Recently, information about the benefits and proper use of vitamin C has been flooding YouTube and various other online platforms. However, many people still do not have an accurate understanding of how vitamin C works and how best to consume it. Some may mistakenly believe that simply eating fruits and vegetables means they are getting enough vitamin C, without considering how easily this nutrient can be lost.

Vitamin C plays several important roles in the body, including antioxidant activity and supporting immune function. Because the human body cannot produce vitamin C on its own, it must be obtained through food or supplements. So, how exactly does vitamin C work in the body, and what is the most effective way to get enough of it?

Vitamin C: A Key Nutrient for Immune Health

Vitamin C plays several important physiological roles that help the body stay healthy and function properly. In particular, it supports immune health and contributes to the body’s ability to protect itself from illness and recover from stress and infection.

1. Antioxidant Activity

One of the best-known functions of vitamin C is its antioxidant activity. Antioxidants help protect our cells from damage.

When we breathe oxygen, unstable molecules known as free radicals can be produced in the body. Vitamin C helps neutralize these molecules, protecting cells from oxidative damage and potentially contributing to the prevention and management of chronic conditions such as cardiovascular disease and diabetes.

2. Collagen Production

Vitamin C also plays an important role in collagen production. Collagen is a major structural protein found in the skin, bones, muscles, and other connective tissues, and vitamin C is essential for its normal formation.

Because collagen is important for maintaining skin structure and elasticity, getting enough vitamin C can help support healthy-looking skin.

3. Supporting the Body’s Response to Stress

Vitamin C also helps the body respond appropriately to stress. It contributes to the production of norepinephrine, a neurotransmitter involved in the body’s stress response.

Kim Woo-jung, a clinical dietitian and head of the Nutrition Team at Severance Hospital, explains that when the body is under significant stress, inadequate vitamin C may interfere with the body’s normal stress response. This can make it more difficult to cope with physical and mental stress and may affect immune function.

Vitamin C may also help support resistance to infection and immune cell function, making it an important nutrient for maintaining normal immune responses and regulating inflammation.

4. Fatigue Recovery and Weight Management

Vitamin C is also involved in the synthesis of carnitine, a compound that helps transport fatty acids into mitochondria, where they can be used to produce energy.

According to Kim Woo-jung, clinical dietitian at Severance Hospital, carnitine helps transport fatty acids into mitochondria for energy production, while vitamin C supports the body’s production of carnitine. As a result, adequate vitamin C intake may contribute to recovery from exercise-related fatigue. Some studies have also suggested potential benefits for weight management when adequate vitamin C intake is combined with a healthy diet and lifestyle.

Vitamin C Deficiency May Affect Overall Health

Insufficient vitamin C intake can lead to a variety of health problems. A deficiency may weaken immune function and increase susceptibility to infections. It can also delay wound healing, contribute to fatigue, and affect the body’s ability to cope with stress.

Severe or prolonged deficiency can cause scurvy, a serious condition characterized by symptoms such as bleeding gums, easy bruising, and muscle weakness.

Because vitamin C is also involved in the synthesis of certain neurotransmitters, severe deficiency may affect mood and cognitive function.

How Can You Get the Most Out of Vitamin C?

Vitamin C can be obtained from both foods and dietary supplements.

Good dietary sources include citrus fruits, strawberries, lemons, potatoes, green peppers, spinach, radishes, cabbage, and bell peppers. The recommended daily intake for adults is generally around 100 mg, although individual needs can vary.

However, vitamin C is relatively sensitive to storage, water, heat, and certain environmental conditions, so proper food preparation is important.

Because vitamin C is water-soluble, prolonged soaking can cause some of it to leach into the water. For this reason, vegetables should not be soaked in water for long periods. Vitamin C is also sensitive to heat, so consuming fruits and vegetables raw or using minimal cooking time can help preserve more of the nutrient.

Some people use baking soda to wash produce in an effort to remove pesticide residues. However, vitamin C is more stable in acidic conditions and can be degraded more easily in alkaline environments. Washing produce thoroughly under running water may therefore be a better option.

Kim Woo-jung also notes that according to experiments conducted by Korea’s Ministry of Food and Drug Safety, there was no significant difference in pesticide-removal effectiveness between soaking produce in water containing baking soda and simply washing it thoroughly with clean water.

The choice of cookware and storage containers can also matter. Metal ions such as copper and iron can accelerate the oxidation of vitamin C. Therefore, using glass or plastic containers for storing fruits and vegetables may help minimize vitamin C loss compared with certain copper- or iron-based utensils.

Refrigerating produce can also help slow nutrient degradation and preserve vitamin C for longer.

If dietary intake is insufficient, vitamin C supplements may be considered. When choosing a supplement, it is important to consider individual health needs and dietary intake. Ascorbic acid is one of the most commonly used forms of vitamin C.

However, taking excessive amounts may cause side effects such as stomach discomfort or diarrhea. In addition, high doses may increase the risk of kidney stones in susceptible individuals. Therefore, it is important not to assume that more is always better.

Vitamin C + Iron, Collagen, and Vitamin E: A Beneficial Combination

Vitamin C can be taken on its own, but combining it with certain nutrients may provide additional benefits.

First, vitamin C can improve the absorption of non-heme iron, the type of iron found primarily in plant-based foods. Consuming vitamin C along with iron-rich plant foods can therefore help support adequate iron intake.

Collagen is another nutrient that works well with vitamin C. As mentioned earlier, vitamin C is essential for normal collagen formation.

Kim Woo-jung explains that collagen consists of three polypeptide chains that need to interact properly to form a stable collagen structure, and vitamin C plays an essential role in this process. Inadequate vitamin C can therefore interfere with normal collagen formation.

Vitamin E is another nutrient that may complement vitamin C. Both are antioxidants, but they function in different areas of the body. Vitamin C primarily acts in the aqueous environment of cells, while vitamin E plays an important antioxidant role in cell membranes. Taking adequate amounts of both may therefore provide complementary antioxidant protection.

However, excessive vitamin C intake should be avoided. High doses can cause gastrointestinal symptoms such as diarrhea and abdominal discomfort, and excess vitamin C can be metabolized into oxalate, which may contribute to kidney stone formation in susceptible individuals.

The key to getting the most from vitamin C isn't simply taking more—it’s getting enough consistently through a balanced diet and using supplements appropriately when needed.

Source: 하이닥 (https://news.hidoc.co.kr/)