The Tamesis
When you think of vitamin C, what food do you think of first? lemon? orange? tangerine? While all citrus fruits are good sources of essential micronutrients, they are actually somewhere in the middle of the list. “People don’t realize that vegetables contain more vitamin C,” says Dr. Anne Gürtler. “First and foremost: green peppers. Just one meets an average adult’s daily needs. Broccoli, Brussels sprouts and kale are also rich in vitamin C.”
How much vitamin C does the body need?
Just as most people think oranges are just that, many people think they need more vitamin C than they actually do. “It’s often overestimated,” Gürtler said, noting that the general recommendation is 100 milligrams per day, with women needing slightly less than men unless they are pregnant or breastfeeding. However, smokers of all genders can take a little extra: “Because nicotine causes their oxidative stress to be so high, you can add an extra 40-50 milligrams a day,” says Gürtler.
For those wondering how much 100 milligrams of vitamin C is, a cup of chopped red bell peppers contains about 200 milligrams; a cup of strawberries, about 98 milligrams.
What does vitamin C do?
Vitamin C is an antioxidant. “This means it neutralizes free radicals in the body, protects cells from damage, and combats inflammatory processes and premature skin aging,” says Gürtler. “In addition, vitamin C is essential for cell proliferation and cell differentiation, processes that are also essential for skin health and regeneration.”
Recent cancer biology research also suggests that vitamin C has regulatory properties. “It acts on enzymes that play a key role in gene expression,” adds Anne Gürtler.
Vitamin C relates to the skin on multiple levels. “It is a key factor in cell differentiation and function and therefore in the skin’s structure, elasticity and regenerative capacity – whether epidermal cells, keratinocytes or collagen-forming fibroblasts in the dermis.”
Are Vitamin C Supplements Worth It?
The body cannot produce vitamin C on its own. Eating it is the only way to ensure that we get enough nutrients: “It is absorbed through receptors in the small intestine,” explains Gürtler. “However, these receptors have a limited uptake capacity.”
This means that beyond a certain amount of vitamin C, the body can no longer absorb it. “Beyond 200 milligrams per day, there is little increase in absorption. Even if you consume more vitamin C, your body will not benefit. This suggests that excessive intake (e.g., through high-dose supplements) generally does not provide additional benefit,” says Gürtler.
What happens if you take too much vitamin C?
Is there any danger in taking too much vitamin C? Not really. “A true overdose of vitamin C is unlikely,” Gürtler said. “It’s water-soluble and the body cannot store excess; the excess is simply excreted through the kidneys.”
Still, it’s worth mentioning that high doses of vitamin C, especially in supplement form, may cause side effects. These include gastrointestinal problems such as diarrhea, gas, or abdominal cramps. If someone continues to consume high amounts of vitamin C over a long period of time, it can also increase the likelihood of developing kidney stones, especially those who are already prone to kidney stones.
In other words, more vitamin C isn’t always better. The body only absorbs what it can use; the rest is eliminated. “A balanced diet is sufficient to meet the needs of most people without any problems,” says Gutler.
What to eat to supplement vitamin C
Generally speaking, raw fruits and vegetables contain the most vitamin C. “Because vitamin C is heat-sensitive, vegetables should only be cooked lightly, if at all,” explains Gürtler. She says frozen vegetables are also an option: “They have a bad rap, and it’s wrong. They are usually processed and frozen immediately after harvest, which often preserves the vitamin C content better than fresh vegetables that are stored or shipped over long periods of time.”
