維生素C，又稱抗壞血酸，是一種水溶性維生素。 維生素 C 的主要功能是促進膠原蛋白合成，這是穩定上皮屏障必需的—乃是我們身體抵禦外部環境的第一道防線。
維生素C有助於製造皮膚、肌腱、韌帶和血管； 修復和維護軟骨、骨骼和牙齒； 也能間接提高非血紅素鐵的吸收。
Vitamin C, known as ascorbic acid, is a water-soluble vitamin. The main function of vitamin C is to promote collagen synthesis which is required for stabilization of epithelial barriers – the first defence in our body against external environment. Vitamin C helps to make skin, tendons, ligaments and blood vessels; repair and maintain cartilage, bones and teeth; also indirectly improve the absorption of non-haem iron. [1][2][3][4][5][6]
維生素C有助於製造皮膚、肌腱、韌帶和血管； 修復和維護軟骨、骨骼和牙齒； 也能間接提高非血紅素鐵的吸收。
Vitamin C, known as ascorbic acid, is a water-soluble vitamin. The main function of vitamin C is to promote collagen synthesis which is required for stabilization of epithelial barriers – the first defence in our body against external environment. Vitamin C helps to make skin, tendons, ligaments and blood vessels; repair and maintain cartilage, bones and teeth; also indirectly improve the absorption of non-haem iron. [1][2][3][4][5][6]
維生素 C 是一種強大的抗氧化化合物，可幫助對抗炎症。它在吞噬功能中很重要，對淋巴細胞也有免疫刺激作用。 在呼吸道感染時，身體會產生活性氧以殺死入侵體內的病原體。高維生素 C 水平可抵消極高水平的氧化應激，減低組織損傷，並產生消炎作用。
Vitamin C is a powerful antioxidant compound that can help fight inflammation. It plays a role in phagocytic function and has an immunostimulatory effect on lymphocyte cells. In times of respiratory infection, reactive oxygen species (ROS) are generated during the respiratory burst to kill pathogens. High vitamin C levels in neutrophils are necessary to counteract the extremely high levels of oxidative stress and thus protect our organs, and resolves the inflammatory response. [1][7][18]
Vitamin C is a powerful antioxidant compound that can help fight inflammation. It plays a role in phagocytic function and has an immunostimulatory effect on lymphocyte cells. In times of respiratory infection, reactive oxygen species (ROS) are generated during the respiratory burst to kill pathogens. High vitamin C levels in neutrophils are necessary to counteract the extremely high levels of oxidative stress and thus protect our organs, and resolves the inflammatory response. [1][7][18]
每日基本攝取量
Essential Daily Intake
我們的身體不能自已製造或儲存維生素 C，所以我們要在日常飲食中加入含大量維生素 C 的食物。
Our body cannot make vitamin C on its own, nor store vitamin C. This is why it’s vital to include plenty of vitamin C-containing foods in our daily diet. [8]
Our body cannot make vitamin C on its own, nor store vitamin C. This is why it’s vital to include plenty of vitamin C-containing foods in our daily diet. [8]
維生素 C 的每日建議攝取量為每天 200 毫克。
由於維生素 C 很容易因烹飪和光照而被破壞，因此最好生吃。如果食物需要煮熟，切記不要過熱來烹煮或煮太久。
The recommended daily value of vitamin C is 200mg daily. As vitamin C can be easily destroyed by cooking and exposure to light, it is best to consume certain foods in raw. If the food needs to be cooked, remember not to overheat or cook for too long. [9][10]
由於維生素 C 很容易因烹飪和光照而被破壞，因此最好生吃。如果食物需要煮熟，切記不要過熱來烹煮或煮太久。
The recommended daily value of vitamin C is 200mg daily. As vitamin C can be easily destroyed by cooking and exposure to light, it is best to consume certain foods in raw. If the food needs to be cooked, remember not to overheat or cook for too long. [9][10]
大劑量補充
Megadose supplementation
維生素 C有抗微生物特性，可降低感染風險。大劑量的維生素 C 通常用於緩解感冒和流感症狀。 [11][12]
雖然在人體中進行的生物利用度比較研究發現，合成的和天然的維生素 C 沒有差異，但我們必須注意，市場上並非所有的維生素 C 補充劑都適合大劑量食用。一些維生素 C 補充劑在高劑量服用時可能會引起消化不適。[3][13][14]
Megadoses of vitamin C is often used in the relief of cold and flu symptoms because of its anti-microbial properties, thus reducing the risk of infections. [11][12]
Although comparative bioavailability studies in humans have shown no differences between synthetic and natural vitamin C, we must note that not all vitamin C supplements in the market are suitable for megadose consumption. Some vitamin C supplements may cause digestive discomfort when taken at high dosages. [3][13][14]
雖然在人體中進行的生物利用度比較研究發現，合成的和天然的維生素 C 沒有差異，但我們必須注意，市場上並非所有的維生素 C 補充劑都適合大劑量食用。一些維生素 C 補充劑在高劑量服用時可能會引起消化不適。[3][13][14]
Megadoses of vitamin C is often used in the relief of cold and flu symptoms because of its anti-microbial properties, thus reducing the risk of infections. [11][12]
Although comparative bioavailability studies in humans have shown no differences between synthetic and natural vitamin C, we must note that not all vitamin C supplements in the market are suitable for megadose consumption. Some vitamin C supplements may cause digestive discomfort when taken at high dosages. [3][13][14]
脂質體維生素C
Liposomal Vitamin C
與傳統的水溶性維生素 C 片相比，口服脂質體維生素 C 更容易被我們的身體吸收。包裹維生素 C 的脂質體允許它繞過腸道的吸收過程，被直接吸收到我們的身體中。 [13][15][16]
你可以在較短的時間內令血液中達到高濃度的維生素 C水平。而即使在高劑量下，脂質體維生素 C 也不會引起任何消化不適。 [13]
Oral consumption of liposomal vitamin C is found to be more easily absorbed by our body, as compared to conventional water-soluble vitamin C pills. The liposomes that encapsulate the vitamin C allows it to be absorbed into our body bypassing the dependency on intestinal absorption. [13][15][16]
Taking liposomal vitamin C can allow you to receive a large vitamin C concentration in your blood in relative short amount of time. And it is not associated with any digestive discomfort even at high dosages. [13]
你可以在較短的時間內令血液中達到高濃度的維生素 C水平。而即使在高劑量下，脂質體維生素 C 也不會引起任何消化不適。 [13]
Oral consumption of liposomal vitamin C is found to be more easily absorbed by our body, as compared to conventional water-soluble vitamin C pills. The liposomes that encapsulate the vitamin C allows it to be absorbed into our body bypassing the dependency on intestinal absorption. [13][15][16]
Taking liposomal vitamin C can allow you to receive a large vitamin C concentration in your blood in relative short amount of time. And it is not associated with any digestive discomfort even at high dosages. [13]
過多維C有害嗎
What about excess?
你可能會擔心，如果我們的身體不能用完所有的維生素 C會有害嗎？ 不要怕！由於維生素 C 是水溶性的，因過量攝入而中毒幾乎是不可能，過多的維生素 C 會通過腎臟排出體外。
Some people may concern what happen if our body cannot use up all the vitamin C? Fear not! Since vitamin C is water-soluble, intoxication upon excess intake is virtually impossible as vitamin C in concentrations exceeding the daily demands will be excreted via the kidneys. [17]
Some people may concern what happen if our body cannot use up all the vitamin C? Fear not! Since vitamin C is water-soluble, intoxication upon excess intake is virtually impossible as vitamin C in concentrations exceeding the daily demands will be excreted via the kidneys. [17]
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