Vitamin Cascorbic acidL- ascorbic acid is a vitamin that is not produced by the body, therefore the only ways to provide it is diet, supplementation or external use of preparations.

Average daily requirement for vitamin C


babies up to 1 year of age

20 mg/ day;

children 1- 3 years old

40 mg/ day;

children 4- 12 years old

50 mg/ day;

girls 13- 18 years old

65 mg/ day;

boys 13- 18 years old

75 mg/ day;

women over 18 years old

75 mg/ day;

pregnant women

80- 85 mg/ day;

 breastfeeding women

115- 120 mg/ day;

men over 18 years old

90 mg/ day.

The demand for vitamin C increases


with heavy, prolonged physical exertion,

during bowel dysfunction,

in the absence of appetite,

in the elderly,

in people with hypertension,

in people with diabetes,

in smokers,

in people who are under severe stress,

in pregnant and lactating women.

The main functions of vitamin C in the human body


participates in the process of collagen synthesis, affecting the condition of the connective tissue,

is a strong antioxidant and protects cells against free radicals,

strengthening and sealing blood vessels,

slowing down the aging process of the skin,

supports the wound healing process,

activates many enzymes,

participates in the synthesis of neurotransmitters, improving brain function,

participates in the production of red blood cells,

inhibits the oxidation of `bad` LDL cholesterol, reducing atherosclerotic changes,

anti- inflammatory and anti-allergic,

regulates the processes of absorption of microorganisms by leukocytes,

facilitates the absorption of iron,

participates in the metabolism of amino acids, especially tyrosine,

participates in the synthesis of steroid hormones (corticosteroids),

strengthens gums and teeth,

improves the condition of articular cartilages,

prevents bone decalcification,

regulates blood pressure,

stimulates the immune system,

cancer prevention.

Vitamin C deficiency symptoms



poor collagen synthesis;

increased exposure to exudates, bruises and hemorrhages;

inflammation of the gums;

slow down wound healing;

infections that can lead to sepsis.



Vitamin C deficiency can also lead to



low mood, lethargy, apathy, depression;




infection, decreased immunity.

Chronic vitamin C deficiency may increase the risk of certain cancers and atherosclerosis. They can also lead to an increase in blood pressure and an increase in cholesterol.

Vitamin C overdose:

skin rash that looks like hives,

gastrointestinal disorders: nausea, heartburn, vomiting, flatulence, feeling of overflowing, diarrhea, abdominal pain.

Vitamin C in the diet


The content of vitamin C may vary depending on the region of cultivation of the raw material, species or method of thermal treatment (e.g. cooking, baking, cutting)- losses of vitamin C can reach up to 50%.


The best way to preserve the high amount of vitamin C in plant foods is by steaming or eating them raw; and among the best methods of preserving a high dose of ascorbic acid in food is the pickling and freezing process.

Content of vitamin C in 100 grams of fresh weight of the product


sea buckthorn up to 900mg

rose hips 250- 800 mg

nettle 600 mg

chives 524 mg

black currants 150- 300 mg

parsley 269 mg

paprika 125- 200 mg

Brussels sprouts 65- 145 mg

kohlrabi 70- 100 mg

kiwifruit 84 mg

broccoli 65- 150 mg

strawberries 46- 90 mg

cabbage 35- 70 mg

cauliflower 37- 70 mg

grapefruit 30- 70 mg

spinach 40- 84 mg

lemons 40- 60 mg

red and white currants 26- 63 mg

oranges 30- 50 mg

chicory 6- 33 mg

string beans 25-30 mg

radish 25 mg

gooseberry 25- 40 mg

lettuce 12- 30 mg

tomatoes 5- 33 mg

carrot 2 mg

beets 8 mg

spring potatoes 20- 33 mg

raspberries 19- 37 mg

winter potatoes 7- 8 mg

apples 0.5- 20 mg

pears 4 mg

plums 5 mg

bananas 7- 14 mg

walnuts 3 mg

Functions of vitamin C in cosmetics


is a strong antioxidant,

neutralises free radicals,

protects the skin against the harmful effects of UV radiation,

anti- inflammatory, antibacterial, exfoliating,

participates in the synthesis of collagen and ceramides,

works depigmenting,

strengthens and seals blood vessels,

supports the wound healing process,

gives shine,

improves flexibility,

smoothes wrinkles,

increases the density of the dermis,

protects against oxidative stress.

Forms of vitamin C



L- ascorbic acid (ascorbic acid)- pure form of vitamin C. Soluble in water, highly unstable. It gives immediate brightening effects, but it can lead to irritation. Effective concentration 15%- 30%.


ascorbyl palmitate (ascorbyl palmitate)- a synthetic derivative of vitamin C, soluble in fats. It shows high stability and low biological activity, acts on the surface of the skin, does not stimulate collagen.


magnesium salt of ascorbyl phosphate MAP (magnesium ascorbyl phosphate)- stable in aqueous solutions, resistant to oxidation. Effective concentration from 10%, has an antioxidant and brightening effect.


sodium salt of ascorbyl phosphate SAP (sodium ascorbyl phospate)- strong antibacterial properties, at a concentration of 1% it has an anti- acne effect.


ascorbyl glucoside- made from vitamin C and starch. It is slowly released under the influence of enzymes, so it penetrates into the deeper layers of the epidermis, reduces discoloration and inhibits the production of melanin. High irritating potential.


oil forms: ascorbyl isostearate (ascorbyl isostearate) and ascorbyl tetraisopalmitate (tetrahexyldecyl ascorbate, ascorbyl tetraisopalmitate)- durable and stable forms of vitamin C, soluble in fats. They have the ability to penetrate into the deeper layers of the epidermis. Effective concentration from 1%.

For daily care of the form Sodium Ascorbyl Phospate, Magnesium Ascorbyl Phosphate and Ascorbyl Glucoside.


For immediate skin improvement: Ascorbic Acid.


The strongest and most effective form of vitamin C is Ascorbyl Tetraisopalmitate.

Do not combine


vitamin C (ascorbic acid) and niacinamide- neutralise each other; the combination can lead to the formation of harmful hydrogen peroxide and nicotinic acid;


vitamin C and retinol- neutralising the substance;


hydroxy acids, i.e. AHA / BHA acids- high irritating potential;


heavy metals such as copper and iron- the opposite effect.

Vitamin C. Demand for vitamin C. Functions of vitamin C in the human body. Vitamin C in the diet. Sources of vitamin C. Functions of vitamin C in cosmetics  Forms of vitamin C. What not to combine vitamin C with. Symptoms of vitamin C deficiency.