Where does Vitamin C come from? How much of it is recommended to take daily? Vitamin C is a popular essential supplement that can help with a variety of things ranging from inflammation, immune defense, collagen production, etc. Vitamin C, also known as ascorbic acid, can be found in a variety of foods and does not require additional supplementation but can vary based on individual needs. In this ultimate guide to Vitamin C, we will discuss everything you need to know about the popular vitamin!
What is Vitamin C?
Ascorbic acid or better known as Vitamin C is found in a variety of foods but more in fruits and vegetables. It has a variety of benefits that are detrimental to overall health but more specifically help with the production of Collagen and absorption of Iron. It also helps with immune system functioning as it acts as an antioxidant and assists cardiovascular function.
Why do I see Bioflavonoids and Rose Hips paired with Vitamin C; What are they?
Bioflavonoids are better known as Rutin and they are essentially plant pigments that assist Vitamin C in its functioning and overall absorption of collagen. There are claims that they can help with other aspects of health such as reducing Cancer risk, inflammation, etc. but are not supported by enough evidence to believe so. Rose Hips are another form of Bioflavonoids and come from you guessed it, Roses! They are found in bulbs under the petals and are particularly high in Vitamin C which helps with overall immune function.
Ok, but what is Liposomal Vitamin C then?
Liposomes are what coat the capsules in products labeled as, “Liposomal Vitamin C”. The Liposomes are nano-sized and have the permeability of cell membranes so being coated with Vitamin C supplements helps the overall bioavailability of the Vitamin C. In a sense, they help protect the actual value of Vitamin C one is taking as it travels through the digestive system and is then better metabolized by the body.
So, why the popularity with Quercetin?
Quercetin is another type of flavonoid that is found in plants. Yes, it has similar qualities to bioflavonoids and has shown beneficial effects in regards to immune health. Quercetin has been linked with reducing diseases that affect the cardiovascular system and more recently to fight against symptoms of COVID-19 such as obstructed air pathways, circulation, etc.
So which do I take?!
Vitamin C is a water soluble vitamin so taking it in liquid form or incorporating liquids which are high in Vitamin C is the best variation of ingesting the supplement. If capsules are more convenient and to one’s liking then that is also suitable. However, if one’s diet is well-balanced and high in servings of fruits and vegetables then additional supplementation is not recommended. Experts say 2,000 milligrams is probably the threshold for Vitamin C but nonetheless varies among individuals. All the forms detailed above are suitable for supplementation and no one is better than the other. If taken together though and after consulting a medical professional in regards to dosage, one may see optimal benefits to overall health.
When is it best to take Vitamin C? What time of day should I take Vitamin C?
Like most other supplements, Vitamin C is suggested to be taken in the morning. Vitamin C is water-soluble unlike Vitamin D which is fat-soluble, so it is best dissolved in liquids. Experts recommend drinking a glass of water or eating a small meal when supplementing oneself with Vitamin C. Orange juice as most individuals know is a high source of Vitamin C so drinking a glass a day can be very beneficial! When taking alongside other medications, it is recommended to consult a health professional as some claims state there could be potential interactions amongst cancer patients. Always consult with a medical professional before taking supplements.
How much Vitamin C should I take?
The recommended dosages for Vitamin C vary amongst individuals and more specifically age. Experts say that no adult individual should try and take more than 2,000 mg of Vitamin C a day. Vitamin C is expected to be received at an adequate amount through foods in one’s diet. If one wishes to take supplements and supply oneself with additional doses of Vitamin C then a conversation with a medical professional is recommended. Individuals who smoke and have medical conditions such as leaky gut are more prone to Vitamin C deficiency and should consider adding supplementation. Here are the limits on Vitamin C one should take depending on age; if one wishes to see more specific numerical recommendations then this website will provide additional information:
- Birth to 12 months: N/A
- Children 1-3 years: 400mg
- Children 4-8 years: 650mg
- Children 9-13 years: 1,200mg
- Teens 14-18 years: 1,800mg
- Adults: 2,000mg
How do I know if I am getting enough Vitamin C or not? Is there anything I shouldn’t take it with?
Vitamin C deficiency is not all too common but possible. Scurvy is a result of lack of Vitamin C which can result in fatigue, inflammation, joint pain, etc. If one experiences these symptoms then they should consult with a doctor immediately. Overages of Vitamin C are also possible and result in the form of diarrhea or nausea. If you take any other regular medicines or chemotherapy drugs, ask your doctor if it’s safe to take vitamin C. It can interact with drugs like aspirin, acetaminophen, antacids, and blood thinners. As always, it is best to consult with a medical professional before supplementation.
