Learn about the vitamin C

What is vitamin C?

This vitamin is probably the best known, as it is often cited as an immune booster or weapon against bacteria. Vitamin C is found in many foods and is therefore easy to take.

What functions does vitamin C have?

Vitamin C strengthens your immune system particularly efficiently, builds up white blood cells, ensures healthy gums and teeth and strengthens connective tissue. Protein and other elements are brought together by vitamin C and deposited in the tissue, keeping it elastic and firm. Ligaments, cartilage, tendons and blood vessels of all kinds also benefit from the water-soluble vitamin.

In summary, vitamin C is responsible for:

  • It acts as an antioxidant.
  • It improves the immune system.
  • It improves the absorption of iron.
  • It promotes wound healing and scar formation.
  • It is an essential factor in the formation and cross-linking of collagen and thus contributes to the strength of connective tissue, cartilage and bones.
  • It is involved in the formation of hormones and neurotransmitters.

Common reasons for vitamin C deficiency

Vitamin C must be taken in through fruit and vegetables, unlike vitamin B, for example, the body cannot produce it itself. Those who eat little fresh fruit and vegetables and drink little water in addition, quickly suffer from a deficiency. Care should be taken with symptoms such as loose teeth, susceptibility to colds and poor wound healing, which are typical effects of a vitamin C deficiency.

Vitamin C in food


Vitamin C is mainly contained in the following foods:

Food in 100gwater-soluble vitamins
Acerola1.700 mg
Rose hips1.250 mg
Sea buckthorn berry juice265 mg
Guava273 mg
blackcurrants177 mg
Papaya80 mg
Strawberry55 mg
lemon/lemon juice53 mg
Kiwi100 mg
Orange50 mg
Grapefruit40 mg
Banana10 mg

How high should the vitamin C dosage be?

Vitamin C is water soluble, therefore overdoses are excreted. Overdoses therefore occur very slowly. The optimum dose for men and women is 150 milligrams per day, but athletes should take double this amount if possible.

Why do you need vitamin C during training?

As already mentioned, vitamin C strengthens all parts of the body that are stressed and strained by sport. Potential wear and tear of joints, ligaments and muscles can thus be counteracted. Sufficient regeneration after training is extremely important to prevent long-term damage. Vitamin C also improves the absorption of calcium and magnesium. These are essential before and after exercise to compensate for the consumption caused by sweating.

When is vitamin C taken? 

Vitamin C can be taken throughout the day, but a good dose after a workout is particularly important. This boosts muscle regeneration, prevents muscle soreness and reduces oxidative stress in the muscle fibres. Oxidative stress – i.e. an excess of oxygen in the tissue – is the main cause of small tears and overstretching, which can be painful.

Learn more about vitamins

You want to learn more about vitamins? Then take a look at our free vitamin guide.