What does the body needs vitamin C for?

  • Vitamin C is a multi-talent and plays an important role in an enormous number of metabolic processes

It is a water-soluble vitamin and is also called ascorbic acid.

Its function as an antioxidant and as a support for the immune system is known to most. 

Vitamin C also has other functions, for example

  • the reduction of tiredness and fatigue

  • normal mental function and the nervous system

  • energy metabolism

  • normal collagen formation

  • normal function of skin, cartilage, bones, teeth and gums 

  • the body's production of certain amino acids, and 

  • the production of various hormones in the body


How much vitamin C does the body need a day?

  • 80mg a day is recommended
  • very large amounts should not be taken permanently


The so-called reference amount describes the amount of vitamin C that a person should take in daily through food. For vitamin C, it is 80 mg for an average adult. 
In certain situations, the vitamin C requirement is increased, so it is easier for an undersupply to occur. This applies, for example, during pregnancy and breastfeeding, physical work, infections, stress and smoking.
Don't overdo it: even though vitamin C is a water-soluble vitamin that is excreted in excess through the urine, you should refrain from very high daily vitamin intakes.
The Professional Association of German Internists (BDI) recommends that people who are prone to the formation of kidney stones or who have already had kidney stones should not regularly take high-dose vitamin C preparations (> 1 g/day).

Which foods contain a lot of vitamin C?

Particularly high amounts of vitamin C are found in the following foods, for example:

  • acerola
  • rosehip
  • black currants
  • papaya
  • kiwi
  • red bell bell pepper
  • broccoli
  • brussels sprouts
  • lemon


  • 1 ½ kiwis already cover the complete daily requirement of vitamin C
  • the red bell bell pepper contains about 3 times as much vitamin C per 100g compared to the lemon

One of our beauty tablets "Shine on!" contains 60mg of vitamin C, which is 75% of the reference value for daily intake according to EU Regulation No. 1169/2011.

Vitamin C is also used in food technology

It is used as an antioxidant, for example, to prevent apple juice from turning brown. Used technologically, vitamin C appears under its actual name ascorbic acid or with the E number E300.

Tags: #Health

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