The Right Time To Take Vitamin C
As with most supplements, when and how you take your vitamin C influences its effectiveness.
Because vitamin C is water-soluble, it doesnt need fat to be fully absorbed and used by the body, says Bhatia. So, while you dont technically need to take vitamin C with food, many products recommend that you do. Taking vitamin C on an empty stomach can cause minor irritation to your GI tract. People with sensitive stomachs may even experience cramping, gas, or diarrhea.
The key: Take your C whenever youll consistently remember to do so. For most people that tends to be in the morning with breakfast, says Bhatia. However, since vitamin C wont make you groggy or extra-energized, you can take it with your lunch, an afternoon snack, or dinner.
However, there is one caveat to keep in mind: Some research suggests that taking vitamin C after your workouts can actually negate their effectiveness, says Balduzzi.
Why? Vitamin Cespecially in high dosescan hamper inflammation that occurs in muscle cells during and after a tough workout. While we typically label inflammation as bad, our muscles need this exercise-related inflammation to adapt and grow.
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In fact, the authors of one large study found that vitamin C supplementation negatively impacted training efficiency. They urged caution when combining antioxidant supplements with exerciseparticularly endurance exercise.
How Much Vitamin C Should I Be Taking
Recommended intakes of vitamin C have been developed by the Food and Nutrition Board. These are much higher than the amount required to prevent deficiency:
- Infants, 0-6 months: 40mg
- Infants, 7-12 months: 50mg
- Children, 1-3 years: 15mg
- Teenagers, 14-18 years: 75mg , 65mg
- Adults: 90mg , 75mg
- Pregnant women: 80mg , 85mg
- Breastfeeding women: 115mg , 120mg .
Whenever we have an infection or inflammation, our bodies require more vitamin C so your general intake should increase to cope with the extra demand.
Many factors can impair the absorption of vitamin C or increase a persons requirement for it. The following people should include an extra 50-100mg of vitamin C per day in their diet or in the form of supplements:
- People with cancer or who have a compromised immune system
- People who drink alcohol daily or excessively
- People with diabetes
- Pregnant or breastfeeding women
Rates of vitamin C deficiency vary around the world with rates as low as 7.1% in the United States to nearly 74% in India. Total vitamin C deficiency manifesting as scurvy is rare.
Is Zinc And Vitamin C Good For Colds
Also question is, does zinc and vitamin C help with colds?
Zinc may interact with drugs, including antibiotics and penicillamine . Vitamin C does not prevent colds and only slightly reduces their length and severity. In studies in which people took vitamin C only after they got a cold, vitamin C did not improve their symptoms.
One may also ask, is it OK to take zinc and vitamin C together? Vitamin C Plus Zinc InteractionsAvoid taking more than one multivitamin product at the same time unless your doctor tells you to. Taking similar products together can result in an overdose or serious side effects.
In respect to this, how much vitamin C and zinc should I take for a cold?
People with colds need to take 1,000 or 2,000 mg of vitamin C a day to gain a therapeutic effect, Lawson says. Karla Birkholz, MD, tells WebMD there is little conclusive evidence regarding the effectiveness of vitamin C, the herbal supplement Echinacea, or zinc lozenges.
What is zinc and Vitamin C good for?
Vitamin C is a water soluble vitamin used to prevent and treat scurvy and acidify urine. It is also used to decrease severity of colds and as a dietary supplement. Zinc is an essential mineral involved in the immune system, wound healing, and DNA synthesis.
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Supports Adrenal Function And Hormonal Balance
The role of vitamin C in neuroendocrine pathways starts in the brain but trickles down throughout the entire body to help balance hormones.* For example, vitamin C plays an essential role in the hypothalamic-pituitary-adrenal axis .*
In fact, “the adrenal glands house the greatest concentration of vitamin C in the whole body and are necessary for proper cortisol output,” explains Achey.
When Is The Best Time To Take Multivitamins
Multivitamins can be trickier: They often contain both water- and fat-soluble vitamins. The best time to take a multivitamin is with food so any fat can help with absorption. You can also drink a water-based beverage to wash it all down, notes Dr. Perez-Gallardo. But the drawback is that your body wont absorb the water-soluble vitamins as well as fat-soluble ones.
The reverse is true when you take a multivitamin on an empty stomach with water your body cant properly absorb the fat-soluble vitamins. You could also end up with an upset stomach. So for full absorption, Dr. Perez-Gallardo recommends taking water- and fat-soluble vitamins separately.
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How Should I Take Ascorbic Acid
Use exactly as directed on the label, or as prescribed by your doctor. Do not use in larger or smaller amounts or for longer than recommended.
The recommended dietary allowance of vitamin C increases with age. Follow your healthcare provider’s instructions. You may also consult the Office of Dietary Supplements of the National Institutes of Health, or the U.S. Department of Agriculture Nutrient Database listings for more information.
Drink plenty of liquids while you are taking ascorbic acid.
The chewable tablet must be chewed before you swallow it.
Ascorbic acid gum may be chewed as long as desired and then thrown away.
Do not crush, chew, or break an extended-release tablet. Swallow it whole.
Measure liquid medicine with a special dose-measuring spoon or medicine cup. If you do not have a dose-measuring device, ask your pharmacist for one.
Keep the orally disintegrating tablet in the package until you are ready to take it. Use dry hands to remove the tablet and place it in your mouth. Do not swallow the tablet whole. Allow it to dissolve in your mouth without chewing. Swallow several times as the tablet dissolves.
Store ascorbic acid at room temperature away from moisture and heat.
Increase Vitamin C Intake
There is evidence showing that increasing Vitamin C could protect against UTI. Vitamin C works by increasing the acidity of the urine. Even pregnant women found good results after taking Vitamin C every day. According to studies, Vitamin C has a protective effect. This helps to cut out from the risk of getting UTI. Finally increasing Vitamin C intake, decreases the risk of UTI.
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How To Take Vitamin C Correctly
NutritionWomens HealthWomens Hormones 0
Regardless of the time of year, protecting your health is a top priority. The biggest tool you have to stay healthy is within you: your immune system!Vitamin C is well-known for its ability to support healthy immune function, but in reality, its benefits extend MUCH further than just this one area!Your body cant store extra vitamin C for when it needs it, so this is why supplementing is critical. While your body stores some excess vitamins in your fat cells for later use, vitamin C is water-soluble, which means your body excretes any extra through your urine. In order to give your body the vitamin C it needs, you need to consume it every day .HERE ARE SOME OF THE TOP QUESTIONS I GET ABOUT VITAMIN C SUPPLEMENTS TO HELP YOU KNOW WHAT YOU NEED TO DO FOR YOUR BODY:
Intravenous Vitamin C Alone In Patients With Covid
A pilot clinical trial in China randomized 56 adults with COVID-19 in the intensive care unit to receive intravenous vitamin C 24 g per day or placebo for 7 days. The study was terminated early due to a reduction in the number of cases of COVID-19 in China. Overall, the study found no differences between the arms in mortality, the duration of mechanical ventilation, or the change in median sequential organ failure assessment scores. The study reported improvements in oxygenation from baseline to Day 7 in the treatment arm that were statistically greater than those observed in the placebo arm .4
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Dietary Sources Of Iron
While taking iron supplements is one way to treat IDA, including food sources of iron in your diet can also help you meet your needs.
There are two main types of iron that come from your diet:
- Heme iron is found in foods like beef and seafood options
- Non-heme iron is found in foods like vegetables, beans, and whole grains. Certain foods are also fortified with non-heme iron.
Heme iron appears to be better absorbed in the body than non-heme iron. Taking vitamin C with non-heme sources of iron may help maximize iron absorption with little risk.
How Much Vitamin C Should I Take
The daily needed amount of vitamin C is a bit flexible, depending on your situation but an ideal range is between 2,500-5,000mg per day for daily supplementation.
If you have been directly exposed to something or are feeling under the weather, upping your dose and taking 2,500mg every 4 hours is a great way to give your body some extra support!
This is the dosage in 1 serving of my Vitamin C Boost powderthe easiest and most delicious way to get your daily vitamin C needs met! Get it here > >
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Ascorbic Acid Side Effects
Get emergency medical help if you have any of these signs of an allergic reaction:hives difficult breathing swelling of your face, lips, tongue, or throat.
Ascorbic acid may cause serious side effects. Stop using ascorbic acid and call your doctor at once if you have:
joint pain, weakness or tired feeling, weight loss, stomach pain
chills, fever, increased urge to urinate, painful or difficult urination or
severe pain in your side or lower back, blood in your urine.
Common side effects of Vitamin C may include:
This is not a complete list of side effects and others may occur. Call your doctor for medical advice about side effects. You may report side effects to FDA at 1-800-FDA-1088.
Why Is Vitamin C Important For My Health
Vitamin C has many important functions in the body, including keeping your skin, bones and connective tissue healthy as well as help your body absorb iron. Some people incorrectly believe vitamin C will help prevent you from catching the common cold. While there have been many attempts to support this idea with research-based evidence, there is still no convincing proof of a significant benefit. A high dose of vitamin C taken as soon as you get symptoms may, however, lessen the duration of a cold.
A major vitamin C deficiency can lead to scurvy. This condition can involve bone and blood vessel disease, bleeding, pain in the hands and feet, and in extreme cases, death.
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Effects Of Mega Doses Of Vitamin C
According to a study, researchers have treated cancer patients with high dosages of vitamin C, through IVC therapy . Scientists gave cancer patients up to 100g of vitamin C a day! Thats 100,000 mg. 100 times more vitamin C than a dosage of 1,000 mg or 100,000 times the recommended daily intake of vitamin C Thats a huge dose. So, what happened to these patients?
Regarding cancer, researchers observed:
- improvement in the quality of life,
- improved tolerance of conventional therapy,
- deterioration in clinical condition, in the absence of vitamin C dosage.
The side effects of mega dosages of vitamin C seem to be minimal, though. Patients experienced symptoms of Jarisch-Herxheimer reaction. This is a reaction of the body to endotoxins produced by the necrosis of harmful cells. Fever, chills, strong body odor, and pimples may be other side effects.
Dont forget that these side effects happened to cancer patients, after megadoses of vitamin C. Symptoms resolved after 2 to 3 hours, after injection with vitamin C.
On the other hand, therapy with high dosages of vitamin C may:
- stabilize cancer,
- have anti tumor activity in some cases,
- help patients regain strength, even walking again
Best Vitamins To Take With A Meal
You should take fat-soluble vitamins with meals or snacks that contain fat, such as avocado, egg yolks, or olive oil, for proper absorption.
Taking these vitamins with food ensures the optimal release of bile and pancreatic enzymes in the stomach that are required for the absorption of fat-soluble vitamins, Marinov says.
For some people, it makes the most sense to take these vitamins with a meal, like lunch or dinner, but you don’t necessarily have to, Stephenson says. Any food with some fat, like hummus or a handful of nuts, can help break down these vitamins.
Other supplements that should be taken with food include:
- Calcium carbonate. This is because the stomach acid produced when you eat helps your body absorb this type of calcium. Calcium citrate on the other hand can be taken with or without food, so be sure to check the label to see the kind of calcium your supplement contains.
- Multivitamins. These contain both water-soluble and fat-soluble vitamins, so take with food to ensure the fat-soluble vitamins are absorbed.
- Magnesium. Taking magnesium on an empty stomach has a laxative effect and may cause diarrhea.
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Why Vitamin C Matters
You already know vitamin Ca.k.a. ascorbic acidis key for healthy immune function.
However, its also important for: fighting free radical damage and improving absorption of other nutrients .
Plus, its also key for collagen production, which is essential for connective tissue health and wound healing.
C also offers cardiovascular benefits: Vitamin C also supports healthy blood pressure and artery health, and increases blood flow to the brain, adds Anthony Balduzzi, N.M.D., founder of The Fit Father Project and The Fit Mother Project.
And thats not all: High vitamin C intake is also associated with more youthful-looking skin and improved bone health in older populations.
On the flipside, low intake has been linked with low bone mineral density and even obesity.
What Is Ascorbic Acid
Ascorbic acid occurs naturally in foods such as citrus fruit, tomatoes, potatoes, and leafy vegetables. Vitamin C is important for bones and connective tissues, muscles, and blood vessels. Vitamin C also helps the body absorb iron, which is needed for red blood cell production.
Ascorbic acid is used to treat and prevent vitamin C deficiency.
Ascorbic acid may also be used for purposes not listed in this medication guide.
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How Many Mg Of Vitamin C Do You Need Per Day
You might be surprised to learn that the recommended dietary allowance of Vitamin C for adults is probably lower than you think. The recommended daily amount for adult men is 90 mg/day, but goes up to 125 mg/day for smokers, as smoking increases the need for more antioxidant support. While healthy women generally need 75 mg of Vitamin C per day, the recommendation goes up for women who smoke and for pregnant or breastfeeding women .2,
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What Is Vitamin C
Vitamin C, or L-ascorbic acid, is an essential nutrient. That means your body doesn’t make it, so you have to get it through diet or supplements. Vitamin C is in many foods, such as oranges, red and green peppers, and kiwi.
Research has confirmed some general health benefits of vitamin C. When it comes to using it as a treatment or preventive measure for specific conditions, though, many of the studies have been inconclusive or found no benefit.
Dietary supplements are not regulated in the United States, meaning the Food and Drug Administration does not approve them for safety and effectiveness before products are marketed. When possible, choose a supplement that has been tested by a third party, such as USP , Consumer Labs, or NSF International.
However, even if supplements are third-party tested, they are not safe for all or effective in general. Therefore, it is important to talk to your healthcare provider about any supplements you plan to take and check-in about potential interactions with other supplements or medications.
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The Recommended Dietary Allowance
The recommended dietary allowance for vitamin C is based on the amount of vitamin C intake necessary to maintain neutrophil vitamin C concentration with minimal urinary excretion of vitamin C and is proposed to provide sufficient antioxidant protection . The recommended intake for smokers is 35 mg/day higher than for nonsmokers, because smokers are under increased oxidative stress from the toxins in cigarette smoke and generally have lower blood concentrations of vitamin C .Table 2. Recommended Dietary Allowance for Vitamin C
Do You Need To Supplement
Currently, no evidence supports the use of oral vitamin C supplements to prevent COVID-19.
Vitamin C may help shorten the duration and severity of colds caused by other viruses, but this is no guarantee that it will have the same effect on the coronavirus that causes COVID-19.
Additionally, vitamin C is a water-soluble vitamin. It dissolves in water, meaning that excess amounts arent stored in your body but instead eliminated through your urine. Taking more vitamin C does not mean that your body is absorbing more .
High dose vitamin C supplements may even cause diarrhea, as they can signal your body to pull water out of the cells and into your digestive tract .
Moreover, although high dose vitamin C appears promising for COVID-19 treatment, these doses were exceptionally high and given via IV not taken orally. Additionally, it was only given in cases severe enough to require hospitalization.
Your best bet is to eat a diet thats full of a variety of fruits and vegetables, which naturally provide all the vitamin C a healthy person needs along with many other nutrients and antioxidants.
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