantities potatoes, bread and cereals (20 %). It is also found in certain berries such as sea buckthorn and rosehip. The vitamin is broken down during cooking.

Can we give vitamin C to a child?

In children, we always favor food intake over supplementation. “But if the dietary survey reveals insufficient fruit and vegetable intake, it may be considered for a minimum of one month, to be re-evaluated.“, specifies our expert.

What are the contraindications to taking vitamin C?

“Vitamin C treatment is contraindicated in cases of kidney failure and hemochromatosis, a genetic disease which is characterized by an abnormal increase in iron levels in the body.“, indicates Florence Foucaut. Ascorbic acid (vitamin C) increases the gastrointestinal absorption of iron.

Thanks to Florence Foucaut, dietician and nutritionist.