What Is Vitamin C
Vitamin C does more than just boost the immune system. Vitamin C is necessary in order to form blood vessels, cartilage, muscle and collagen, says Allison Childress, Ph.D, a registered dietitian, nutritionist and assistant professor and director of online masters program on nutritional science at Texas Tech University. Its an important antioxidant that protects our cells from free radicals, which are produced when we are exposed to smoke, radiation and other environmental stressors. Free radicals may contribute to heart disease and cancer.
The nutrient plays an important role in our immune systemyet Childress notes that while vitamin C does support cell functions in the immune system, it should never be considered a miracle cure-all. Taking vitamin C will not prevent people from getting a cold, and will only slightly shorten the amount of time that one is ill, she says.
What Does Science Say About Vitamin C Supplementation
Taking vitamin supplements isnt a recent trend, and people have been doing it for years. These supplements come with many benefits, from improved immunity to healthier blood vessels and better overall health conditions. A lot of these claims are based on actual scientific research.
Vitamin C deficiency is a real problem. People with extreme vitamin C deficiency suffer from scurvy, which causes bleeding gums, anemia, skin diseases, etc. Lack of or not enough mg of vitamin C in your diet can cause this disease. Hence the inclusion of foods rich in vitamin C are encouraged.
One particular study suggests that consuming ascorbic acid from supplements or natural sources can reduce cancer risk and improve cardiovascular health. Another study also details its benefits for the skin and how it can help improve your skin health. Research suggests that regularly taking a vitamin C supplement can boost your antioxidant levels by up to 30%, making you more immune.
Like these promising benefits, excessive or high doses of this particular vitamin cause adverse health effects. These negative health effects arent widespread, but it is advisable to consider supplement forms and consult with your healthcare provider.
Q: Does Vitamin C Have Any Side Effects
Vitamin C is generally considered safe for most people when taken in appropriate doses.
Taking too much vitamin C can potentially cause side effects, such as nausea, vomiting, diarrhea, heartburn, stomach cramps, bloating, fatigue, sleepiness, insomnia, headaches, and skin flushing.
In some high-dose cases, oral vitamin C supplements can cause kidney stones, and if used long-term, above 2,000 milligrams a day, may increase the risk of side effects significantly.
Each person is unique and may react differently to certain supplements, which is why its best to talk to a doctor or healthcare professional first.
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It Can Lower The Risk Of Gout
Gout, a painful form of inflammatory arthritis, is caused by having too much uric acid in the body, according to the Centers for Disease and Control Prevention. Eating a healthy diet with limited alcohol intake can lower the risk of gout and vitamin C supplements can help as well.
Some studies have found that vitamin C may moderately reduce uric acid levels in people who have gout, Samuels says. According to a meta-analysis published Arthritis Care & Research, vitamin C supplements lowered serum uric acid by 0.35 milligrams per deciliter . Normal uric acid levels are 1.5 to 6 mg/dL in women and 2.5 to 7 mg/dL in men, according to a review published in Frontiers in Bioscience.
Moneyback Or Satisfaction Guarantee
Even the most effective vitamin C tablets will not be effective for everyone, so we value organizations that give a money-back guarantee. The top-rated vitamin-c boosters on our list come with a 30- to 365-day cash-back guarantee, which provides you with many opportunities to experiment with the mixture. If you do not see an improvement in your health after taking the vitamin, you should be entitled to a complete refund.
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Pure Encapsulations Liposomal Vitamin C Liquid
Pure Encapsulations liquid vitamin C is made with a unique, liposomal form of vitamin C thats encapsulated in sunflower oil.
Research suggests that liposomal forms of vitamin C may boost your bodys absorption, so you get more out of each dose .
Each teaspoon provides 1,000 mg of vitamin C and doesnt contain any added sugars or artificial sweeteners.
All Pure Encapsulations products are certified gluten-free and third-party tested for quality, purity, and potency.
Solaray Vitamin C Two Staged Time Release
Solaray is known as a high-quality supplement brand that cares about quality, but there are better Vitamin C preparations out there than the Two Staged Time Release Product. The first thing you notice when reviewing the label is that the product is not food sourced, although it does include rose hips and acerola fruit in the blend, and the ascorbic acid is not USP grade.
In our view, none of these Vitamin C products are terribly expensive, so why risk ingesting ascorbic acid from a shady source when there are a handful of brands that use high-quality ingredients? We simply dont know the origins of the ascorbic acid Solaray uses and therefore we cannot recommend this product at this time.
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Whole Foods Food Sourced Vitamin C
This is an interesting product. You can see a GMP certification right on the supplement label. The product is also organic and Vegan. The food source is Amla fruit, and Whole Foods is using a trademarked brand of Amla fruit Vitamin C called Orgen-C®. When you go to the Orgen-C® website, there is an immediate disclosure of how their Vitamin C is made.
Orgen-C® is Certified Organic Amla Extract standardized for 50% Organic & Natural Vitamin C. The remaining 50% is the co-factors and co-nutrients of the same Amla extract such as non-citrus bioflavonoids and polyphenols.
It appears that 50% of the product is organic Vitamin C from amla extract, and the remaining 50% is made from the extract of amla fruit, but not with organic materials. One of the concerns our industry insider listed in his interview was how natural food-sourced Vitamin C manufacturers would get enough Vitamin C from a food source. The implication was a natural product may contain 17% natural ingredients, with the rest synthetic filler. In this case, Whole Foods runs into this problem because the organic amla fruit extract only makes up 50% of the Vitamin C, and the total dose for one pill is 250 mg, which is 150 mg below the daily dose of Vitamin C recommended by the Linus Pauling Institute.
To see the Orgen-C® supply chain, .
Skin Rejuvenation And Supports Anti
Many people apply vitamin C directly to their skin or take supplements for anti-aging effects. According to research, vitamin C supplements rejuvenate the skin and support anti-aging, providing you with youthful skin. Vitamin C has antioxidant effects on the skin, which help inflammation and aids in clearing up skin issues like fine lines and wrinkles.
Vitamin C is also ideal in the production of collagen, a pigment that contains protein. Collagen addresses wrinkled skin and supports the skinâs elasticity. Both properties help minimize the effects of aging.
Vitamin C supplements are suitable for you whether you are willing to restore your youthful look or lower the disease risk.
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The Top 15 Best Vitamin C Supplements In 2022
Vitamin C deficiency is not that common. But the thing is, ensuring that your body has the above-average level of this ascorbic acid can be pretty tough. The good news is that plenty of effective dietary supplements, medically reviewed supplements for vitamin C, can tackle that issue. And here is a brief description of the top-rated ones:
- Micelle Liposomal Radiant C
- Goli Immune Gummies
Nature Made Vitamin C 500 Mg Caplets With Rose Hips 130 Count
- Immune Support Supplement: contains one 130 count bottle of Nature Made Vitamin C 500 mg Caplets with Rose Hips for a 130-day supply
- These Vitamin C caplets 500 mg help with immune system support and antioxidant support.Does Not Contain Any of the 8 Major Allergens
- Vitamin C aids in Iron absorption, and is necessary for the body to produce Collagen for healthy skin support
- Adults take one of these Vitamin C supplements daily with water and a meal
- This Vitamin C supplement contains no color added, no artificial flavors, no added preservatives, and is gluten free
- United States Pharmacopeia Verified, #1 Pharmacist Recommended Vitamin & Supplements Brand
- These statements have not been evaluated by the Food and Drug Administration this product is not intended to diagnose, treat, cure or prevent any disease
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Smarter Raw Whole Food Vitamin C
ReviewThis product is exactly what I was looking for! I’m a Certified Health Coach and the source of vitamins and what’s in them are both of the utmost importance to me. Finding a Non-GMO Whole Food Vitamin C that didn’t contain harmful chemicals such as magnesium stearate, silica, dioxides, maltodextrin, soy, carrageenan was SO IMPORTANT. Because of the purity of this brand, I will definitely recommend these Vitamin C supplements to clients. Supplementing with Vitamin C is crucial, but especially when our immunity may be at risk of being compromised, like during the cold and flu season. Additionally, these provide antioxidants, substances found in certain plants and fruits, that help stop free radicals from causing cell damage in your body. I’m loving this Non-GMO Whole Food Vitamin C!!
Use Of Complementary Ingredients
The other ingredients in a vitamin C powder or tablet also play a crucial role in determining its use and value. Other forms of vitamin C, such as calcium ascorbate and sodium ascorbate, often dont work with other ingredients. Some ingredients in a particular supplement may also cause allergies, whereas others, such as vitamin E or D, may provide additional benefits. All these factors must be taken into consideration.
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Side Effects Of Vitamin C Supplements
Vitamin C supplements have not been linked to significant side effects when healthy adults use regular dosages. Even when taking higher doses of vitamin C, you should not experience any side effects when using vitamin C supplements.
However, taking massive doses of vitamin C can lead to minor side effects such as:
- Upset stomach
These side effects are rare, but you should stop taking a vitamin C supplement or reduce your dose if you frequently experience these side effects.
If you take medication or have a severe health condition, speak to your doctor before trying a vitamin C supplement.
Different Forms Of Vitamin C
Vitamin C actually comes in a variety of choices for digestive needs and better absorption. This supplement also can derive from different types of forms such as liquid capsules, tablets, and pure liquid. The actually forms of vitamin C are:
- Ascorbic Acid The natural form of vitamin C that is cheap and easy to find. May cause some to have an upset stomach, so other forms are available. Time released capsules can be found to slowly release the vitamin C and possibly reduce upset stomach.
- Buffered Vitamin C This form comes from mineral ascorbates, which are less acidic mineral salts you may know as electrolytes. Calcium, magnesium, potassium, and magnesium ascorbates provide the vitamin C to reduce chances of gastrointestinal issues. Does cost more to purchase this form.
- Vitamin C with Bioflavonoids Vitamin C rich foods contain polyphenolic compounds known as bioflavonoids. This mixture essentially helps boost the absorption of vitamin C at a cost-effective price. Rosehips are commonly one of these bioflavonoids added in.
- Ester-C Vitamin C metabolites and mineral ascorbates mixed together. Increase the bioavailability of the nutrient to be absorbed better. Most products like this will be expensive compare to regular buffered vitamin C.
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How Much Vitamin C Is Enough
Most of the studies Moyad and his colleagues examined used 500 daily milligrams of vitamin C to achieve health results. That’s much higher than the RDA of 75-90 milligrams a day for adults. So unless you can eat plenty of fruits and vegetables, you may need to take a dietary supplement of vitamin C to gain all the benefits, Moyad says. He suggests taking 500 milligrams a day, in addition to eating five servings of fruits and vegetables.
“It is just not practical for most people to consume the required servings of fruits and vegetables needed on a consistent basis, whereas taking a once-daily supplement is safe, effective, and easy to do,” Moyad says. He also notes that only 10% to 20% of adults get the recommended nine servings of fruits and vegetables daily.
Moyad says there is no real downside to taking a 500-milligram supplement, except that some types may irritate the stomach. That’s why he recommends taking a non-acidic, buffered form of the vitamin. “The safe upper limit for vitamin C is 2,000 milligrams a day, and there is a great track record with strong evidence that taking 500 milligrams daily is safe,” he says.
Still, American Dietetic Association spokeswoman Dee Sandquist, RD, suggests doing your best to work more fruits and vegetables into your diet before taking supplements.
Garden Of Life Vitamin Code Raw C
Garden of Life uses naturally-produced ascorbic acid as the source for their vitamin C, but they go above and beyond other brands by including a huge range of extracts from fruits and vegetables like broccoli, apple, carrot, bell pepper, and kale.
These ingredients give you phytonutrients you wouldnt be getting if you just took pure vitamin C. And, at 500 mg of vitamin C per serving, youre not skimping on dosage, either.
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Doctors Best Vitamin C
Doctors Best Vitamin C is a pretty standard vitamin C supplement. Sometimes, however, standard is just what you need. As the saying goes, Simple aint easy.
Each capsule provides 1000 mg of vitamin C, in a proprietary form known as Quali-C. Theres nothing fancy about this form its really just ascorbic acid, but the company that supplies it guarantees its purity.
This is reflected in independent lab testing of Doctors Best Vitamin C. In analytical assays, its actual vitamin C content comes in at 1070 mg, just seven percent over the label listed amount. This means there is good quality control in the manufacturing process and youre getting exactly what you pay for.
What Are The Uses & Benefits Of Vitamin C
Vitamin C is a very important nutrient that plays a key role in many operations in our bodies. Its important for the immune system, cell repair, wound healing, bone strength, and more.
Some of the most important vitamin C benefits include:
Vitamin C is one of the most popular supplements, and for good reason. Insufficient vitamin C can lead to several issues, while on the other hand, it is actually impossible to get too much of it, as your body simply excretes the excess.
The most effective vitamin C supplements also help to provide additional antioxidants in your diet.
As a powerful antioxidant, vitamin C has the ability to help the aging process and help improve the function of all of your organs and bodily systems.
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Now Foods Chewable C 500
If youre not a fan of swallowing pills, NOW Foods chewable vitamin C tablets may be the product for you.
NOW Foods is a reputable brand that produces a variety of affordable, high quality nutritional supplements.
Each orange-flavored tablet provides a 500-mg dose of vitamin C and contains just 1 gram of added sugar. Theyre also 100% vegan and free of major allergens.
NOW Foods prides themselves on their meticulous testing protocols. Each supplement is tested in-house for purity and potency, and all of their manufacturing facilities are certified by the Food and Drug Administration .
Gummy vitamins are one of the hottest trends in nutrition supplements and understandably so. Whether youre a kid or a kid at heart taking your vitamin C has never been easier or more delicious.
However, although gummy vitamins are convenient and taste great, they should not be confused with candy.
Its important that you dont exceed the recommended dose, as too much vitamin C could lead to unintended side effects. Like other supplements, be sure to store them away from little ones to avoid a potential overdose.
What Does The Department Of Health And Social Care Advise
You should be able to get all the vitamin C you need by eating a varied and balanced diet.
If you take vitamin C supplements, do not take too much as this could be harmful.
Taking less than 1,000mg of vitamin C supplements a day is unlikely to cause any harm.
Page last reviewed: 03 August 2020 Next review due: 03 August 2023
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Best Vitamin C Supplement: What Is The Best Strength To Take
According to the NHS, the daily vitamin C requirement for adults is 40 milligrammes. A vitamin deficiency can be quickly detected by various vitamin deficiency tests and appropriate, targeted measures can then be initiated.
Are you vegetarian or vegan? Did you know that vitamin C promotes iron absorption and assists with converting poorly-absorbed types of iron into a form that is absorbed more efficiently? Iron is vital in making red blood cells and transporting oxygen throughout the body, so being able to absorb it effectively is especially beneficial for people on a vegan diet. In fact, consuming 100 milligrammes of vitamin C tablets may improve iron absorption by 67 per cent! This means vitamin C supplements can also reduce the risk of anaemia for those prone to iron deficiency.
For a super immune booster, we recommend taking zinc supplements in combination with vitamin C, as zinc is also effective for immunity against the common cold. This is because vitamin C prevents the adherence of cold viruses to the hosts cells in the nasal mucosa. Additionally, it inhibits the growth of germs and stops their reproduction.
Certain people require a higher vitamin C intake, including breastfeeding women and smokers, who, for example, should consume between 125 and 155 milligrammes daily, according to experts.