The Science Behind Vitamin C

  • Kapsel auf Beipackzettel Kapsel liegt auf einem Blatt mit englischsprachigem Fließtext zu "Vitamin C or L-ascorbate" – unscharfes Hintergrundbild mit wissenschaftlichem Bezug

    Vitamin C (ascorbic acid)

    Vitamin C (ascorbic acid) is an essential, water-soluble vitamin that the human body—unlike most animals—cannot produce itself. It must therefore be ingested regularly through food or supplements and is involved in a large number of physiological processes in the body.

    The various forms of Vitamin C

    - Ascorbic acid: the chemically pure form of Vitamin C. Effective, but distinctly acidic in taste and sometimes irritating to sensitive stomachs, especially in higher individual doses.
    - Buffered Vitamin C (mineral ascorbates): bound to a mineral, such as calcium. The pH value is closer to the neutral range, which generally improves tolerability.
    - Vitamin C from natural sources (e.g., acerola): contains other plant substances in addition to ascorbic acid, but is usually present in lower, less precisely dosable concentrations.

  • Kapsel auf Orangenscheibe (Makro) Makroaufnahme einer Kapsel auf einer aufgeschnittenen Orange in warmen Gelbtönen – Hintergrundbild zum Thema Vitamin C

    Collagen formation and connective tissue

    Vitamin C is an essential cofactor for two enzymes – prolyl and lysyl hydroxylase – that chemically modify specific amino acids during collagen formation. This step is necessary for the stable triple-helix structure of collagen to form. Since collagen is the most abundant structural component of skin, bones, cartilage, gums, and blood vessels, an adequate supply of vitamin C is a prerequisite for the normal function of all these tissues.
  • Zitronen, geriebener Ingwer und Honig auf einem Holztisch neben einer Tafel mit der Aufschrift "Immune System" – Symbolbild für Vitamin C und natürliche Zutaten zur Stärkung des Immunsystems

    Immune system and cell protection against oxidative stress

    Vitamin C supports cellular functions of both the innate and adaptive immune systems and is stored in comparatively high concentrations in immune cells such as leukocytes. At the same time, vitamin C acts as a water-soluble antioxidant that neutralizes reactive oxygen species, thereby protecting cells from oxidative stress.

  • Frau formt mit ihren Händen ein Herz über dem Bauch – Symbolbild für die Rolle von Vitamin C bei der Eisenaufnahme

    Iron absorption and energy metabolism

    Plant-based, non-heme iron is absorbed significantly less efficiently by the body than animal-based heme iron. If sufficient vitamin C is consumed with the same meal, it measurably improves iron absorption – which is particularly relevant for people on a predominantly plant-based diet. In addition, vitamin C is involved in several steps of normal energy metabolism and contributes to the reduction of tiredness and fatigue.
  • Lächelnde Frau hält sich zwei Orangenscheiben vor die Augen – heiteres Symbolbild für Vitamin C aus Zitrusfrüchten

    Why the body needs a daily, steady supply

    Unlike fat-soluble vitamins, the body cannot store vitamin C to any significant extent: excess amounts are excreted via the kidneys. A single, very high dose therefore provides no proportional additional benefit compared to a moderate, regular intake spread throughout the day.

  • Aufgeschnittene und geschälte Orangenspalten von oben fotografiert auf weißem Untergrund – Hintergrundbild für den Wissenschaftsartikel zu Vitamin C

    Effect of vitamin C on the body

    1. Collagen formation. Vitamin C contributes as a cofactor to normal collagen formation for the function of skin, bones, cartilage, gums, teeth, and blood vessels.
    2. Immune system. Vitamin C contributes to the normal function of the immune system.
    3. Cell protection. As an antioxidant, Vitamin C contributes to the protection of cells from oxidative stress.
    4. Iron absorption. Vitamin C increases iron absorption when taken together with iron-containing food.
    5. Energy metabolism. Vitamin C contributes to a normal energy-yielding metabolism and to the reduction of tiredness and fatigue.

  • Study results

    - Murad, S. et al. Regulation of collagen synthesis by ascorbic acid → Link: https://pubmed.ncbi.nlm.nih.gov/6265920/
    - Carr, A. C. & Maggini, S. Vitamin C and Immune Function, Nutrients 2017 → Link: https://pubmed.ncbi.nlm.nih.gov/29099763/
    - Cook, J. D. & Reddy, M. B. Effect of ascorbic acid intake on nonheme-iron absorption → Link: https://pubmed.ncbi.nlm.nih.gov/11124756/

    This article is for general information purposes only and does not replace individual medical advice.