Ascorbic acid – facts you were unaware of!

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Ascorbic acid, more commonly known as vitamin C, is widely regarded as one of the fundamental dietary supplements. This compound, which occurs naturally in food, is perceived as one of the key tools in fighting colds. Is it factual or a misconception? In this article, we will attempt to answer that question.

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The Detailed Description of Ascorbic Acid

Ascorbic Acid, commonly referred to as Vitamin C, is a chemical compound belonging to the category of unsaturated polyhydroxyl alcohols and water-soluble vitamins. This compound can be found in both plant and animal products. Among plant products, the highest concentrations of ascorbic acid are found in acerola, rosehip, green chili pepper, black currant, and parsley. Among animal products, pork and beef liver are often mentioned.

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Efficacy and significance of ascorbic acid in the body

Ascorbic acid plays a significant role in relation to the performance of the human body. Due to its safe origin, low price, and antioxidant properties, it is a highly popular dietary supplement. It is involved in the conversion of tyrosine (one of the 20 essential amino acids) and affects the maintenance of cellular oxidative capacity. Furthermore, it influences the preservation of collagen, which is the building block of connective tissue. Ascorbic acid is beneficial during the healing of wounds, fractures, and prevents the onset of bleeding from the gums, hemorrhoids, and bruises. It was often believed that ascorbic acid is an effective remedy for colds. However, studies confirmed that the use of ascorbic acid during illness does not produce results. On the other hand, its regular and systematic consumption affects the duration of the illness, shortening it by 14% in young patients and by 8% in adults. For athletes, systematic supplementation with this preparation reduces the likelihood of health problems by up to 50%.

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Consequences of Vitamin C Excess and Deficiency

Vitamin C deficiency can be highly detrimental to our body and lead to numerous complications. Among the many consequences of insufficient intake of ascorbic acid are: scurvy, spontaneous bleeding and impaired wound healing, muscle and joint pain, limb swelling, inflammation of the mucosa, reduced physical performance, loss of appetite, and osteoporosis. It is important to note that vitamin C is not a toxic compound, but excessive use may lead to diarrhea, gastrointestinal discomfort, nausea, vomiting, and skin eruptions. Abruptly reducing the dosage after previously taking high doses may lead to a significant decrease in immunity.

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Expansion of the constituent

Supplementation of vitamin C to meet daily requirements should range from 100 to 200 mg per day. This dosage can be easily attained through a suitably balanced diet that does not necessitate additional assistance. Greater quantities of ascorbic acid, reaching up to 2000 mg, are utilized to bolster the immune system (in athletes) or to curtail the duration of a cold.

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