Vitamin C for children – why is it beneficial to use ascorbic acid on a daily basis?

The multifaceted action of vitamin C makes it consistently one of the most popular and widely used substances, both in medicines and dietary supplements. Much has been said about its high biological activity, but is that really everything? The beneficial effects of vitamin C on children's health remain little known – not only during intensive development, but also later in life. When is supplementation recommended?

Vitamin C for children – is it worth using?

Vitamin C, or ascorbic acid, is an essential exogenous nutrient for humans – humans do not have metabolic pathways leading to natural synthesis. The substance must be regularly supplied from external sources.

Ascorbic acid has high biological activity and protects against the development of many ailments that adults are exposed to (diseases resulting from the action of free radicals, cancer, blood pressure problems). And what effect does it have on children? Vitamin C supplementation stimulates the immune system – the substance participates in the creation of antibodies that fight viruses and bacteria, which effectively reduces the incidence of disease. It protects the cells of the lymphatic system, strengthens blood vessels, and participates in tissue regeneration during the healing of wounds and scratches.

Adequate levels of ascorbic acid increase the absorption of iron and calcium, elements that play an important role in a child's development. It also helps in the production of neurotransmitters, which are an essential part of the nervous system.

Not just preventive

Children get sick very often, as every parent and carer knows. Studies show that in the first years of life (from 1 to 5 years of age), infections occur on average 8 times a year, and in many cases even more often. The symptoms of illness (loss of appetite, high fever, vomiting) significantly alter a child's nutritional status – the absorption of active substances is reduced and the demand increases.

Vitamin C proves to be helpful – when used from the first days of the illness, it can shorten the duration of the infection, having a beneficial effect on its course and reducing its negative effects. In addition, ascorbic acid prevents the loss of endogenous components, which have a significant impact on convalescence and well-being.

Vitamin C for children – symptoms of deficiency

The symptoms of vitamin C deficiency in children are similar to those in adults. Although characteristic, they are also ambiguous and usually intensify as the deficiency increases. What indicates a vitamin C deficiency in a child's body?

• lack of appetite
• general weakness and apathy
• decreased physical performance
• chronic muscle and joint pain
• lowered immunity (frequent infections)
• difficulty in wound healing
• loose and bleeding gums

According to the results of many independent studies, the daily intake of vitamin C among children and adolescents is insufficient. The lowest levels are recorded mainly in spring and autumn-winter, precisely when the demand for ascorbic acid increases and natural food sources decrease.

When to use vitamin C supplements?

Vitamin C is important not only during periods of increased incidence of colds and flu. There are several conditions that increase the risk of ascorbic acid deficiency in children:

• neurological disorders
• digestive problems
• cancer
• appetite disorders

Vitamin C for children – excess and its effects

Ascorbic acid is a substance that does not accumulate in the human body – at least not in large quantities. Small amounts are stored (approx. 20 mg/kg of body weight), mainly in the liver, pancreas and adrenal glands. Some of the vitamin C intake is excreted in urine and sweat, and in the case of a very large single dose, the body limits the absorption of the substance. With a properly balanced diet, it is very difficult to exceed the recommended level of vitamin C. However, it is not impossible – there are research results indicating the adverse effects of excess ascorbic acid. Excessive levels most often cause digestive disorders (abdominal pain, nausea, vomiting or diarrhoea) and malaise.

Too much is unhealthy

Even in large doses, vitamin C is not considered a toxic substance, but it should always be used in accordance with the manufacturer's or doctor's recommendations in order to achieve maximum health benefits. The popular use of ‘megadoses’ is ineffective and, in extreme cases, can increase the excretion of uric acid and oxalates, which contributes to the formation of kidney stones in the future. It is worth remembering that the likelihood of a deficiency is much greater than the possibility of an overdose of ascorbic acid.

Vitamin C in food products

There are many natural sources of vitamin C. These include primarily fresh plant products - fruits and vegetables:

• citrus fruits (lemons, oranges, grapefruits, tangerines, pomelos)
• strawberries
• currants
• raspberries
• tomatoes
• cabbage
• peppers
• spinach
• parsley
• broccoli
• cauliflower
• green peas

The ascorbic acid content in natural products varies and depends on many factors, such as the botanical variety of the plant, the season, agro-meteorological conditions and the method of storage. What else should you pay attention to?

Vitamin C and its sensitivity

Vitamin C is very sensitive to technological processes (drying, improper defrosting, heat treatment) - these directly affect its faster decomposition and thus its biochemical properties. Losses can reach up to 50% - 70% of the initial value of the substance. Although providing vitamin C through food seems to be the most beneficial, it is not always possible. The best way to replenish deficiencies is through supplementation. How to properly administer ascorbic acid to children?

Vitamin C for children - dosage

Vitamin C is a hydrophilic substance, which means it has the ability to bind with water. It is distinguished by its excellent absorption, and experts estimate that its bioavailability fluctuates between 70% and 80%. The demand for ascorbic acid is one of the highest among all known vitamins, but it varies greatly, ultimately depending on many factors (including age, gender and physiological condition). What is the average and recommended intake of vitamin C among children and adolescents?

• children aged 1 to 3 years - 30 mg per day (recommended dose - 40 mg/day)
• children aged 4 to 12 years - 40 mg per day (recommended dose - 50 mg/day)
• adolescents aged 13 to 18:
  • girls - 55 mg per day (recommended dose 65 mg/day)
  • boys - 65 mg per day (recommended dose 75 mg/day)

Dietary supplements containing vitamin C should not be used in infants (under 6 months of age), the only exception being a doctor's recommendation, who will determine the appropriate and safe dose tailored to the child's needs. Vitamin C plays an important role in the prevention and treatment of many serious diseases in adults. This also applies equally to children, who are particularly sensitive to any nutritional deficiencies in their diet. It is important to ensure an adequate supply of ascorbic acid as early as possible to support the youngest children during their growth and development – processes that will affect their entire future life.