2024-03-18 14:15:38
Vitamin C is an all-rounder and must be supplied through food. When should you take the vitamin and what should you pay attention to?
Vitamin C is one of the water-soluble vitamins and is involved in many important processes in the body. How and when should you take the nutrient?
Important information in advance:
- The need for vitamin C is individual.
- According to the European Food Safety Authority, no negative health consequences are expected when taking up to 1000 mg per day.
- People with previous kidney disease should be careful with high doses.
- Only with laboratory diagnostics can it be determined in the long term whether and how much vitamin C is needed individually.
- It is better not to take vitamin C on an empty stomach and not together with the trace element selenium.
What is Vitamin C?
Humans cannot produce vitamin C themselves, so they have to get it through food. Since the vitamin is water-soluble, excess can be excreted in the urine.
Chemically, vitamin C is ascorbic acid. It acts as an antioxidant and can bind free radicals and thus prevent oxidative stress. Vitamin C supports the body once morest colds and is generally important for the immune system. Vitamin C is also a precursor of collagen and, according to the European Food Safety Authority (EFSA), therefore contributes to the normal function of blood vessels, bones, cartilage, gums, skin and teeth.
Vitamin C can also support the body during stress. “Vitamin C is needed to produce the hormone adrenaline,” says Manon Struck-Pacyna from the German Food Association. Just a quarter of an hour of stress can use up a lot of it. The daily requirement for vitamin C is significantly higher when there is a lot of everyday stress.
Vitamin C is sensitive to heat, which is why it is advisable to prepare it gently in order to maintain the vitamin content.
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Taking vitamin C: How high is the need?
According to the German Nutrition Society (DGE), the supply status in Germany is good. “The recommended intake is exceeded or roughly reached by all age groups in Germany,” writes the specialist society. It refers to the National Consumption Study II, which was collected between 2005 and 2006. The National Consumption Study II is currently underway, it should be according to FISA, the federal and state information portal, will be completed in 2025.
The DGE recommends an intake of around 100 mg per day for adults. It is already covered with 100 grams of pepper, broccoli or an orange. So why should you even think regarding taking vitamin C?
According to practicing doctor and metabolism expert Helena Orfanos-Boeckel, an average intake of 100 mg per day is not enough. “80 mg of vitamin C daily is the dose that you need to avoid dying of scurvy in the medium term. But that is not the same as the dose that we need to live a healthy, healthy life,” she writes in her guide “Nutrient Therapy – the practical guide”. Among other things, she argues that almost all animals – except primates – can produce vitamin C themselves. They produce between 2000 and 5000 mg daily. Humans cannot produce it themselves, but it is unlikely that the need is that much lower in comparison.
When should you take vitamin C?
The need for vitamin C depends heavily on living conditions. According to the DGE, the daily requirement for smokers increases by around 40 percent. Stress, chronic inflammation and alcohol consumption also increase the need for vitamin C enormously. “The more ‘need’ we have, the more vitamin C we use,” writes Helena Orfanos-Boeckel.
Although a “blind” intake of vitamin C up to 1000 mg has no negative health consequences, laboratory diagnostics are useful to determine whether tablets are necessary – and, above all, in what dosage.
The doctor Helena Orfanos-Boeckel gives these values as a reference:
- > 3 mg/l: severe vitamin C deficiency
- 3 to 6 mg/l: significantly increased vitamin C requirement
- 6 to 9 mg/l: requirement still slightly increased
According to the doctor, the target value should be 10 to 20 mg/l. Although laboratory diagnostics are somewhat sensitive, according to Helena Orfanos-Boeckel, they can be very helpful in assessing individual needs.
How much vitamin C can you take per day?
The Federal Institute for Risk Assessment (BfR) provides maximum dose recommendations for vitamin C. For dietary supplements, the BfR recommends a maximum of 250 mg. An uncertainty factor is taken into account and other sources of vitamin C, such as fortified foods and dietary intake, are included.
“In general, the BfR’s maximum quantity suggestions for vitamins and minerals in food supplements are intended to serve as a basis for risk management for discussion and ultimately as a basis for the creation of legal maximum quantity regulations at EU level, since there are currently no legally established maximum quantities for vitamins and minerals in food supplements in the EU “, the BfR writes to us upon request. However, anyone who takes nutritional supplements with a dosage higher than 250 mg does not have to fear any negative health effects.
Helena Orfanos-Bockel even goes much further: if the blood serum deficiency is less than 3 mg/l, she recommends taking 1000 mg twice a day. According to the doctor, this might even be increased if the preparation is well tolerated. However, it is important to measure blood values regularly to assess whether the therapy is working. According to the doctor, with blood values of 6 to 9 mg/l, 500 to 1000 mg of vitamin C daily is sufficient. These intake levels can also be achieved through a healthy diet.
Ingestion: Can too much vitamin C cause harm?
According to the German Nutrition Society (DGE), an overdose can lead to gastrointestinal problems. The exact limit values are not known, but the EFSA states that additional intake of vitamin C up to 1000 mg does not cause stomach problems. The risk increases from 1000 mg. “Sometimes diarrhea can occur when taking vitamin C, then reduce the vitamin C dose,” writes Helena Orfanos-Boeckel.
According to the consumer advice center, it is being discussed whether large amounts of vitamin C per day (up to 4000 mg) can lead to kidney and bladder stones. As the DGE reports, daily doses of up to 1000 mg are also tolerable for people with kidney damage.
Take vitamin C correctly: time of day, dosage and intolerance
In general, if you have a nutrient deficiency, you should initially compensate for this with higher doses. As soon as the body is sufficiently supplied, smaller daily intakes are necessary, but the needs are very individual.
Here is an overview to help you with daily dosage:
- Less than 1000 mg: No negative health effects
- ab 1000 mg: The risk of gastrointestinal problems increases
- up to 1500 mg: According to EFSA, there is no increased risk of kidney stones up to 1500 mg
- ab 2000 mg: Additionally drink at least two liters a day
- ab 3000 mg: Gastrointestinal complaints may occur; Risk of kidney and bladder stones increases
If you choose a dosage that is too high, you may experience gastrointestinal problems. Then the intake quantity must be reduced. The body cannot absorb more than 2000 mg at once. If you have to take higher doses due to a deficiency, you should take them spread over the day. Doctor Helena Orfanos-Boeckel also advises not to take vitamin C on an empty stomach. “Better before, with, during or following a meal,” she writes in her guide. Here is the overview:
- Time of day: The time doesn’t matter, the main thing is that vitamin C is not taken on an empty stomach.
- Dosages: High doses should be taken throughout the day. At the beginning of therapy it is better to increase the intake gradually if necessary.
- Interactions: Vitamin C 300 mg or more should not be taken together with selenium as the nutrients inactivate each other. According to Helena Orfanos-Boeckel, a break of 30 minutes is enough.
- Intolerance: If you get diarrhea, you should reduce the dosage or possibly change the preparation.
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