Vitamin C

What is vitamin C?

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that acts as one of the body27s most important antioxidants. Humans cannot produce vitamin C themselves and must obtain it through the diet.

Functions

• It can reduce the duration of colds by 8-14%.
• Collagen synthesis 2D Vitamin C is required for the production of collagen, the protein that builds skin, tendons, ligaments, and blood vessels.
• Also regenerates vitamin E.
• Iron absorption 2D Vitamin C increases the absorption of non-haem iron (from plants) by up to 6 times.

Forms

• Ascorbic acid 2D Standard form, effective and inexpensive. May irritate sensitive stomachs.
• Ester-C 2D pH-neutral, gentle on the stomach. Contains vitamin C metabolites.
• Liposomal vitamin C 2D Encapsulated in lipids for maximum absorption. More expensive but higher bioavailability.
• Sodium ascorbate 2D Buffered form, good for sensitive stomachs.

Dosage

RDI: 75-90 mg per day. Optimal: 500-1000 mg per day. During colds, 1000-2000 mg per day may reduce symptom duration. Upper limit: 2000 mg per day.

Swedish recommendations (National Food Agency)

The National Food Agency recommends the following daily intake of vitamin C:

Age group	Recommended intake
Children 22D5 years	30 mg
Children 62D9 years	40 mg
Children 102D13 years	50 mg
Adolescents 142D17 years	602D70 mg
Adults 18+ years	75 mg
Pregnant women	85 mg
Breastfeeding women	100 mg
Smokers	+40 mg extra

Source: National Food Agency, NNR 2023.