Dr. Gérald Kierzek, emergency doctor and medical director of True Medical, details his essential roles, signs of a deficiency and the best way to take it daily.
The multiple functions of vitamin C
Often associated with citrus and energy, vitamin C plays a key role in our body. True Medical questioned Dr. Gérald Kierzek to specify his concrete actions. “”Vitamin C supports the functioning of certain immune cells“He explains.”But beware, it does not protect from colds. On the other hand, a regular socket could slightly reduce the duration and the severity“.
Its action goes far beyond. “”It also acts as antioxidant, protecting cells from free radicals. And also participates in the synthesis of collagen, essential for the skin, bones, cartilages, tendons and healing“, Note the doctor. Another essential point,”Vitamin C improves the absorption of iron from plants, which is precious for people who do not eat meat“.
How to recognize a vitamin C deficiency?
Indispensable for the proper functioning of the body, vitamin C should not miss. But what signals should alert? For Dr. Kierzek, some symptoms should draw attention: “Unusual fatigue, a tendency to fall often sick, bleeding gums or too slow healing may make one think of a lack“.
However, these clues remain to be qualified. “”They can be linked to many other problems, which is why it is important to consult a doctor“, he specifies.
When and how to take vitamin C?
In most cases, supplementation is done in self -medication, to strengthen defenses or compensate for a diet poor in fruits and vegetables. “”At the recommended doses, this is without danger“says Dr. Kierzek. He recalls, however, that”A medical prescription is necessary when it comes to treating a real deficiency, such as scurvy (rare in developed countries), or in certain particular contexts such as malabsorption or dialysis“.
The time of taking also has its importance. “”Vitamin C is better absorbed in the morning, on an empty stomach, since it is water -soluble“, He says. But in case of stomach burns, he advises to take it during a meal.
A cure can be considered in winter, during periods of fatigue or stress. “”There is no strict limit duration, but we often advise to make cures of a month, followed by a break“Explains the doctor. On the needs side,”The recommended intake for an adult are 110 mg per day, easily covered by a balanced diet: an orange brings about 70 mg, a kiwi 90 mg, a handful of raw pepper 100 mg“.
The supplements generally contain between 500 and 1000 mg per day. “”It is a safe and common dose, which provides an antioxidant effect and immune support“, He said. EFSA, the European Food Safety Authority, also sets the maximum limit tolerable to 1000 mg per day for an adult.”Beyond that, the excess is eliminated in the urine, but it can cause diarrhea or digestive disorders“, He concludes.