Blog: Vitamine c la super héros de votre organisme

Vitamin C: Your body’s unsung superhero

Apr 27, 2024Santé naturelle avec Pleine Forme

Vitamin C is often considered as a simple nutrient to boost the immune system or counter temporary fatigue. But did you know that it plays a crucial role in many aspects of your health? In this blog article, we will explore the many facets of vitamin C, its benefits for the body and how to meet your daily needs.

The benefits of Vitamin C for the human body

  • Immune system: Vitamin C is a powerful shield against infections. It stimulates the production of white blood cells, strengthens natural defenses and fights free radicals, responsible for cellular aging.
  • Collagen and skin health: Vitamin C is an essential element in the production of collagen, a protein that gives skin its strength and elasticity. It promotes the healing of wounds and delays the appearance of fine lines and wrinkles.
  • Powerful antioxidant: Vitamin C fights free radicals, unstable molecules that damage cells and contribute to the development of chronic diseases. It thus protects the heart, eyes, brain but also our entire body from oxidative damage.
  • Iron absorption: Vitamin C facilitates the absorption of iron, an essential nutrient for transporting oxygen in the body.
  • Energy production: Vitamin C is involved in energy metabolism and helps reduce fatigue. It is also a valuable ally for athletes by optimizing muscle recovery.

Vitamin C, deficiencies and symptoms.

Vitamin C deficiency is rare in developed countries, but it can manifest itself with various symptoms:

  • Chronic fatigue
  • Muscular weakness
  • Bleeding gums
  • Poor healing
  • Dry and fragile skin
  • Reduced immunity etc.

The specific pathology of lack of vitamin C is called scurvy.

What are the food sources of Vitamin C?

Vitamin C is naturally present in many foods, every season you can find foods rich in it.

  • Fruits: Citrus fruits (lemon, orange, grapefruit), kiwi, strawberries, blackcurrant
  • Vegetables: Broccoli, red pepper, cauliflower, spinach, parsley
  • Exotic fruits: Acerola, guava, mango
  • Others: Potatoes, tomatoes, sweet potato

The secret: a rich, varied and diversified diet with good quality vegetables guarantees you a good intake of vitamin C

Do you know when to take Vitamin C as a supplement?

Vitamin C supplementation may be considered in cases of proven deficiency or increased needs (stress, intense sport, pregnancy, etc.). Very often supplementation is useful during periods of temporary fatigue but also as a co-factor, for example when taking iron, detox or in symbiosis with taking collagen for better effectiveness at the level of 'absorption.

It is important to choose a form of vitamin C that the body can assimilate and to respect the indicated dosages.

Before telling you about the different forms of vitamin C, you should know that our body is capable of assimilating 200 mg/hour of vitamin C, hence the importance of the form of assimilation.

The different forms of vitamin C in food supplements.

To make our choice, we will take into account 3 criteria:
- assimilation
- the origin
- the dosage

Let's now see the different forms that our super heroine of the organism can take.

Ascorbic Acid, L-Ascorbic Acid to be exact:

  • The most common form of vitamin C in dietary supplements
  • Well absorbed by the body, but absorption limit at 500 mg/day
  • Inexpensive, it's the basis of the basics
  • Extracted from fruits or obtained by fermentation of sugar and bacteria

Ascorbic vitamin C

Calcium ascorbate:

  • Less acidic form of vitamin C than ascorbic acid
  • May be helpful for people with digestive disorders
  • More expensive than ascorbic acid
  • obtained by fermentation of sugar and bacteria

Sodium ascorbate:

  • Another less acidic form of vitamin C
  • Suitable for people suffering from hypertension
  • More expensive than ascorbic acid
  • obtained by fermentation of sugar and bacteria


  • Patented form of vitamin C
  • Improved absorption for the body due to its chemical composition

non-acidic form (ascorbates) and a metabolite of L-ascorbic acid (threonates) associated with an alkalizing mineral (calcium, magnesium, etc.).

  • More expensive than other forms of vitamin C but ideal as a supplement.
  • Extracted from fruits or obtained by fermentation of sugar and bacteria

Vitamin C Ester

Vitamin C liposome:

  • Liposomal vitamin C is encapsulated in liposomes (fatty substances) for better absorption.
  • Oxidizes less easily, it is better tolerated by fragile intestines.
  • Most expensive form of vitamin C because it requires an additional manufacturing step
  • Extracted from fruits or obtained by fermentation of sugar and bacteria

Liposomal Vitamin C

Some other bulk raw sources:

  • Acerola, however, be careful when you see marked “acerola 1000” (for example) does not mean 1000mg of vitamin C, but Acerola.

The dosage will then be 400 mg of Vitamin C. An error often observed in stores

  • Rosehip, the first berry to be exploited for its richness in vitamin C, has now fallen into disuse.
  • Camu-camu, good but comes from far away (eat broccoli!)
  • Sea buckthorn, very concentrated in Vitamin C, traditionally used in France because it is easy to store and was transformed at the end of summer to benefit from it during the winter. It can easily be incorporated into a smoothie or a drink.

Tips for choosing a vitamin C supplement

  • Choose a form of vitamin C that is well absorbed by the body, such as Ester C forms and long-acting vitamins
  • Avoid supplements with too many binders
  • Estimate your needs, there is no point in taking too much vitamin C if your meals are balanced and fatigue is minimal.
  • Use a recognized brand
  • Consider which dosage forms are best for you, if you have difficulty swallowing the capsules there are many other forms.
  • Do not hesitate to call us for advice

Vitamin C is an essential nutrient for overall well-being and health. By consuming foods rich in vitamin C and adopting adequate supplementation, you optimize your natural defenses, boost your energy and preserve your vitality. Don't wait any longer to make vitamin C, your daily health ally!

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