Fatigue And Poor Mood
Two of the earliest signs of vitamin C deficiency are fatigue and poor mood (
45 ).
While fatigue and irritability may be some of the first symptoms to appear, they typically resolve after just a few days of adequate intake or within 24 hours of high-dose supplementation .
Summary Signs of fatigue and poor mood can appear even with low-to-normal levels of vitamin C, but they quickly turn around with adequate vitamin C intake.
Why Do Some Vitamin C Products Turn Orange On The Skin
Article Excerpts from Dermatology Times
Many state-of- the-art skin products contain vitamin C, a potent antioxidant which is important to skin health. Vitamin C is actually a secondary antioxidant in the skin, able to donate an electron to vitamin E, which is the primary antioxidant. As part of the electron donation process, the vitamin C itself becomes oxidized. This process can be observed on a daily basis when cut fruit is left out. Freshly cut peaches have a vivid orange/yellow color due to their high vitamin C content. However, left on the table for several hours at room temperature, the peaches will turn brown. This browning is due to oxidation of the vitamin C, and the color change is due to a chemical reaction occurring as the electron is lost. Once the electron is lost, the vitamin C is no longer an active vitamin, meaning the vitamin C content/benefit of a fresh cut peach is much higher than the vitamin C content/benefit of a browned peach.
Warrenton Dermatology & amp Skin Therapy Center recommends these vitamin C products for daytime anti-aging and anti-oxidant protection:
Serum: IS Clinical Pro-Heal Serum for Face & C Eye Serum for the eye area
Lotion: Revision Skincare Vitamin C Lotion 30%
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Best Vitamin C Subscription: Persona Vitamin C With Bioflavonoids
Persona
A note on personalized vitamins: Persona Nutrition offers customized supplement recommendations made for you based on the results of a health questionnaire. A questionnaire cannot replace the guidance of a qualified health professional. Talk with a healthcare professional before taking any new supplements
Persona lets users take an online quiz that generates a supplement package customized to their needs and delivered monthly on a subscription plan. The assessment takes about 510 minutes and questions cover everything from mood and wellness goals to the foods you eat and the medications you take. In the end, you can make adjustments by adding the supplements you want and removing the recommendations you don’t.
Persona’s Vitamin C with Bioflavonoids is a moderate-high dose capsule packed with 500 mg of vitamin C with 90 mg of calcium and 100 mg of citrus bioflavonoids. This combination is designed for optimum bone health. That’s because vitamin C creates a collagen foundation for bone growth, calcium strengthens bones, and bioflavonoids protect against bone loss.
The Persona brand is also great for those who are mindful of the environment. Each pack is manufactured for sustainability, with recycled, eco-friendly packaging. Persona Vitamin C with Bioflavonoids is also vegan and nut-free.
- Form: Capsule
What Are The Side Effects Of Vitamin C
Vitamin C is generally considered safe, but high doses can cause side effects. These may include:
Higher doses are more likely to lead to side effects. Doses over 2,000 milligrams a day may increase the risk of diarrhea and kidney stones. If you have a history of kidney stones, taking more than 1,000 milligrams a day may increase your chances of having more.
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Linus Pauling Institute Recommendation
Combined evidence from metabolic, pharmacokinetic, and observational studies, and from randomized controlled trials supports consuming sufficient vitamin C to achieve plasma concentrations of at least 60 mol/L. While most generally healthy young adults can achieve these plasma concentrations with daily vitamin C intake of at least 200 mg/day, some individuals may have a lower vitamin C absorptive capacity than what is currently documented. Thus, the Linus Pauling Institute recommends a vitamin C intake of 400 mg daily for adults to ensure replete tissue concentrations an amount substantially higher than the RDA yet with minimal risk of side effects.
This recommendation can be met through food if the diet includes at least several servings of vitamin C-rich fruit and vegetables as part of the daily recommended fruit and vegetable intake . Most multivitamin supplements provide at least 60 mg of vitamin C.
Older adults
Copyright 2000-2022 Linus Pauling Institute
Benefits Of Vitamin C In Skincare
While there is no silver bullet in skincare, vitamin C certainly has a lot to offer thanks to its preventative and corrective benefits.
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Its Anti-Aging: It decreases the activity of metalloproteins , which are enzymes that break down collagen, says board certified cosmetic dermatologist , of the Russak Dermatology Clinic in Manhattan. This helps improve skin texture and decrease the appearance of fine lines. And, because the efficacious formulation has acidic properties, Schneider explains that a topical vitamin C encourages skin tissue to heal quickly by turbo-charging the production of collagen and elastin, which are key elements to keeping skin plump and youthful-looking.
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Its Protective: Because it is a potent antioxidant, vitamin C is great for decreasing the effects of UV and environmental damage, Dr. Russak says. The oxidative damage caused by the sun leads to premature aging and has potential skin cancer dangers that vitamin C aids in preventing.
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It Evens Skin Tone: Vitamin C inhibits melanin synthesis and has anti-inflammatory activity, Dr. Shah shares. As a result, topical application helps brighten and lighten hyperpigmentation and skin discoloration concerns such as scars, dark spots, and stretch marks.
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Food Sources Of Vitamin C
It is always best to get your nutrients from food rather than supplements.
Fruits and vegetables, especially citrus fruits, are good sources. Foods naturally rich in vitamin C include:
- Raw red bell peppers: 95 milligrams per 1/2-cup serving
- Orange juice: 93 milligrams per 3/4-cup serving
- Orange: 70 milligrams per one medium fruit
- Kiwi: 64 milligrams per one medium fruit
- Raw green peppers: 60 milligrams per 1/2-cup serving
- Cooked broccoli: 51 milligrams per 1/2-cup serving
- Strawberries: 49 milligrams per 1/2-cup serving
- Cooked Brussels sprouts: 48 milligrams per 1/2-cup serving
- Tomato juice: 33 milligrams per 3/4-cup serving
- Cantaloupe: 29 milligrams per 1/2-cup serving
If you don’t get enough vitamin C from what you eat, a supplement can help get you to the right levels.
Can I Take Vitamin C At Night
New research suggests that taking a vitamin C supplement actually helps you improve your sleep, relieves restless leg syndrome, and decreases the effects of sleep apnea.
But before you decide to take your dose at night, be aware that ascorbic acid is acidic. If you have a history of acid reflux, you probably want to take your vitamin in the morning to lower the risk of getting heartburn symptoms that interfere with sleep.
Prices are accurate and items in stock at time of publishing.
Recommended Reading: What Does Vitamin B Complex Do For You
Bleeding Gums And Tooth Loss
Red, swollen, bleeding gums are another common sign of vitamin C deficiency.
Without adequate vitamin C, gum tissue becomes weakened and inflamed and blood vessels bleed more easily (
34 ).
Eventually, teeth can fall out due to unhealthy gums and weak dentin, the calcified inner layer of teeth .
Summary Red, bleeding gums are a common sign of vitamin C deficiency, and severe deficiency can even lead to tooth loss.
Best Organic Vitamin C: Garden Of Life Mykind Organics Vitamin C Organic Spray
Amazon
Like the name says, Garden of Life mykind Organics spray is made from organic whole-food ingredients. This easy-to-take spray form is an excellent option if you’re looking for a vegan, fruit-based supplement.
A full dose of five sprays gives you 60 mg of vitamin C. Since each spray is approximately 12 mg of vitamin C, you can easily adjust your daily dose if your goal is to gently supplement your usual dietary intake. On the other hand, if you consume a diet low in vitamin C-rich foods, this might not be the best choice several other options on this list, like the Thorne Vitamin C and Now Chewable Vitamin C, provide significantly more vitamin C.
Garden of Life’s vitamin C spray is allergy-friendly and suitable for adults and children over the age of four. It comes in two flavors: tangerine-orange and cherry-tangerine.
A final note: The spray must be refrigerated after opening, so it is not as portable as the other vitamin C choices on the list.
- Form: Spray
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Vitamin C’s Role In The Body
Vitamin C, also known as ascorbic acid, is necessary for the growth, development and repair of all body tissues. It’s involved in many body functions, including formation of collagen, absorption of iron, the proper functioning of the immune system, wound healing, and the maintenance of cartilage, bones, and teeth.
Vitamin C is one of many antioxidants that can protect against damage caused by harmful molecules called free radicals, as well as toxic chemicals and pollutants like cigarette smoke. Free radicals can build up and contribute to the development of health conditions such as cancer, heart disease, and arthritis.
Vitamin C is not stored in the body , so overdose is not a concern. But it’s still important not to exceed the safe upper limit of 2,000 milligrams a day to avoid stomach upset and diarrhea.
Water-soluble vitamins must be continuously supplied in the diet to maintain healthy levels. Eat vitamin-C-rich fruits and vegetables raw, or cook them with minimal water so you don’t lose some of the water-soluble vitamin in the cooking water.
Vitamin C is easily absorbed both in food and in pill form, and it can enhance the absorption of iron when the two are eaten together.
Deficiency of vitamin C is relatively rare, and primarily seen in malnourished adults. In extreme cases, it can lead to scurvy — characterized by weakness, anemia, bruising, bleeding, and loose teeth.
What Do I Need To Look For In A Vitamin C Serum
Welcome toAsk a Beauty Editor, our new column in whichSarah Jacoby, SELF’s senior health and beauty editor, goes on the hunt to find the science-backed answers to all of your skin-care questions. You can ask Sarah a question at [email protected].
Hi! Here’s my question:
I love a good vitamin C serum and for a while have been usingCosrx Triple C Lightning Liquid, which has 20.5 percent ascorbic acid and 72 percent chokeberry to help stabilize it . I was checking out the new Vitamin C serum fromGlossier, but it only has 5 percent of a vitamin C derivative, magnesium ascorbyl phosphate again, it says “for stabilizing.”Drunk Elephant’svitamin C serum has 15 percent L-ascorbic acid, plus a pumpkin ferment extract…whatever that is.
My questions are these: Should one care about the percentages of these ingredients at all? Is 20 percent going to be more effective than 5 percent? Or am I just comparing apples to oranges because they’re all these random/different derivatives? And on that note, is one derivative better than another?
Thank you!
Orange You Glad I Asked
Hi friend, this is an excellent questionand one I have secretly wished someone would ask me here because the vitamin C world is super confusing! Indeed, now that were all paying more attention to whats on our skin-care labels, were realizing how many of layers of stuff we have to get through to understand what all that really means.
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Ingredient Close Up: What Does Vitamin C Do For Your Skin
Brian Melville
If you are serious about wanting your skin to look its best, you need to start using the right ingredients. A healthy complexion is a handsome complexion.
Learning which ingredients are beneficial for your skin and body will help you look and feel fresh.
While you can get vitamin C from foods like citrus fruits, tomatoes, strawberries, orange juice, and broccoli, vitamin C products can also give your skin a boost.
Unfortunately, most skincare products are formulated with chemicals harmful to your skin rather than premium ingredients designed to enhance a mans appearance. Particle is different.
All of Particles products are specifically engineered for men. Our range of aesthetic products offers the best skincare for men looking to reduce the appearance of wrinkles, relieve irritation, and soften the appearance of their skin.
Our products repairing and restoring properties come from carefully designed formulas enriched with nourishing ingredients.
Though it can be tricky to identify which products are beneficial for your skin when you first start your skincare journey, an easy place to start is with vitamins. It is nearly impossible to go wrong with vitamins they are must-have ingredients to implement into your skincare routine.
Today, we will discuss vitamins that can help improve the quality of your skin when incorporated into your products, with an emphasis on vitamin C.
What Are Vitamin Cs Benefits For Skin
As an antioxidant, it helps stop the damaging oxidation process from happening, says dermatologist Dr. Carl Thornfeldt, who founded both Episciences and skin care brand Epionce. Jamal also adds that vitamin C protects the skin from free radical damage, helps with skin elasticity and reduces redness and hyperpigmentation by inhibiting an enzyme that participates in the production of melanin. In short, that means it can reduce dark spots and quell inflammation and fine lines, as well as brighten dull skin.
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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
How Particle Can Help
Vitamin Cs ability to improve your skins discoloration and texture is why Particle uses it as an ingredient in its scar gel. Particle Scar Gel is a silicone gel that can improve the overall appearance of scars.
When used twice a day for 12 to 16 weeks, our product will penetrate the skin and increase cell regeneration to improve the color and texture of scarred skin. The gels strength comes from its rich blend of oils and vitamins, including Argan Oil, Jojoba Oil, and Avocado Oil.
Particle Scar Gel includes two premium vitamins. The first is vitamin E, which reduces skin damage and keeps your skin calm and hydrated. The second is, of course, vitamin C, which increases the synthesis of collagen and accelerates the healing of your skin.
To apply the gel, first clean and dry the scar area. Then massage a pea-sized amount of the product onto the affected area, covering the entire scar. Do not wash the product off. Instead, allow your skin to absorb the gel.
Read Also: What Vitamins Should I Be Taking For My Age
Best Vitamin C Serums To Fade Dark Spots And Discoloration
Select is editorially independent. Our editors selected these deals and items because we think you will enjoy them at these prices. If you purchase something through our links, we may earn a commission. Pricing and availability are accurate as of publish time.
Experts consider vitamin C to be excellent when it comes to skin care given both its functional and aesthetic benefits. Also known as L-ascorbic acid, it is required for proper function of skin because it plays an essential role in collagen production, explained board-certified dermatologist Caren Campbell, MD. The San Francisco-based doctor called vitamin C invaluable and vital in any skin care routine.
SKIP AHEAD Best vitamin C serums
You stand to get the most vitamin C-related benefits from treatments like serums, creams and lotions, which are typically formulated with high concentrations of their respective active ingredients , explained board-certified dermatologist Caroline Robinson, MD. Vitamin C cleansers and other skin care products that you rinse off are not considered treatments and typically include much lower percentages of active ingredients .
