Is vitamin C as a dietary supplement useful?

Plenty of vitamin C protects against infection and is essential for many metabolic processes. A daily dose of 50 to 110 mg of vitamin C. How much vitamin C is recommended is actually needed and is a supplement to the diet with Vitamin C or even an “overdose” harmful?

Vitamin C is one of the essential active substances that need the human organism, but can not produce itself. Therefore, Vitamin C has to be supplied through diet or optionally via a dietary supplement. Its functions are varied: It captures the sometimes harmful free radicals and binds them. For a number of metabolic processes, Vitamin C is essential about the formation of connective tissue, collagen, the formation of hormones and the synthesis of proteins, enzymes and neurotransmitters. Vitamin C regulates cholesterol levels, neutralized carcinogenic nitrogen compounds from food and improves the absorption ability of iron in the intestine. Commonly known it as an effective means of strengthening the body’s immune system. But over the daily dose is debatable, many experts.

No fear of “overdose”.

The actual daily requirement of Vitamin C, among other things depending on body size and age. Increased need for example, have:

• Seniors
• Pregnant and lactating mothers
• Smoking
• Sick and Stressed

And while the American Society for Nutrition a recommendation in the milligram range pronounce, some experts are quite different view and even advise to daily 3 to 10 grams. Only in very rare cases, a genetic defect resulting in excess acid in the formation of kidney stones. More Vitamin C increases, however, clearly the immune system. This protects against colds and other infectious diseases. Also surgical wounds or abscesses heal faster. The list of beneficial effects is so long that some doctors use now even high doses of vitamin C as therapy.

The daily requirement.

The officially recommended Vitamin C requirement of a maximum of 110 mg can be easily covered with freshly squeezed orange juice or eating more kiwi fruit per day. Real Vitamin C bombs are also sea buckthorn juice, rose hips – drunk as a tea, acerola cherries, spinach, peppers, parsley, black currants, and various types of cabbage, to name just a few. But contains only fresh fruit and only gently cooked retain the original vitamins and vital substances. Harm air, light or heat it. Five times or raw food to eat fruit every day, only a few succeed. Who gets tired, often cold, suffering from chronic bleeding gums or chronic recurrent tonsillitis, or who is one of the mentioned groups with increased demand, which can take Vitamin C daily as a supplement.