Vitamin C – a pillar of the immune system and a versatile wellness vitamin

Vitamin C, or ascorbic acid, is one of the best-known and most widely used vitamins. It is a water-soluble vitamin that the body cannot produce on its own, so it must be obtained from food or supplements. Vitamin C is best known for strengthening the immune system, but its benefits extend to a wider range of health and well-being.

Good sources of vitamin C include colorful fruits and vegetables, citrus fruits, and, for example, Acerola , which is actually one of the best sources of vitamin C. It also contains many other bioactive plant compounds and nutrients.

What is vitamin C and what does it do?

Vitamin C is an antioxidant that protects cells from oxidative stress, i.e. damage caused by free radicals produced during the body's metabolism. It is also involved in many important biochemical processes in the body:

1. Immune system support: Vitamin C promotes the production and function of white blood cells, which are essential in fighting infections. It also helps maintain mucous membranes, which act as an important barrier against pathogens.
2. Collagen production: Vitamin C is essential for the synthesis of collagen, an important protein for the structure and health of skin, bones, blood vessels and connective tissues.
3. Iron absorption: Vitamin C promotes the absorption of plant-based iron from the intestines, which can help prevent iron deficiency anemia.
4. Antioxidant effects: Vitamin C acts as an antioxidant that neutralizes free radicals and helps reduce inflammation and signs of aging.

Using Vitamin C with Other Supplements

Vitamin C is a safe and well-tolerated vitamin that can be used with many other vitamins and supplements. It works synergistically with many nutrients, meaning that taking them together can enhance their health benefits.

1. Vitamin C and zinc
• This is one of the most popular combinations during flu season. Both vitamin C and zinc support immune system function, and taking them together can help reduce the duration and severity of flu symptoms. Zinc and vitamin C also work together to promote cell renewal and skin health.
2. Vitamin C and iron
• Vitamin C helps the body absorb iron from plant sources more effectively. This combination is especially beneficial for vegetarians and vegans who get their iron mainly from plant sources. It is a good idea to take vitamin C along with an iron supplement to enhance iron absorption.
3. Vitamin C and Vitamin E
• Vitamin C and vitamin E are both antioxidants, but they work in different ways in the body. Vitamin C is water-soluble, while vitamin E is fat-soluble. Together, these vitamins can provide more effective protection against cell-damaging free radicals.
4. Vitamin C and vitamin D
• While vitamin C supports the immune system, vitamin D helps regulate it and direct the immune response. Combining these two vitamins can be particularly beneficial for maximizing immune defenses, especially during the colder months when vitamin D intake from sunlight is low.

Recommended combinations for optimal benefits:

1. Vitamin C, omega-3 fatty acids and curcumin
• Together, these nutrients form a powerful trio that supports both the immune system and reduces inflammation in the body. Omega-3 fatty acids help regulate inflammatory responses, while vitamin C and curcumin (a powerful antioxidant from turmeric) help reduce cell damage and promote overall well-being.
2. Vitamin C and magnesium
• Magnesium is an important mineral involved in over 300 biochemical reactions in the body, including muscle and nervous system function. Vitamin C can improve magnesium absorption, which can help reduce stress and fatigue, especially during physical exertion.