Supplements with antioxidants
Antioxidants are molecules that fight harmful substances (free radicals) in the body. These free radicals are compounds that can cause damage to the body when their levels in the body become too high. The body needs antioxidants to neutralize free radicals in balance.
The body has its own antioxidant defenses to keep free radicals under control. When these defenses are no longer functioning optimally, it is important to replenish the body's own supply of antioxidants. Supplements with antioxidants can then help restore the balance and support the natural defenses against free radicals.
Antioxidants and free radicals
Free radicals are constantly being formed in the body. Without antioxidants, free radicals could quickly cause a lot of damage. However, free radicals are important to the body because they also perform functions that are essential for health. For example, immune cells use free radicals to fight infections. This makes it important for the body to maintain a balance of free radicals and antioxidants.
When there are more free radicals than antioxidants, it can lead to a condition called oxidative stress. Long-term oxidative stress can damage DNA and other important molecules and tissues in the body.
Types of antioxidants
There are basically 3 types of antioxidants that occur in nature: vitamins, antioxidant enzymes and phytochemicals. You can find these in all kinds of sources such as vegetables, fruit but also in algae and the human body.
Vitamins
The body does not naturally produce antioxidant vitamins. Therefore, it is essential to include dietary sources of them in our daily diet. This can be in the form of food or supplements. Common antioxidant vitamins include vitamin A, C, E, folic acid, and beta-carotene.
Phytochemicals
Phytochemicals are the antioxidants that are naturally used by plants to protect themselves from free radicals. Phytochemicals are divided into the following categories carotenoids, flavonoids, allyl sulfides, and polyphenols. Mainly foods such as whole grains, fruits, and vegetables contain phytochemicals.
Enzymes
Certain enzymes have an antioxidant effect. Examples of these enzymes are superoxide dismutase (SOD), glutathione peroxidase, glutathione reductase and catalases. In order for antioxidant enzymes to have an optimal antioxidant effect, they need co-factors such as iron, copper, selenium, magnesium and zinc.
Antioxidants in supplements
Antioxidants can be categorized as either water-soluble or fat-soluble. Water-soluble antioxidants work in the fluid inside and outside cells, while fat-soluble antioxidants work primarily in cell membranes. Both forms of antioxidants are often used in supplements.
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Vitamin C – a water-soluble vitamin with powerful antioxidant properties. It cannot be produced by the body itself and is an essential nutrient for the body. Vitamin C is good for the immune system, helps protect body tissues from damage and can help reduce fatigue.
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Vitamin E – Vitamin E is a very powerful, fat-soluble vitamin. This vitamin plays an important role in protecting cell membranes from oxidative damage. This vitamin is also often added to fish oil supplements to protect the effective omega-3 fish fatty acids.
- Flavonoids – Flavonoids are plant antioxidants with a powerful effect. They are associated with protecting body tissues and can contribute to the health of blood vessels and a favorable blood flow.
Want to order antioxidants?
If you want to order products with antioxidants, you have come to the right place. One of our top products in the field of health support is the Multi Premium. A powerful multivitamin with a high dosage of organic vitamins and minerals together with the most powerful antioxidants.
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bloggleResveratrol: What is it and what are the benefits?
Resveratrol has several benefits and has received a lot of attention in recent years, partly due to the so-called French paradox. This intriguing phenomenon points to the fact that the French, despite their love of high-fat meals, have remarkably healthy hearts and blood vessels. The red wine (rich in resveratrol) they drink daily is often cited as a possible explanation. But is the secret really in that glass of wine? Resveratrol offers more than just an excuse to toast! In this article, you'll learn exactly what resveratrol is and what surprising health benefits it can offer. Resveratrol is a powerful antioxidant found in red grape skins, with potential benefits for cell protection, cardiovascular health, and blood sugar control. Trans-resveratrol is the best form of resveratrol. Research on resveratrol is still relatively small, particularly regarding cholesterol and cognition. Choose a resveratrol supplement with trans-resveratrol and a good dosage (≥200 mg). Possible side effects include stomach upset and dizziness with high doses (>1000 mg). Table of contents What is Resveratrol? What are Polyphenols? How Resveratrol Works The Rise of Resveratrol Benefits of Resveratrol Side Effects of Resveratrol Foods with Resveratrol Wine with the Most Resveratrol Buy Resveratrol What is Resveratrol? Resveratrol is a powerful antioxidant belonging to the polyphenol group. These are natural plant compounds that help protect our cells from oxidative damage. It is one of many polyphenols that can support the body in the fight against aging and cell damage. What are polyphenols? Polyphenols are a large group of plant substances that often have antioxidant properties. Within this group there are several subgroups, such as the stilbenes, and resveratrol is an example of such a stilbene. To summarize it briefly: Polyphenols - The large group of plant substances with antioxidant properties. Stilbenes - A subgroup within the polyphenols. Resveratrol - A specific stilbene, commonly found in red wine and grapes. The effects of resveratrol Resveratrol protects our cells from oxidative stress. You can compare this to a rust inhibitor that protects against the corrosion of iron. Oxidative stress can occur in our bodies when there are too many free radicals and too few antioxidants to neutralize them. This can lead to cell damage and accelerated aging. Adding resveratrol to your diet (through food or supplements) can help support your body's resistance to oxidative stress, especially when living an unhealthy lifestyle, including factors such as stress, poor diet, and excessive alcohol consumption. Good to know : Your body also produces its own antioxidants, but an antioxidant-rich diet helps your body strengthen its protection. The rise of resveratrol Resveratrol was first discovered in 1940, in the roots of Japanese knotweed, a plant native to East Asia. But it didn't really gain attention until the 1990s, when it was found in red wine and linked to the "French paradox." Researchers noticed that despite their diets often being high in saturated fats (e.g., cheese, meat, and butter), the French had remarkably low rates of heart disease. One of the main hypotheses often put forward is the consumption of red wine, which contains resveratrol. Benefits of Resveratrol Researchers have discovered a great deal about resveratrol since then. But despite promising results in lab and animal studies, the evidence in humans is still inconclusive. So far, (trans)resveratrol has been shown to have the following benefits for our health: Contributes to the protection of cells and tissues* - As an antioxidant, resveratrol can help neutralise free radicals. Supports blood sugar levels* - Studies suggest that resveratrol is beneficial for blood sugar levels. The best results were seen with doses of 100 mg per day or more. (1) Supports healthy heart and blood vessels* - There is some evidence that resveratrol can help maintain healthy blood vessels. This may benefit blood pressure and indirectly contribute to overall heart health. (1) Less clear are the effects of resveratrol on: Cholesterol levels - There are some indications that resveratrol may affect cholesterol levels, but the effects are small and further research is needed. It is not a cholesterol medication, but it may be useful as a support. (2) Inflammatory Values – This is mainly due to its antioxidant effect. (3) Cognitive Function - Some research suggests that resveratrol may benefit cognition, but results are mixed and further research is needed. (4) Weight Management - Resveratrol may contribute to weight management, but further studies are needed to confirm these effects. (5) Good to know : (*) Health claim pending approval by the European Commission. Side effects of resveratrol Resveratrol is generally considered a safe dietary supplement, and side effects are rare. However, it is important to follow the recommended dosage, as side effects are reported mainly at higher doses. Below are some possible side effects: Nausea - In some cases, resveratrol can cause nausea. Taking the supplement after a meal often helps. Intestinal complaints - Such as diarrhea or bloating Dizziness - Because resveratrol can affect your blood pressure Indirect side effects (drug interactions): Enhanced effect of diabetes medication - Resveratrol can lower blood sugar levels, especially when combined with diabetes medication. Consult your doctor if you have diabetes and are taking medication for it. Enhances the effect of blood thinners - Resveratrol can enhance the effect of blood thinners. Consult your doctor if you are taking blood thinners. Food with resveratrol Resveratrol is found not only in red grapes, but also in a number of other foods. If you're looking for a natural way to add resveratrol to your diet, these are the richest sources: Walnuts (1.6 mg) Mandarin (1.1 mg) Sweet potato (1.0 mg) Red wine (1-2 mg per 100 ml, approximately 0.1-0.2 mg per 10 ml) * Peach (0.5 mg) Pure cocoa (0.5-1 mg per 100 g) * Grapes (0.1 mg) Peanuts (0.1 mg) (6) (*) The amount of resveratrol in wine depends on the type of wine and the grape variety, and the amount in cocoa also varies depending on the percentage of cocoa in the chocolate. Wine with the most resveratrol Of the different types of wine, red wine contains the most resveratrol. This is because the skins of red grapes contain a lot of this substance. Among red wines , Pinor Noir (French wine) contains the most resveratrol. White wine has significantly less resveratrol, as the skins do not ferment. Red wine contains between 0.3 and 1.0 mg of resveratrol per 150 ml (about a glass), depending on the grape variety and maturation (e.g. Cabernet Sauvignon, Pinot Noir, Merlot). White wine contains less than 0.1 mg per glass, because the grape skins are not used. Production and growing conditions also influence the content: wines from warmer climates often contain more resveratrol. Buy Resveratrol The amounts of resveratrol in food and wine are not high. To experience a faster and stronger effect, you can buy resveratrol supplements. It is important to pay attention to a number of criteria, because not all resveratrol supplements are effective: Choose trans-resveratrol : This form is biologically more active and effective than cis-resveratrol. Resveratrol supplement packaging often lists which form of resveratrol it contains. Go for the purest supplements - Some supplements will indicate on the packaging that they have a high purity, for example "95% pure" or "100% natural trans-resveratrol. Carefully review the ingredients list - The best supplements contain as few fillers as possible, such as binders or artificial additives. Ideally, they should contain only trans-resveratrol, without any unnecessary extras. Pay attention to the dosage : Choose a supplement with at least 200 mg trans-resveratrol per dose for best results. Read the reviews : Read reviews and research the brand's reputation to assess the quality of the product. Ebrina van der Bijl Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle. Read more Sources used Zhu, X., Wu, C., Qiu, S., Yuan, X., & Li, L. (2017). Effects of resveratrol on glucose control and insulin sensitivity in subjects with type 2 diabetes: systematic review and meta-analysis. Nutrition & Metabolism, 14(1). https://doi.org/10.1186/s12986-017-0217-z Li, Z., Liu, S., Liu, Q., Wang, M., Haedi, A. R., Zang, S. S., & Li, J. (2024). figure captionsEfficacy of resveratrol supplementation on lipid profile parameters: An umbrella of meta-analysis. Prostaglandins & Other Lipid Mediators, 175, 106903. https://doi.org/10.1016/j.prostaglandins.2024.106903 Shoura, SMS, Naghsh, N., Moslemi, E., Kavyani, Z., Moridpour, A.H., Musazadeh, V., & Dehghan, P. (2022). Can resveratrol supplementation affect biomarkers of inflammation and oxidative stress? An umbrella meta-analysis. Journal Of Functional Foods, 99, 105360. https://doi.org/10.1016/j.jff.2022.105360 Marx, W., Kelly, J. T., Marshall, S., Cutajar, J., Annois, B., Pipingas, A., Tierney, A., & Itsiopoulos, C. (2018). Effect of resveratrol supplementation on cognitive performance and mood in adults: a systematic literature review and meta-analysis of randomized controlled trials. Nutrition Reviews, 76(6), 432–443. https://doi.org/10.1093/nutrit/nuy010 Molani-Gol, R., & Rafraf, M. (2023). The anti-obesity effects of resveratrol on the 3T3-L1 adipocytes. International Journal For Vitamin And Nutrition Research, 94(3–4), 252–263. https://doi.org/10.1024/0300-9831/a000784 Xu, Y., Fang, M., Li, X., Wang, D., Yu, L., Ma, F., Jiang, J., Zhang, L., & Li, P. (2024b). Contributions of Common Foods to Resveratrol Intake in the Chinese Diet. Foods, 13(8), 1267. https://doi.org/10.3390/foods13081267
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All about the effects of chlorella: How to use it
Chlorella is increasingly found in supplements like green juices and detox juices. But what exactly is it, and how do you use it wisely? In this article, I'll explain what chlorella is and what it's actually good for. I'll also share tips to consider when buying it, the difference with spirulina, and any side effects you might experience. Chlorella is a green freshwater algae packed with nutrients such as protein, chlorophyll, vitamins and minerals; often used in powder or tablet form as a supplement to a healthy diet. Research shows potential benefits for energy, immune system, and detoxification, but results are mixed; therefore, consider chlorella primarily as a dietary supplement, not a proven miracle cure. When purchasing, it's important to pay attention to purity, origin, and the "cracked cell wall" label for better absorption; choose between powder, tablets, or blends depending on preference and ease of use. Table of contents What is chlorella? How does chlorella work? The cracked cell wall technique Vitamin B12 in chlorella Chlorella as a detox What researchers are still discovering about chlorella's effects What is the difference between spirulina and chlorella? Are there any side effects of chlorella? Green Juice powder with chlorella Buying chlorella: What to look for? Chlorophyll or chlorophyllin? Conclusion What is chlorella? Chlorella is a freshwater microalgae . Tiny, yet rich in chlorophyll , fiber, and natural micronutrients (always check the label: the composition varies by brand). Chlorophyll is the green plant pigment that absorbs sunlight and helps plants produce energy. Chlorella owes its deep green color and "green" flavor to it. You can find it as a powder or as chlorella tablets and sometimes in blends with other “greens”. How does chlorella work? At its core, Chlorella is just food : a green freshwater algae that your body digests just like other plant products. What's special is that it is a compact source of diverse nutrients. This is what chlorella gives you in small portions (the exact nutritional values vary by type and brand, so check the label): Plant-based proteins (and essential amino acids) – The building blocks your body uses for muscle, enzyme, and recovery. While not in large quantities, this is a good contribution to your protein needs. Carotenoids (such as β-carotene, lutein, and zeaxanthin) – These are antioxidant plant compounds. β-carotene is particularly important: Your body can convert it into vitamin A, which contributes to normal vision, healthy skin, and the normal functioning of the immune system. Vitamins and minerals – Such as iron and folate, which contribute to normal energy metabolism and help reduce fatigue. Omega-3 (ALA) – Alpha-linolenic acid (ALA) is a plant-based form of omega-3. ALA is an essential fatty acid that your body cannot produce. It contributes to the maintenance of normal cholesterol levels with a daily intake of 2 g. The amount in chlorella is modest, but it makes it an interesting addition to a plant-based diet. Chlorophyll – The green pigment in plants and algae. It's often studied in research related to liver function, digestion, and cell protection, but the results are not yet conclusive. The cracked cell wall technique It's good to know that chlorella naturally has a strong cell wall. This makes it harder for your body to release nutrients. Many producers therefore use the so-called " cracked cell wall" technique . This involves mechanically breaking open the cell wall, making the nutrients more readily available for absorption in your intestines. Vitamin B12 in chlorella I'm often asked: Is chlorella a good source of vitamin B12? The answer isn't so simple: Sometimes it is, and sometimes it isn't. Here's how it works: Some algae, such as spirulina, contain primarily B12 lookalikes (pseudo-B12) that our bodies can't utilize effectively. Chlorella is different: it can provide active B12 components, such as methylcobalamin . This makes it interesting, especially for vegans. But there are two caveats: Not all B12 is usable – Some may still be inactive. Widely varying amounts – It can vary from 0.18 to 15 µg per 3 grams depending on brand and batch. That's somewhere between 7% and 625% of your daily requirement (2.4 µg). (1)(2) In other words, chlorella can contribute to your B12 intake, but it's not a reliable source . Think of it as a bonus, not your only source. Chlorella as a detox Another point of contention is chlorella as a detox product. Chlorella is often marketed as a "detox," and there's some truth in that, but the evidence is still tentative. That's why I prefer to view it as a green food that can be used as a support during a detox program . In some studies, the liver enzyme AST (a blood marker) decreased, and in a small study using an algae mix, lower metal levels (mercury and tin) were measured, probably because chlorella binds to these substances in your intestines and reduces absorption. (3)(4) This sounds promising, but these are small studies, and chlorella alone didn't have the desired effect. Current research doesn't yet prove that chlorella improves liver function or detoxifies, and more research is needed . Want to give it a try? Choose a pure product and combine it with a healthy lifestyle. What researchers are still discovering about how chlorella works There's also a lot of research into the effects of chlorella on other areas, such as mood , the immune system , and metabolism . However, there's still insufficient evidence on this. For mood and glucose regulation, the results are promising, but still variable, often due to small-scale studies. For the immune system, the effects are more consistent, but here too, larger studies are needed for definitive conclusions. (5)(6)(7) What is the difference between spirulina and chlorella? Although they are often found on the same shelf, spirulina and chlorella are actually quite different: Species - Spirulina is a blue-green cyanobacterium (so technically not an algae), while chlorella is a true green microalgae. Appearance and taste - Spirulina is a blue-green powder with a soft texture and a slightly marine flavor. Chlorella, on the other hand, is a deep green powder with a fuller texture and an earthy, "green" flavor. Nutritional value & effect - Spirulina contains a lot of vegetable protein and antioxidants, while chlorella contains more chlorophyll and in some cases can provide active vitamin B12. Did you know that you can take spirulina and chlorella together? So you don't necessarily have to choose. Are there any side effects of chlorella? Chlorella is safe for most people. Studies have shown that doses of 1 to 8 grams per day are well tolerated. Mild side effects sometimes occur, such as: Digestion - Mild symptoms such as bloating or gas may occur, especially when starting out. Start with a low dose (0.5-1 gram/day) and gradually increase your dose to minimize this. Allergy/sensitivity - Rare, but can occur. You'll notice typical allergy symptoms such as itching, tingling, and swelling of your lips, tongue, and throat. In that case, stop immediately. Are you taking medication (such as blood thinners) or are you pregnant/breastfeeding? Always consult your doctor or pharmacist. Green Juice powder with chlorella Are you a smoothie fan like me? Then chlorella in a green juice powder is perfect for you. Our Healthboost Green Juice combines chlorella with other superfoods for daily convenience. The powder dissolves easily in water or your favorite smoothie, perfect for a healthy start to your day. These are the benefits of a green juice blend with chlorella: Super simple – No separate jars or scales required. Flexible dosing – Half, full, or 1½ scoops, just the way you like it. No pills needed – No capsule shell or fillers. Milder taste – In a green juice blend, the “green” taste of chlorella is much less noticeable because it is mixed with other natural ingredients. Not used to the green flavor yet? Start with half a scoop and mix with citrus (like lemon or lime) or ginger for a refreshing twist. Buying Chlorella: What to look out for? Want to buy chlorella? You have three options: Green juice blends – Here, chlorella is combined with other superfoods. This creates a milder flavor and provides a broader mix of nutrients. For everyday use, this is usually the most accessible and practical choice. Pure chlorella powder – 100% chlorella with no additives. It delivers a powerful dose, but its distinct green flavor makes it difficult for everyone to incorporate. Tablets or capsules – Useful if you want to avoid the taste, but they often contain fillers and offer less flexibility in dosage. Whatever you choose, pay attention to these points: Purity and testing - Choose a brand that is transparent about testing for heavy metals, microbes, and other contaminants. A certificate of analysis assures you that the product is safe. Processing - Make sure the label says "cracked cell wall." This breaks the algae's cell wall, allowing your body to better absorb nutrients, such as antioxidants. Origin and cultivation - Choose chlorella from a reliable, preferably organic, source. Transparency about the growing location and production methods (e.g., clean water, sustainable cultivation) builds trust. Label and composition - Check the amount of chlorella per dose (e.g., 500 mg per tablet), check for any fillers (for tablets), and check the expiration date. A fresh product retains more nutritional value. In powder form, a fresh, green odor indicates quality; a musty odor indicates degradation. These tips will help you choose a chlorella supplement that's right for you. Combine it with healthy habits for the best results! Chlorophyll or chlorophyllin? Sometimes you come across supplements containing chlorophyllin , but that is not the same as chlorophyll . Chlorophyll is the natural, fat-soluble, green plant pigment found naturally in chlorella that gives the algae its deep green color. Chlorophyllin, on the other hand, is a processed, water-soluble variant (often as sodium or copper salt) that you may also encounter as a colorant (E140/E141). The origin, composition, and solubility vary. Therefore, always check the label: does it actually say chlorophyll from chlorella, or is it chlorophyllin? Conclusion Chlorella isn't a miracle cure, but it is a great addition to your diet. I personally see it as a compact, green addition that's easy to fit into your daily routine. Choose powder (in a smoothie or water) or chlorella tablets if you want to avoid the taste. When purchasing chlorella supplements, pay attention to quality: Origin, broken cell wall, and independent lab testing. About detox : The evidence is promising, but also mixed, and most studies are small. So choose chlorella primarily as a supplement to your basic diet (food, sleep, exercise, hydration). If you want to keep things simple, a green juice blend with chlorella is a practical way to maintain daily consistency. Build up the dosage slowly and listen to your body. Ebrina van der Bijl Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle. Read more Sources used Bito, T., Bito, M., Asai, Y., Takenaka, S., Yabuta, Y., Tago, K., Ohnishi, M., Mizoguchi, T., & Watanabe, F. (2016). Characterization and Quantitation of Vitamin B12 Compounds in Various Chlorella Supplements. Journal Of Agricultural And Food Chemistry, 64(45), 8516–8524. https://doi.org/10.1021/acs.jafc.6b03550 Merchant, R. E., Phillips, T. W., & Udani, J. (2015). Nutritional Supplementation withChlorella pyrenoidosaLowers Serum Methylmalonic Acid in Vegans and Vegetarians with a Suspected Vitamin B12Deficiency. Journal Of Medicinal Food, 18(12), 1357–1362. https://doi.org/10.1089/jmf.2015.0056 Yarmohammadi, S., Hosseini-Ghatar, R., Foshati, S., Moradi, M., Hemati, N., Moradi, S., Kermani, M.A.H., Farzaei, MH, & Khan, H. (2021). Effect of Chlorella vulgaris on Liver Function Biomarkers: a Systematic Review and Meta-Analysis. Clinical Nutrition Research, 10(1), 83. https://doi.org/10.7762/cnr.2021.10.1.83 Ebrahimi-Mameghani, M., Aliashrafi, S., Javadzadeh, Y., & AsghariJafarabadi, M. (2014b). The Effect of Chlorella vulgaris Supplementation on Liver En-zymes, Serum Glucose and Lipid Profile in Patients with Non-Alcoholic Fatty Liver Disease. DOAJ (DOAJ: Directory Of Open Access Journals). https://doi.org/10.5681/hpp.2014.014 Panahi, Y., Badeli, R., Karami, G., Badeli, Z., & Sahebkar, A. (2015). A randomized controlled trial of 6-week Chlorella vulgaris supplementation in patients with major depressive disorder. Complementary Therapies in Medicine, 23(4), 598–602. https://doi.org/10.1016/j.ctim.2015.06.010 Kwak, J. H., Baek, S. H., Woo, Y., Han, J. K., Kim, B. G., Kim, O. Y., & Lee, J. H. (2012). Beneficial immunostimulatory effect of short-term Chlorella supplementation: enhancement of Natural Killer cell activity and early inflammatory response (Randomized, double-blinded, placebo-controlled trial). Nutrition Journal, 11(1). https://doi.org/10.1186/1475-2891-11-53 Fallah, A. A., Sarmast, E., Dehkordi, S. H., Engardeh, J., Mahmoodnia, L., Khaledifar, A., & Jafari, T. (2017). Effect of Chlorella supplementation on cardiovascular risk factors: A meta-analysis of randomized controlled trials. Clinical Nutrition, 37(6), 1892–1901. https://doi.org/10.1016/j.clnu.2017.09.019
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13 Scientifically Proven Benefits of Vitamin C
Vitamin C is one of the most well-known vitamins. It's a water-soluble, essential vitamin. This means your body can't produce it on its own, so you must get it from food or a supplement. Vitamin C is best known for its antioxidant properties, safety, and low price. It's often used, among other things, to treat cold symptoms. An antioxidant protects your body against damage caused by free radicals (such as UV radiation or air pollution). But what types of vitamin C are there? And what are its benefits? In this article, I'll explain the different types of vitamin C and its 13 scientifically proven benefits ! Vitamin C is an essential, water-soluble antioxidant that your body cannot produce itself. It supports the immune system, heart, bones, iron absorption and mental functions thanks to the production of collagen and antioxidant protection. Different forms (L-ascorbic acid, mineral ascorbates, Ester-C) offer the same benefits but differ in absorption and stomach friendliness. Table of contents Types of Vitamin C L-ascorbic acid Mineral ascorbates Ester-C Scientifically proven benefits of vitamin C 1. Vitamin C protects against oxidative damage 2. Vitamin C is good for your blood vessels 3. Vitamin C is good for your bones 4. Vitamin C is good for your cartilage 5. Vitamin C is good for iron levels in your blood 6. Vitamin C is good for your immune system 7. Vitamin C is good for your skin 8. Vitamin C is good for your psychological function 9. Vitamin C is good for your mouth and teeth 10. Vitamin C is good for the regeneration of vitamin E 11. Vitamin C is good for your nervous system 12. Vitamin C supports your energy levels 13. Vitamin C helps with fatigue Vitamin C is a versatile supplement Types of Vitamin C Because vitamin C is an essential vitamin, your body cannot produce it on its own. Therefore, it's important to eat plenty of foods rich in vitamin C, such as kiwis or oranges. You can also choose to take a vitamin C supplement. There are currently three generations of vitamin C on the market: L-ascorbic acid L-ascorbic acid is the natural form of vitamin C and is the least expensive compared to the other forms. It is a very weak acid and is well tolerated by most people, except those who are acid-sensitive. Mineral ascorbates Examples of mineral ascorbates include calcium ascorbate, sodium ascorbate, and magnesium ascorbate. In these supplements, vitamin C is bound to a mineral, which reduces the acidity of the vitamin C. Mineral ascorbates are a good choice for anyone looking for vitamin C that is less harsh on the stomach than L-ascorbic acid. Ester-C Ester-C is a complex of calcium ascorbate and vitamin C metabolites with higher bioavailability. This means it's a version of vitamin C that's better absorbed by your body. This is the newest and most absorbable version of L-ascorbic acid. All three different vitamin C supplements offer the same health benefits for your body. In recent years, extensive research has been conducted into these benefits. Did you know? Brussels sprouts and red bell peppers contain more vitamin C than oranges. Scientifically proven benefits of vitamin C Below you will find 13 benefits of vitamin C, along with various scientific studies that support this: 1. Vitamin C protects against oxidative damage Vitamin C is primarily known as an antioxidant, meaning it helps combat free radicals in the body. These free radical compounds can cause damage when you have too much of them in your body. Your body uses antioxidants to keep these free radicals under control. Vitamin C contributes to protection against free radicals and external influences. This is good for maintaining healthy cells and tissues. (1) 2. Vitamin C is good for your blood vessels Healthy cardiovascular systems are important for everyone. All your organs depend on the blood supply. Unhealthy blood vessels can prevent various vital organs from receiving enough blood. Vitamin C contributes to the production of collagen in your body. Collagen is important for maintaining supple veins and strong blood vessel walls, among other things. A collagen deficiency is detrimental to your blood vessels. In fact, vitamin C is important for the health of your blood vessels, because collagen formation is essential for the proper functioning of the blood vessels. This has been shown in a study of obese children. (2) 3. Vitamin C is good for your bones Vitamin C is not only important for your blood vessels but also for normal bone function. For example, vitamin C contributes to the maintenance of strong bones and plays a role in bone formation. A study has shown that vitamin C is good for maintaining strong bones. No adverse effects have been reported, which suggests that vitamin C is safe to use. (3) A vitamin C deficiency affects collagen production. And collagen contributes to the maintenance of strong bones. Taking a vitamin C supplement is therefore good for your bones. This is measured based on bone mineral density. (4) 4. Vitamin C is good for your cartilage Healthy bones and healthy cartilage. Who wouldn't want that? Because vitamin C contributes to collagen production in your body, it's good for the production of cartilage in joints. Vitamin C is also good for maintaining healthy cartilage. Its antioxidant properties offer protection against inflammation in your joints. This has been shown in a study of the effect of vitamin C on cartilage health. (5) This is because the vitamin is water soluble and can therefore react with various aqueous free radicals and reactive forms of oxygen. A vitamin C deficiency can therefore lead to reduced collagen production. Joints contain a lot of collagen-rich connective tissue, which means a collagen deficiency could cause problems. Many studies have been done on the cause of joint problems related to collagen deficiency. (6) 5. Vitamin C is good for the iron levels in your blood Iron is an important mineral that plays a variety of roles in your body. For example, iron is essential for the production of red blood cells and the transport of oxygen. Vitamin C increases the absorption of iron from food by your body. In fact, 100mg of vitamin C has been shown to increase iron absorption by 67%. (7) Essentially, the vitamin provides your body with extra iron. This is very beneficial for people prone to iron deficiency, as it can help reduce the risk of anemia. An iron deficiency can lead to reduced red blood cell production, which causes anemia. Do you have low iron levels in your blood? Then vitamin C can help improve your iron absorption. (8) 6. Vitamin C is good for your immune system A strong immune system is important for staying healthy. This is also why most people take a vitamin C supplement. Vitamin C supports your immune system. Your immune system works with white blood cells, also called lymphocytes and phagocytes. They help protect your body and ensure the normal functioning of your immune system. (9) Because vitamin C is an antioxidant, it helps your white blood cells function better by protecting them from free radical damage. (10) Finally, vitamin C helps protect your body after strenuous physical exertion. Your immune system is weakened because your body is busy recovering. The protective effect of vitamin C provides support in this process. A vitamin C deficiency has been linked to poorer resistance, which helps protect your body. (11) Curious about ways to boost your immune system? Then be sure to read our article on natural ways to strengthen your immune system . This article contains 6 helpful methods for a stronger immune system. 7. Vitamin C is good for your skin Healthy skin gives you a well-groomed appearance. For this, it's important that you produce enough collagen. Vitamin C contributes to collagen production and thus to maintaining healthy skin. Vitamin C is a very important part of your skin's immune system. It's transported to your skin, where it can act as an antioxidant. This helps strengthen your skin from within. (12) Healthy skin contains a lot of vitamin C, especially in the outer layer of the skin. Vitamin C keeps your skin healthy by protecting it from oxidative damage caused by UV radiation and exposure to pollutants like cigarette smoke or ozone. (13) 8. Vitamin C is good for your psychological function Vitamin C is a powerful antioxidant that promotes mental resilience and a clear mind. It even has several benefits for your psychological function, such as improving your mood, learning performance, concentration, and memory. Vitamin C deficiency is involved in your memory and thinking ability. In addition, a high vitamin C intake has been shown to have a protective effect on your thinking and memory as you age. (14) It has also been shown that people with good mental balance and normal concentration have higher concentrations of vitamin C in their bodies compared to other people. (15) 9. Vitamin C is good for your mouth and teeth Beautiful, healthy teeth: that's something everyone wants. And vitamin C can definitely help! It contributes to collagen formation, which is good for maintaining strong teeth. Collagen can help heal wounds in your mouth. In addition, too little collagen has been linked to tooth loss. This is because collagen is made up of fibers found in the tissues that make up teeth and bones. (16) A collagen deficiency can cause weakened gums, which can lead to bleeding. A vitamin C supplement can help stimulate collagen production. (17) 10. Vitamin C is good for the regeneration of vitamin E Vitamin E is a fat-soluble vitamin that also functions as an antioxidant. This vitamin doesn't dissolve in water, unlike vitamin C. Vitamin E plays a role in regulating cellular metabolism, among other things. Vitamin C can help maintain the activity of vitamin E by returning vitamin E to its active form. (18) I'll try to explain it simply for you... Vitamin C and vitamin E are both antioxidants, meaning they protect your body from free radical damage. Vitamin C scavenges water-soluble free radicals (outside your cells), while vitamin E scavenges free radicals within your membranes (inside your cells). When vitamin E attacks free radicals within your membranes, the vitamin binds to them. Vitamin C regenerates vitamin E by essentially taking over these free radicals from vitamin E, so they have a place to fight new free radicals in your cells. This even happens through your membranes, so vitamin C doesn't have to enter your cells for this. (19) 11. Vitamin C is good for your nervous system Your nervous system is essentially a network of nerves that receive information from your senses and transmit it to your brain. Your brain also sends signals to the rest of your body via your nervous system. In fact, your nervous system ensures that your entire body is connected. Your brain and spinal cord form the central part of your nervous system. The connections from there to your muscles and organs form the peripheral part of your nervous system. These two parts work together to keep your body functioning optimally. Vitamin C contributes to the normal functioning of your nervous system. This means it plays an important role in the functioning of your nerves. This is because it is an important antioxidant and therefore participates in many different cellular functions. (20) 12. Vitamin C supports your energy levels Your body produces energy in the form of ATP. This molecule is comparable to gasoline, which powers your car. ATP is produced in your mitochondria. This is one of the organelles in your body's cells, just as the engine is a component of your car. Mitochondria produce energy. Some cells that use a lot of energy (like muscles) have thousands of mitochondria, while other cells have only a few hundred. In your mitochondria, proteins, fats, and carbohydrates are converted into energy in the form of ATP. (21) Energy production in your mitochondria is vital to life and plays a role in many bodily processes, such as your physical strength and endurance. Mitochondria can be damaged and even die when exposed to free radicals. Vitamin C contributes to normal energy-yielding metabolism because it helps protect your body against these free radicals and promotes your energy metabolism. (22) 13. Vitamin C helps with fatigue Fatigue can have many different causes. It's not always immediately clear why you're so tired all the time. However, vitamin C has been proven to help reduce fatigue. As previously discussed, vitamin C is good for your blood iron levels. This iron level is responsible for healthy oxygen transport in your blood. Too little oxygen to your body's cells can, in turn, lead to fatigue. (23) One of the first signs of a vitamin C deficiency is fatigue. Fatigue can even occur before a complete deficiency develops. A vitamin C supplement can help counteract these symptoms after just a few days of moderate intake or within 24 hours of a high dose of vitamin C. (24) Vitamin C is a versatile supplement In this article, we've outlined 13 scientifically proven benefits of vitamin C. If you're considering taking a vitamin C supplement to supplement your diet, there are several important things to know. The general maintenance dose of vitamin C for adults is 1-2 grams per day. It's best to use vitamin C in combination with other antioxidants. This creates a strong interaction because they essentially "recycle" each other. Also, always make sure you use a high-quality vitamin C supplement! Lars Keijzers Lars is a biobased chemist with an insatiable interest in nutrition and science. He also enjoys exploring personal development and can be found regularly at the local gym. Read more
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