"When life gives us lemons, we make vitamin C!"

Do you bruise easily or do you sometimes experience bleeding gums? Do your ankles twist easily or do your tires tear easily? Then there's a good chance you're lacking an underestimated but essential substance. A substance that is becoming increasingly rare in our food. A substance we don't produce ourselves (and neither do guinea pigs). A substance that is absolutely necessary for the production of strong and flexible connective tissue. Time for a little more attention for my personal favorite: Vitamin C.

What is connective tissue?

Connective tissue is distributed throughout our entire body. It essentially fills the "gaps" between the cells. Connective tissue exists in both solid and liquid forms. It connects the organs, joints, and muscles that run through our body. Connective tissue connects, supports, and protects our organs. Therefore, it must be robust. Connective tissue also ensures that movement is possible. It is smooth. Collagen fibers provide the firmness of your tissue so that it can withstand proper stress. Elastin fibers provide elasticity.

As with all structures, we also need raw materials for connective tissue. The raw materials for collagen and elastin are amino acids. Protein alone is not enough. To ensure the correct structure, other factors are required. One of these factors is vitamin C. This plays a crucial role in a good and strong bond between the fibers. I would like to explain this using an analogy.

Connective tissue like a house

Think of a house. It is built from bricks. These are joined together with cement. The cement is supposed to hold the stones together. If you just loosely sprinkle cement powder between the stones, you're not there yet. It's hard and stable, but it doesn't stick together. Can you build a stable house with that? No, it won't be a solid house. A little wind or a boisterous party will cause it to collapse. What's missing from this story?

Water. Cement needs water to change its shape. This transformation gives it a different quality; it begins to stick. That's how a robust house suddenly emerges, one that can withstand something. So, without water, you can stack as many stones as you want, but nothing will happen. A little water also provides some strength, but eventually, it will collapse.

Back to the body. The building blocks are now the amino acids that make up collagen fibers—the basic structure of connective tissue. To create a solid structure, bridges (cement) must be formed between the fibers. These bridges hold things together. To form these bridges, a series of amino acids must change (bond). This occurs under the influence of vitamin C. Vitamin C is to connective tissue what water is to cement.

Vitamin C Deficiency

A vitamin C deficiency leads to weaker connective tissue (cement with little water), resulting in weaker, second-rate connective tissue. This type of connective tissue is prone to injury. You can recognize this by slow wound healing, easily sprained ankles, torn ligaments, bruises, bleeding gums, or teeth that loosen and eventually fall out. In severe cases of deficiency, the connective tissue can even tear. A good example of this is scurvy. This was common on ships undertaking long sea voyages when it wasn't possible to preserve fruits and vegetables.

Vitamin C, an essential nutrient!

Is one orange a day enough?

Humans cannot produce vitamin C themselves (long story). Therefore, it must come from our diet. Keep in mind that if you want to obtain vitamin C from fruits and vegetables, they no longer contain the high amounts they did a few decades ago. This is due to the depletion of our agricultural land, the use of pesticides, and the fact that many foods are grown in greenhouses. For optimal growth, our food also needs nutrients: healthy soil, water, oxygen, and sunlight. So make sure to eat seasonally and organically.

Also, keep in mind: Vitamin C has many functions. Some functions are more critical than the formation of connective tissue. If the body needs vitamin C for other functions, there may not be enough left for strong connective tissue.

This plays a role in, among other things:

Age

As we age, the breakdown of connective tissue exceeds its formation. This also requires more raw materials and therefore more cofactors.

Allergies

For example, hay fever. Vitamin C is a potent antihistamine. If you have severe hay fever in the summer, little vitamin C remains for collagen production.

Smoking

Smokers have an increased need for vitamin C. Smoking releases toxic substances, which require vitamin C to break down. The same applies to alcohol.

Infections

Vitamin C plays a crucial role in the proper functioning of the immune system. A deficiency makes you more susceptible to infections, and an infection increases your need for vitamin C.

Vitamin C Sources

Oranges may be known for their vitamins, including C, but there are fruits that contain much more. Acerola, for example, contains 1700 (!) milligrams per 100 grams, and guava contains no less than 220 milligrams per 100 grams. Other fruits rich in vitamin C include blackcurrants, kiwi, strawberries, and papaya. Vegetables high in vitamin C include kale, Brussels sprouts, bell peppers, fava beans, broccoli, and cabbage. Vegetables we'll be eating a lot of again next winter, right?

Which dietary supplements are best to use?

Ascorbic acid is an inexpensive and widely available form of vitamin C. It is easily absorbed. However, not everyone tolerates this form. If you have damaged connective tissue, it's best to choose a vitamin C supplement with bioflavonoids. These flavonoids protect your connective tissue and ensure good absorption. Another option is a neutralized form such as sodium ascorbate or Ester-C.

Ineke Eebes

Orthomolecular Therapist for Depression and Burnout

My advice and insights are not a substitute for medical advice. Always consult a doctor for acute symptoms. For the correct dosage, consult an orthomolecular therapist.