Compare vitamin C & zinc

Vitamin C contributes to the normal function of the immune system, to normal collagen formation for the normal function of skin, bones, cartilage, gums and teeth, to the protection of cells from oxidative stress and to the reduction of tiredness. Vitamin C also increases iron absorption. Zinc likewise contributes to the normal function of the immune system and to the maintenance of normal skin, hair, nails and bones.

Vitamin C is plentiful in fruit and vegetables – peppers, citrus fruits, kiwi, broccoli or currants. The DGE recommends 95 mg of vitamin C per day for women and 110 mg for men. Zinc comes from meat, cheese, eggs, wholegrains, pulses and nuts; requirements depend on how much phytate the diet contains.

The BfR recommends maximum levels of 250 mg vitamin C and 6.5 mg zinc per daily dose in food supplements. Many products contain 1,000 mg vitamin C or 15 to 25 mg zinc. Although excess vitamin C is excreted, large amounts can cause gastrointestinal complaints. A long-term high zinc intake can impair copper absorption.

Pure ascorbic acid powder is very cheap and can be dosed flexibly, but tastes sour. Capsules and tablets are more convenient; slow-release forms release the active ingredient more gradually. Combination products with zinc are convenient but often lead to higher zinc intakes than you need – especially if you also take a multivitamin.

Zinc can impair the absorption of certain antibiotics. Leave a time gap between them and ask your pharmacist.

Food supplements are no substitute for a balanced, varied diet or a healthy lifestyle. If you have a pre-existing condition, are pregnant or breastfeeding, or take medication regularly, ask a doctor or pharmacist for advice before taking them. Do not exceed the recommended daily intake stated on the pack. The information on this page is for general guidance only and is no substitute for individual advice.