novembris 4, 2025 Merike Pulk

Vitamin C- The Secret to Strong Immunity, Energy and Beauty

Ascorbic acid, also known as vitamin C, is a true miracle vitamin. It is one of the key factors in ensuring strong bones and supple skin. However, it is probably best known for its antioxidant and immune-boosting effects. There are several other properties that deserve recognition, which we will look at later. If you want your skin to be supple and you want to feel healthy and energetic even during the period when various viruses are crawling in through the door and window, this post is just for you.

What is Vitamin C and Why is It So Good For Us?

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that the human body cannot synthesize on its own and therefore we must obtain it from food or supplements. The active form of vitamin C is L-ascorbic acid.

The body does not distinguish whether ascorbic acid comes from a natural source (such as citrus fruits) or from a supplement — both are absorbed and act in the body in the same way.

The Main Functions Of Vitamin C In The Body

I believe that no one doubts the importance and benefits of vitamin C for our health, because everyone has probably heard about the immune-boosting effect of vitamin C. However, vitamin C also has many other important roles in our body.

Vitamin C and collagen production. Collagen is the most common protein in the body, accounting for approximately 25–30% of the total body protein. Vitamin C is a central component of collagen synthesis. This allows collagen chains to form a strong structure, which gives skin, bones, tendons and blood vessels their strength and elasticity.

Powerful antioxidant. Antioxidants are compounds that neutralize the harmful effects of free radicals (e.g. caused by stress and pollution). When free radicals are produced in excess, oxidative stress occurs, which damages cells, DNA, proteins and lipids and promotes inflammation and aging. Vitamin C neutralizes free radicals and also strengthens the effects of other antioxidants, such as vitamin E — they work together as a protective network.

Vitamin C benefits diagram

Support for the immune system. Vitamin C accumulates in large quantities in protective cells that destroy pathogens, helping them to move to the site of inflammation and more effectively destroy microbes. Without sufficient vitamin C, these cells – such as white blood cells – become more easily damaged and their protective ability is reduced.

Better absorption of plant-based iron. Vitamin C is the most effective supporter of the absorption of iron (non-heme iron) found in plant foods (e.g. legumes, vegetables), making it more absorbable in the intestine. At the same time, vitamin C prevents other substances (e.g. tea, coffee, calcium or phosphates) from binding to iron and inhibiting its absorption.

Synthesis of L-carnitine and neurotransmitters. Vitamin C is important for the synthesis of L-carnitine and neurotransmitters such as dopamine. L-carnitine is necessary for energy production and its deficiency has been associated with fatigue.

Discover non-acidic ICONFIT vitamin C here

Vitamin C Deficiency – Symptoms and Consequences

I believe that the previous chapter confirmed to all readers how important vitamin C is for our body and health. But what happens to our body if we do not consume enough vitamin C? The first symptoms of vitamin C deficiency can appear within a few weeks and are due to the role of vitamin C in the production of collagen and maintaining the strength of blood vessels.

The initial symptoms are:

Fatigue and weakness
Easily bruising and bleeding
Red and bleeding gums
Dry and damaged skin and rough “chicken skin”-like bumps on the arms and thighs (keratosis)

Symptoms of long-term vitamin C deficiency

Consequences of long-term vitamin C deficiency:

Reduced bone density and risk of osteoporosis.
Chronic inflammation and oxidative stress.

Who is Most at Risk of Vitamin C Deficiency?

The risk of vitamin C deficiency increases in situations where diet is restricted, absorption is impaired, or the need for the vitamin is greater than usual.

Let's take a look what factors increase the risk of vitamin C deficiency:

Who is most at risk of vitamin C deficiency

How Much Vitamin C to Consume Per Day

More is not always better. This also applies to daily vitamin C consumption. The body maintains the level of vitamin C in the blood within certain limits, approximately 50–80 µmol/L. When consuming smaller amounts (up to 200 mg at a time), most of the vitamin is absorbed efficiently. However, with larger amounts (over 1000 mg), these transport mechanisms “fill up” and the body is no longer able to absorb all the vitamin and the excess is excreted in the urine. Therefore, taking very large doses does not provide additional benefits and for best results, it is recommended to divide the daily dose into several smaller amounts.

Many of you are probably now wondering how much vitamin C to consume per day to meet the body's needs? The daily requirement for vitamin C depends on several factors:

Age and gender. The need for vitamin C increases with age. Men also have a slightly higher need for vitamin C than women.
Physiological status. Children growing up in adolescence need more vitamin C for the development of tissues and bones. Fetal development during pregnancy and the production of breast milk also increase the need for vitamin C.
Lifestyle. Tobacco smoke reduces the level of vitamin C in the blood. Excessive alcohol consumption impairs the absorption of the vitamin and accelerates its excretion through the kidneys.
Health status. Several chronic diseases (e.g. diabetes, heart and kidney diseases) can increase the need for vitamin C. Diseases such as celiac disease and inflammatory bowel diseases reduce the absorption of vitamin C.
Environmental factors. Stress, physical exertion and cold climates can temporarily increase the need for vitamin C, because the body produces more stress hormones and the number of free radicals increases.

Let's take a closer look at the European Food Safety Authority's (EFSA) recommendations for daily vitamin C intake by age and gender.

The table shows the EFSA recommended PRI (Population Reference Intake) - the recommended daily intake that ensures an adequate level for almost all people.

The following people have a higher need for vitamin C:

Pregnant women. It is recommended to additionally consume +10 mg / day.
Breastfeeding mothers. It is recommended to additionally consume +60 mg / day.
Smokers. It is recommended to additionally consume +30 mg / day.

Vitamin C overdose

If you get too much of a good thing and the daily amounts of vitamin C exceed the recommended dose, mild side effects may occur:

Diarrhea, cramps and bloating
Nausea

Rarely, people may experience more serious side effects such as kidney stones if they take too much vitamin C for a long time.

How much is too much vitamin C? The EFSA has set a safe upper limit of vitamin C at 2 g / day for adults. This is the amount that can be consumed without the risk of side effects.

EFSA has not set a safe upper limit for children. However, in Europe, the recommended upper limits for children from the US Institute of Medicine (IOM) are often used as a basis:

1–3 years — 400 mg
4–8 years — 650 mg
9–13 years — 1200 mg
14–18 years — 1800 mg

However, it is recommended that children stay well below these levels to avoid possible side effects such as nausea or diarrhea.

When and How to Take Vitamin C?

Vitamin C is water-soluble and does not require fat for absorption, so you can take it with or without food. Absorption increases when taken on an empty stomach, but if you have a more sensitive digestive system, taking vitamin C on an empty stomach can cause irritation, cramps, and nausea. This is where ICONFIT's non-acidic, stomach-friendly vitamin C can help.

ICONFIT non-acidic vitamin C

Meet ICONFIT Vitamin C here

It is simply important to take vitamin C consistently, as the body does not store it and excess vitamin C is excreted in the urine. However, taking higher doses as a course may still be beneficial in certain situations, although the effect does not come from “building up reserves” but from other mechanisms. For example, during illness or inflammation, the body’s consumption of vitamin C increases due to oxidative stress and the activity of immune cells. When there is a higher concentration in the blood (even temporarily), immune cells can more easily use vitamin C to fight inflammation and reduce oxidative stress.

Natural Sources of Vitamin C

Now it gets exciting, because we will see from which foods we have the opportunity to get the most of this powerful antioxidant. The best sources of vitamin C are berries and fruits and vegetables. The good news is that with a moderate daily intake of vitamin C (30–180 mg), the body absorbs approximately 70–90% of C. However, with a daily dose of more than 1000 mg (1 g), absorption drops to less than 50%. We can get vitamin C in abundance from the following natural sources:

Fruits and berries: Acerola cherry, sea buckthorn, guava, black currant, kiwi, papaya, orange, lemon and strawberries.

Vegetables: Peppers (yellow peppers are the richest in vitamin C, followed by red and green peppers), cooked kale, broccoli and Brussels sprouts.

Vitamin C rich foods

To get as much vitamin C as possible from food, it is worth following some advice, because vitamin C is one of the most delicate vitamins — it is easily destroyed by heat, light and oxygen:

Prefer fresh and seasonal raw materials — vitamin C begins to decrease immediately after picking.
Store fruits and vegetables in the refrigerator and protected from light.
When cooking, choose gentle methods, such as steaming, quick wok frying or short stewing.
Use the water that vegetables are cooked in, because vitamin C dissolves in water.

Vitamin C – Stronger with Zinc and Vitamin D

Consuming vitamin C along with zinc and vitamin D is an effective way to support the immune system during illness. These three health boosters do not chemically react with each other or reduce each other's effects, but rather support the same biological processes that keep the body's defense system working and help it recover faster from illness. Vitamin C protects immune cells from oxidative stress, vitamin D helps these cells activate and balance inflammation, and zinc supports the development and recovery of immune cells.

How to Choose the Right Vitamin C Product for You?

Vitamin C is one of the most important vitamins that supports immunity, energy levels and skin health. But how do you choose the right product for you? Here are some simple tips to help you make the right choice for you.

Choose a form that is friendly to the stomach. The most well-known vitamin C is L-ascorbic acid, but if you have more sensitive digestion, prefer non-acidic forms, such as calcium ascorbate. Non-acidic forms are pH-neutral and gentle on the stomach, while providing effective protection for the body.

Check the composition. A good vitamin C product is simple and clean — without artificial sweeteners and dyes.

Choose the right method of use for you. Powder, capsule or chewable tablet — choose a form that fits your daily routine. It is important that the product is convenient to use and that it becomes a habit, not a hassle.

ICONFIT's non-acidic vitamin C (calcium ascorbate) is made from pure, high-quality ingredients so you can support your health simply, safely, and effectively – every day. Explore ICONFIT's vitamin C products here .

As we come to the end of this blog post, it must be acknowledged how big an impact one small vitamin can have on our bodies. Vitamin C is a powerful antioxidant that protects the body from oxidative stress. It is one of the key factors in the production of collagen and thus helps maintain the strength and elasticity of skin, bones and blood vessels. This is precisely why ascorbic acid is so necessary for maintaining beauty. The list goes on, but the benefits of vitamin C are already obvious by now. Next time you go to the grocery store, stop longer at the fruit and vegetable counter and stock your shopping cart with foods rich in vitamin C.

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