Vitamin C, also known as ascorbic acid , plays a crucial role in our overall health.
This water-soluble vitamin, found mainly in fruits and vegetables , is an essential element for maintaining the health and radiance of our skin. In this article, we'll explore in detail the many benefits of vitamin C on the skin and why it's important to meet our needs for this vitamin.
Your body's vitamin C needs
Vitamin C requirements vary among individuals, but it is generally recommended to consume between 75 and 110 mg of vitamin C per day for adults. This vitamin is widely available in a variety of fresh fruits and vegetables , and it is recommended to favor a diet rich in these natural sources to meet daily needs.
What is the role of vitamin C on the face?
- Powerful antioxidant
Vitamin C acts as a powerful antioxidant, helping to protect the skin from damage caused by free radicals . Free radicals are unstable molecules produced by factors such as pollution, UV rays and oxidative stress . By neutralizing these free radicals, vitamin C helps prevent premature aging of the skin, such as wrinkles, age spots and sagging skin.
- Improved collagen synthesis
Vitamin C plays a crucial role in the production of collagen, an essential protein that maintains skin structure and elasticity. By stimulating collagen synthesis, vitamin C helps reduce the appearance of wrinkles and improve skin firmness, resulting in a younger, more radiant appearance.
- Strengthening the skin's immune defenses
Vitamin C is also beneficial for strengthening the skin's immune defenses. It helps prevent skin infections and accelerate wound healing by promoting the production of immune cells. Healthy skin is better equipped to defend itself against external aggressors, such as bacteria and viruses, helping to maintain clear, radiant skin.
- Improved iron absorption
Vitamin C plays a vital role in the absorption of iron , an important mineral for skin health. Iron deficiency can lead to anemia, which often results in pale, dull skin . By improving iron absorption, vitamin C helps maintain healthy blood circulation, resulting in dewy, luminous skin.
What are the different types of vitamin C?
Ascorbic acid : This is the most common and basic form of vitamin C. It is easily absorbed by the body but can be irritating to sensitive skin at high concentrations and is sensitive to light and heat .
Sodium Ascorbate : Sodium ascorbate is a stabilized form of vitamin C. This form of vitamin C is often used in skin care products due to its increased stability compared to pure ascorbic acid. Sodium ascorbate is a combination of vitamin C ( ascorbic acid ) and sodium. This combination makes vitamin C more stable and less prone to oxidation when exposed to air and light, meaning it retains its effectiveness better in skin care products.
The increased stability of sodium ascorbate makes it a popular choice in skin care product formulations, as it ensures consistent and prolonged effectiveness. Additionally, this form of vitamin C is generally better tolerated by sensitive skin compared to pure ascorbic acid, making it an attractive option for a wide range of skin types.
Magnesium ascorbate : This form of vitamin C is linked to magnesium molecules, which gives it better stability and better skin tolerance. It is often used in anti-aging skin care formulations.
Calcium ascorbate : This form of vitamin C is also bound to calcium molecules, giving it increased stability. It is often used in skin care products intended to strengthen the skin barrier and soothe sensitive skin.
Ascorbyl palmitate : This is a fat-soluble form of vitamin C that is more stable than ascorbic acid. It is often used in skin care products intended to reduce signs of aging and improve skin texture.
Ascorbyl glucoside : This form of vitamin C is derived from ascorbic acid and glucose. It is known for its lightening and anti-dark spots properties, and is often used in skin care products intended to even skin tone and fade age spots.
Magnesium ascorbyl phosphate : This form of vitamin C is derived from ascorbic acid and magnesium phosphate. It is often used in skin care products intended to reduce acne and regulate sebum production.
With what ingredients should you use vitamin C?
Vitamin C is a versatile ingredient that can be used in a variety of ways in your skincare routine. Here are some ingredients commonly associated with vitamin C to maximize its benefits:
Hyaluronic Acid : Hyaluronic acid is a powerful moisturizer that helps keep skin hydrated and plump. When combined with vitamin C, it can help boost the hydrating properties of vitamin C and improve the overall appearance of the skin.
Vitamin E : Vitamin E is an antioxidant that works synergistically with vitamin C to enhance its antioxidant effects and protect the skin against damage caused by free radicals. The combination of these two vitamins can help strengthen the skin barrier and reduce inflammation.
Niacinamide (Vitamin B3) : Niacinamide is known for its soothing and anti-inflammatory properties, as well as its ability to reduce the appearance of pores and age spots. When combined with vitamin C, it can help improve even skin tone and reduce signs of aging.
Green Tea Extract : Green tea extract is a powerful antioxidant that helps protect skin from environmental damage and reduce inflammation. When combined with vitamin C, it can boost the antioxidant effects of vitamin C and help maintain healthy, glowing skin.
Retinol (Vitamin A) : Retinol is an effective anti-aging ingredient that helps reduce the appearance of fine lines and wrinkles. When used in combination with vitamin C, it can help improve skin texture and stimulate collagen production for firmer, younger-looking skin.
Sunscreens : Vitamin C can help protect skin from damage caused by UV rays, but it does not replace the use of sunscreen. When using products containing vitamin C during the day, be sure to pair them with a broad-spectrum sunscreen for maximum protection against harmful UV rays.
By using vitamin C in combination with these ingredients, you can create a comprehensive skincare routine that targets a variety of concerns, from hydrating and protecting against environmental damage to reducing signs of aging.
How to get enough vitamin C?
To meet your daily vitamin C needs, it is essential to incorporate a variety of fruits and vegetables rich in this vitamin into your diet. Citrus fruits such as oranges, tangerines and lemons are particularly rich in vitamin C, as are berries, kiwis, red peppers and Brussels sprouts. In addition to consuming these foods, you may also want to consider vitamin C supplements if you have trouble getting enough of this vitamin through your diet alone.
What is the recommended dosage of vitamin C?
It's important to note that vitamin C is a water-soluble vitamin , meaning any excess is usually excreted from the body. However, it is recommended not to exceed the recommended daily dose, which is generally 1000 mg per day for adults. Excessive doses of vitamin C or ascorbic acid can cause adverse effects such as gastrointestinal upset.
Conclusion
In conclusion, vitamin C plays an essential role in the health and appearance of our skin. As a powerful antioxidant, it protects the skin from damage caused by free radicals, while promoting collagen synthesis and strengthening the skin's immune defenses. To take full advantage of the benefits of vitamin C, it is recommended to maintain a balanced diet, rich in fruits and vegetables, while respecting the doses recommended by experts. By incorporating vitamin C into your skincare routine, you can help maintain healthy, glowing, radiant skin for years to come.