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ויטמין C

עודכן בתאריך 10/08/2025

 

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כללי

ויטמין C הינו ויטמין מסיס במים אשר יש לצרוך אותו במזון או כתוסף שכן הגוף אינו יודע לייצרו. הויטמין משתתף בלמעלה מ- 300 תהליכים ביולוגיים שונים והינו בעל פעילות נוגדת חמצון חזקה המגנה על הגוף בפני רדיקלים חופשיים.

נוכחות הויטמין ברקמות הגוף השונות חיונית לבריאות רקמות החיבור בגוף, לחיזוק פעילות מערכת החיסון, להורדת רמות כולסטרול בדם, לויסות פעילות הורמונלית, לייצור מעבירים עצביים ועוד.

כמויות הויטמין הנדרשות לגוף אינן גדולות אך בשל השתתפותו בתהליכים רבים הינו בעל חשיבות רבה ויש לצרוך כמויות קטנות שלו באופן יומיומי. חוסר בויטמין C שכיח בעיקר אצל אנשים אשר לא צורכים כמויות נאותות של פירות וירקות ועשוי לגרום לתופעות לוואי שונות. מקרי חוסר חמורים של ויטמין C מזוהים עם מחלת צפדינה, מחלה המתבטאת בתופעות עוריות שונות, דימומים תת עוריים, אובדן שיניים, דלקות חניכיים ועוד.

עודף בויטמין הינו נדיר אך עלול להיגרם עקב צריכת כמויות מוגברות של הויטמין ולהתבטא בתסמיני רעילות בעיקר במערכת העיכול. 


מקורות תזונתיים לויטמין C:

ויטמין C מצוי בירקות ופירות טריים כאשר כמויות הויטמין תלויות בזמן ההבשלה, תנאי הגידול, ההובלה והאחסון. כמויות גבוהות של הויטמין מצויות בפירות וירקות כגון בפלפלים, פירות הדר, כרובית, כרוב, ברוקולי, תרד, תות שדה, בננה, תפוח- אדמה, קיווי, דובדבנים, עגבניות, גויאבה ועוד.
 

תפקידו של ויטמין C:

  • משתתף בכ- 300 תהליכים ביולוגיים שונים בגוף.
  • משתתף בתהליכי חמצון חיזור ומשמש כנוֹגד חִמצון חזק המגן על תאי הגוף בפני רדיקלים חופשיים.
  • חיוני לחיזוק הפעילות ולתפקוד תקין של מערכת החיסון (מגביר פעילות וייצור של נוגדנים ותאים במערכת החיסון כגון מאקרופאג'ים ולימפוציטים) ומסייע בהגנה על הגוף בפני מזהמים חיצוניים.
  • חיוני לבריאות ושלמות של רקמות חיבור (עור, שרירים, עצמות, גידים). ויטמין C חיוני לייצור קולגן. הויטמין מעניק אלקטרונים לאנזימים המשתתפים בתהליך הייצור של קולגן המשמש כחלבון עיקרי במבנה רקמות החיבור בגוף.
  • תפקידים נוספים פתוחים למנויים בלבד.

 

תכונות נוספות של ויטמין C:

 

ספיגה והפרשה של ויטמין C:

ויטמין C אינו נאגר בכמויות גדולות בגוף ולכן יש לצרוך אותו באופן יומיומי. הויטמין נספג בקלות לכל אורך המעי הדק בספיגה פעילה באמצעות נשאים ובספיגה סבילה באמצעות דיפוזיה פשוטה (פעפוע). תהליך הספיגה הפעיל נעשה באמצעות שני סוגי נשאים:SVCT (Sodium-ascorbat co-transporter) ו-GLUT (Glucose transporter) כאשר לכל אחד מהם שני תתי סוגים: SVCT1, SVCT2, GLUT1 ו- GLUT2. הקבוצה הראשונה (SVCT) נושאת את הצורה הפעילה של הויטמין (חומצה אסקורבית) הנמצאת בצורה מחוזרת. הקבוצה השנייה (GLUT) משמשת כנשאית של גלוקוז ושל הצורה הלא פעילה של הויטמין (Dehydroascorbic acid) בצורתו המחומצנת. הצורה הלא פעילה של הויטמין מועברת לתוך התאים בשיעור גבוה יותר מן הצורה הפעילה אך נמצאת ברקמות הגוף בשיעור נמוך שכן בתוך התאים היא עוברת תהליך חיזור ומומרת לצורה הפעילה של הויטמין.
אחוזי הספיגה של הויטמין המגיע ממזון או מתוסף תזונה מווסתים על ידי הכליות ותלויים בכמות הנצרכת; צריכה של עד 400 מ"ג ביום תביא לספיגה של כ-70-95% של הויטמין אולם צריכה מוגברת (מעל 1 גרם) תוריד את שיעור הספיגה עד לכדי 50%.
לאחר ספיגתו במעי מועבר הויטמין למידע השלם למנויים


סוגים של תוספי ויטמין C

ויטמין C (L-ascorbic acid) בין שמקורו במזון וברכיבים צמחיים טבעיים ובין שמקורו בתוספים סינתטיים זהה מבחינה כימית. על פי סקירה(427) ומחקר קליני(428) לא נמצאה עדות לשוני משמעותי ביניהם בזמינות הביולוגית או ביעילות ההשפעה.
יתרה מזאת, על פי סקירה(425) שכללה עשרה מחקרים קליניים, מרבית המחקרים לא מצאו יתרון בזמינות הביולוגית בין תוספים המשלבים ויטמין C עם תרכובות ביופלבונואידיות בהשוואה לויטמין C לבדו.

 

בשוק תוספי התזונה ניתן למצוא ויטמין C בצורות שונות, כגון:


ויטמין C ליפוזומלי - ליפוזומים הם בועיות מיקרוסקופיות עגולות עם חלל במרכזן אשר מיוצרות בטכנולוגיית ננו(429). המעטפת של הבועיות מורכבת מפוספוליפידים – אותם רכיבים טבעיים שמרכיבים את כל קרומי התאים של היצורים החיים. הטכנולוגיה הליפוזומלית מאפשרת לעשות שימוש בליפוזומים כנשאים של רכיבי תזונה (ויטמינים, מינרלים, חומצות שומן חיוניות, רכיבים צמחיים ועוד), באופן שיאפשר להוביל את רכיבי התזונה לאורך מערכת העיכול, עד לספיגתם – וזאת מבלי שהספיגה תהיה תלויה בזמינות של החלבונים הנשאים(430). כלומר הליפוזומים משמשים כנשאים בפני עצמם, ובכך מספקים אלטרנטיבה להגדלת יכולת הספיגה של נוטריינטים כגון ויטמין C ממערכת העיכול אל הדם(431).

 

שיפור הספיגה של ויטמין C באמצעות טכנולוגיה ליפוזומלית 
כאמור, רמת ויטמין C ברקמות ובתאים תלויה בספיגה שלו ממערכת העיכול, אך כמות הוויטמין אותה הנשאים יכולים להעביר בכל רגע נתון ממערכת העיכול אל הדם היא מוגבלת. 
סקירה(426) מדווחת כי על פי מחקרים(432-433) שנערכו בנושא ספיגת ויטמין C ככל שמינון הוויטמין למידע השלם למנויים

 

ויטמין C מינרלי – זוהי צורה לא חומצית של הויטמין בה המולקולה קשורה למינרל מסוים (כגון סידן, נתרן, מגנזיום, אבץ, אשלגן, מוליבדנום, כרום, מנגן) ולא למימן אשר מקנה לה חומציות. הניסיון הקליני מלמד שויטמין C מינרלי מונע חומציות יתר בקיבה ואת תופעות הלוואי הנלוות לכך כגון כאבי בטן ושלשולים, אך אין לכך תמיכה מחקרית. בעת הנטילה הן ויטמין C והן המינרל נספגים היטב, ולכן מומלץ להחשיב את מינון המינרל בתוסף, בייחוד בעת נטילת התוסף במינון גבוה, וכן להתחשב בפעילותו הרפואית. 

 

אסטר ® C – תוסף המבוסס ברובו על סידן אסקורבאט, מלח סידן של חומצה אסקורבית (ויטמין C שאינו חומצי), אך הוא מכיל בנוסף גם אחוז קטן של הצורה המחומצנת של הויטמין (dehydroascorbic acid), וכמויות קטנות של המטבוליטים threonate ,xylonate ו-lyxonate האמורים לכאורה להגביר את ספיגת הוויטמין במעי. עם זאת, במחקר פיילוט קטן (בהשתתפות 8 נשים וגבר אחד)(438) לא נמצא כל הבדל בין נטילת אסטר C לבין נטילת טבליות חומצה אסקורבית ביחס לספיגה של ויטמין C ממערכת העיכול ולהפרשתו בשתן. 

 

אסקורביל פאלמיטט – אסטר של נגזרת של ויטמין C עם חומצת שומן רוויה, חומצה פלמיטית. צורה זו של ויטמין C היא בעלת מסיסות אמפיפטית (בשמן ובמים), ומשמשת כנוגד חמצון בתעשיית המזון והקוסמטיקה. מחקרי מעבדה(439-440) הראו כי המסיסות הדואלית מאפשרת למולקולה לחדור את מעטפת התאים ולהקנות הגנה נוגדת חמצון. אולם בגוף האדם, רוב המולוקולה עוברת פירוק במערכת העיכול עוד לפני הספיגה בתאים, ולחומצה האסקורבית שמשתחררת יש זמינות ביולוגית המשתווה לזו של כלל המולקולות מסוג חומצה אסקורבית, ללא יתרון מובהק כלשהו(441). בשימוש חיצוני משמש אסקורביל פאלמיטט לטיפול מקומי במפגעי עור על ידי הגברת סינתזת קולאגן, הודות ליציבותו היחסית בתמיסה(442).
 

גורמים לחוסר בויטמין C:

  • תזונה דלה בויטמין – תזונה דלה בויטמין C שכיחה אצל אנשים אשר צורכים כמויות מועטות של פירות וירקות או כאשר הפירות והירקות אינם טריים או מבושלים בטמפרטורות גבוהות ולזמן ממושך. כמו כן, חוסר בויטמין עלול להיווצר אצל אנשים אשר ניזונים בעיקר ממזונות מעובדים ומשוּמרים בהם נהרס הויטמין.
  • מתח ולחץ – למידע השלם למנויים
  • טראומות – למידע השלם למנויים
  • גיל מבוגר – למידע השלם למנויים
  • עישון וחשיפה לזיהום סביבתי (פחמן חד חמצני) – למידע השלם למנויים

 

הפרעות ותסמינים הנגרמים עקב חוסר בויטמין C:

חוסר של ויטמין C מתבטא בחולשה של מערכת החיסון ובנטייה לזיהומים. שאר התסמינים נובעים כתוצאה מפגיעה בייצור למידע השלם למנויים

 

עודף של ויטמין C (רעילות):

עודף של ויטמין C הינו נדיר שכן הגוף אינו מאחסן את הויטמין, כמותו בגוף מווסתת על ידי הכליות ועודפיו מופרשים בקלות בשתן. עם זאת, צריכה מוגברת הגבוהה מ- 2000 מ"ג ביום עלולה לגרום לרעילות ולתופעות כגון שלשולים, בחילות, למידע השלם למנויים

מינון יומי מומלץ של ויטמין C לפי ה-(RECOMMENDED DAILY ALLOWANCE) RDA:

  • מלידה ועד גיל 6 חודשים – 40 מ"ג.
  • מגיל 6 חודשים ועד שנה – 50 מ"ג.
  • גילאים 1-3 שנים – 15 מ"ג.
  • גילאים 4-8 שנים – 25 מ"ג.
  • גילאים 9-13 שנים – 45 מ"ג.
  • גברים בגילאי 14-18 שנים – 75 מ"ג.
  • גברים בגילאי 19 ומעלה – 90 מ"ג.
  • נשים בגילאי 14-18 שנים – 65 מ"ג.
  • נשים בגילאי 19 ומעלה – 90 מ"ג.
  • נשים בהריון – 80-85 מ"ג.
  • נשים מניקות – 115-120 מ"ג.  

טווח מינון לטיפול בחוסר ויטמין C:

הדעות לגבי המינונים הטיפוליים והיעילות של ויטמין C חלוקות. עם זאת להלן מספר דוגמאות:

 

כיום קיימים תוספי תזונה של ויטמין C מסוג אסטר.

תוספים אלו מכילים חומצת שומן אשר מעלה את הזמינות הביולוגית של חומצה אסקורבית ומסייע לה לחדור בצורה קלה יותר אל התאים.

 

תגובות הדדיות עם תרופות / צמחי מרפא / תוספי תזונה

סטטינים  | פיבראטים (Gemfibrozil) | תת פעילות בלוּטת התריס (Levothyroxine) | תרופות משתנות | שיגדוֹן (Allopurinol) | הורדת רמות סוכר | מלטונין | אנטי פסיכוטיות | פרקינסוֹן | נוגדות קרישה | נוגדות צימות טסיות  | אלחוש (Antipyrine) | NSAIDs | אקמול | נוגדי HIV | חוסמי תעלות סִידן | אופיואידים | מדכאות חיסון  | סטרואידים | נוגדי דיכאוֹן | אנטיביוטיקה | בנזודיאזפינים | נוגדי טפילים (Benznidazolev) | נוגדי פטריות | נוגדי זיהום | טיפול ב-COVID19 | טיפול נגד מלריה | חוסמי בטא (Propranolol) | חוסמי בטא למעט Propranolol | נוגדי פרכוסים | ניטראטים | התרופה Etomidate | תרופות הרדמה | מעכבי משאבות פרוטונים | טיפול בתלסמיה | הורדת לחץ דם | אמצעי מניעה פומיים | עם טיפול הורמונלי חלופי (HRT) | טיפול בצרבות | 

 

תרופות למחלת הסרְטן

Cisplatin | Carboplatin | Oxaliplatin | Paclitaxel | Docetaxel | Doxorubicin  | Gemcitabine | Topotecan | Fluorouracil (5-FU) | Tamoxifen | Vincristine (Oncovin) | Vinblastine | Leucovorin | Erlotinib | Asparaginase | Procarbazine | Cyclophosphamide | Rituximab | Bevacizumab | Trastuzumab | Etoposide | Bleomycin |  Imatinib | Epirubicin | Aclarubicin | Cytarabine | Decitabine | Capecitabine | Methotrexate | Cetuximab | Temozolomide | Everolimus, Barasertib, Lonafarnib | MG-132 | Bortezomib | Melphalan | Lomustine, ABT-737, MLN-2238, Palbociclib, PI-103, BEZ-235 | Carfilzomib | רדיותרפיה

 

המידע על האינטראקציות זמין למנויי האתר בלבד. לרכישת מנוי לחצו כאן.

 

התוויות נגד לשימוש ב ויטמין C:

 

מחקרים על ויטמין C:

בחלק זה תמצאו סקירות מחקרים על ויטמין C למידע השלם למנויים

 

 

מקורות

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  2. Bjarnason NH, Riis BJ, Christiansen C. The effect of fluvastatin on parameters of bone remodeling. Osteoporos Int. 2001;12(5):380-4. https://pubmed.ncbi.nlm.nih.gov/11444086/
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