nutrition
Vitamin C is an essential micronutrient, supplying the body with vital antioxidants and immune system support. There are many excellent food sources of vitamin C, but it’s also commonly taken as a vitamin supplement. In this article we’ll discuss the benefits of vitamin C supplementation, how to choose the best quality product, and other important things to know.
Vitamin C is a water-soluble nutrient that humans require because the body can’t make it on its own. It is one of the most-researched vitamins, so there’s a lot that’s known about it.
Vitamin C is needed for:
Vitamin C must be consumed regularly, since it is water-soluble and excess is eliminated from the body via the kidneys. After you’ve consumed vitamin C, it is distributed through the body as needed, with highest concentrations going to white blood cells (leukocytes), the eyes, the adrenal glands, and the brain (including the pituitary gland within the brain). Vitamin C is not concentrated in blood plasma, making it challenging to monitor levels with lab testing.
In short, no. Vitamin C supplements are not necessary for the average person who consumes fruits and vegetables daily. However, sometimes a vitamin C supplement is recommended to support healthy nutrient intake.
Some instances can include:
Your healthcare provider can determine if you’d benefit from a vitamin C supplement.
Vitamin C deficiency is rare, but when it happens, it leads to scurvy. This disease, which is often associated with historical accounts of sailors who spent far too long at sea without fruits or vegetables, includes extreme fatigue and connective tissue problems.
Vitamin C supplements can be useful for several reasons.
Vitamin C supplements come in several different types.
Whatever form you take, the most important factor is choosing a supplement that you can consistently follow through with and that is free from anything you may be sensitive or allergic to.
There are several things to consider when choosing the best vitamin C supplement for your needs.
Dietary supplements can vary in quality based on how they are made. Things to consider about the quality of your vitamin C supplement include:
The recommended dietary allowance (RDA) has been set based on age and stage of life. Here are the ranges for adults:
Healthcare providers may recommend intakes beyond these amounts based on your individual needs. The tolerable upper limit for all adults is 2,000 mg per day.
Vitamin C comes in several forms.
To determine which form will work best for you, you should think about why you’re taking it. Your healthcare provider can advise on which form(s) might be best for you.
The brand who makes your vitamin C supplement can play an important role in the quality. The U.S. The Food and Drug Administration (FDA) sets regulatory standards for supplement manufacturers known as Current Good Manufacturing Practices (CGMPs). Many brands have their products third-party tested, verified, or certified by independent organizations. This demonstrates trustworthiness to customers and helps to establish brand trust and reliability.
Some certifications to look for include:
Care/of’s products are certified C.L.E.A.N., which has three unique core concepts of safety, minimal processing, and bioavailable nutrient forms.
Vitamin C has low toxicity when taken in normally recommended amounts. Serious side effects are rare, since it is not stored in the body. At very high intakes from supplements, it can lead to nausea, diarrhea, and intestinal cramping. Additionally, it could cause headaches or vomiting; this outcome, however, is more likely to result from IV vitamin C rather than oral supplements.
Vitamin C has the potential to interact with medications, so anyone with existing health diagnoses should check with their medical provider before taking supplements.
Most people get enough vitamin C from food. If you do take a supplement, the RDA ranges between 75–120 for adults, with an additional 35 mg recommended for those who use tobacco.
Yes, it is safe to take vitamin C daily as long as you take it as recommended on your vitamin or product, or as your healthcare provider says.
Yes, when taken as directed, they are safe and unlikely to cause side effects. If you have food allergies or other health conditions, verify the safety with your medical provider.
Many foods are rich sources of vitamin C, including bell peppers, citrus fruits, cherries, and berries.
Vitamin C can support kidney health by working as an antioxidant, supporting non-heme iron absorption, and enhancing erythropoietin production (which is needed for healthy red blood cells, circulation, and energy transport).
Taking higher amounts of vitamin C comes with an increased risk of kidney stones. Consuming 250–499 mg daily may carry an 11% increased risk, while a daily intake of 1,000–1,499 mg of vitamin C supplements may lead to a 14% increased risk. However, these risks are mostly noted in people born male. If you have kidney issues or other health conditions, consult your medical provider before taking supplements.
Vitamin C that comes from food is the best, and dietary supplements can’t replace a healthy diet. Forms of vitamin C are fairly comparable, with liposomal vitamin C having the highest absorption but only slightly.
The importance of vitamin C cannot be overstated. Most people get plenty from foods, but supplements can be an additional way to support healthy intake. Vitamin C supports a healthy immune system, tissue repair, collagen synthesis, and much more. If starting or changing your vitamin C supplementation regimen it should be discussed with a healthcare provider, especially those with existing health conditions or taking medications that could interact with vitamin C.