Vitamin C: why it is indispensable for the skin and the immune system

What is vitamin C?

Vitamin C (ascorbic acid) is a water-soluble vitamin that the body cannot synthesize on its own – so we must obtain it daily through food or supplements. It is involved in numerous biochemical processes that keep the body in balance, especially when we are exposed to stress, viruses or a polluted environment.

Vitamin C and the immune system

Vitamin C is one of the most powerful natural antioxidants. It:

• helps white blood cells fight viruses and bacteria;
• stimulates the production of antibodies;
• reduces inflammatory reactions and cell damage caused by free radicals.

When vitamin C levels are low, the immune system responds more slowly and recovery from illness is prolonged. Regular intake of vitamin C can help you recover faster from colds and provide more effective protection during cold seasons.

Vitamin C and the skin

Few substances have as proven an effect on the skin as vitamin C. It:

• participates in the synthesis of collagen, which maintains the elasticity and firm appearance of the skin;
• promotes wound healing and tissue repair;
• reduces pigment spots and gives a fresher and more even complexion;
• protects the skin from oxidative stress caused by UV rays and pollution.

When deficient, the skin may appear paler, looser, and more prone to irritation.

Foods rich in vitamin C

Natural sources of vitamin C are:

• citrus fruits (oranges, lemons, grapefruits);
• kiwi, strawberries and pomegranate;
• broccoli, red peppers, and kale;
• rosehip, which contains several times more vitamin C than an orange.

For people who are unable to obtain sufficient amounts through food, natural vitamin C supplements from fruit sources are recommended - they are absorbed more slowly and more fully by the body.

How much vitamin C do we need?

• For adults: 75–90 mg daily;
• With an active lifestyle, smoking or stress, needs can increase to 150–200 mg daily.

Since vitamin C is water-soluble, excess amounts are excreted in the urine – so it is better to take it regularly in small doses than infrequently in large doses.

Vitamin C is more than just an immune booster – it’s a key element for healthy skin, strong immunity and cellular defense. Regular intake, especially from natural sources, can help the body resist stress, seasonal changes and harmful environmental influences.