Vitamin C: Everything you want to Know
Vitamin C: A Comprehensive Guide
In recent years, the spotlight has been shining brightly on Vitamin C, not just as a dietary essential but also as a beauty powerhouse. While its historical claim to fame was preventing scurvy, we now understand that Vitamin C, or L-ascorbic acid, offers far more than just strong bones. Let's delve into the myriad benefits of this water-soluble vitamin. Whether you want to build a resilient immune system, support collagen production, or improve overall health, incorporating Vitamin C-rich foods and supplements into your routine can significantly impact your health goals. Remember to consult a healthcare professional before starting any new supplement regimen to ensure it meets your needs.
Understanding Vitamin C's Role:.
Vitamin C, scientifically known as ascorbic acid, is a water-soluble vitamin found abundantly in various fruits and vegetables. It plays a crucial role in numerous physiological processes within the body.
The Roles of Vitamin C:
Antioxidant Defense: Vitamin C is a potent antioxidant, neutralizing harmful free radicals that can cause oxidative stress and cellular damage.
Immune Support: It aids in bolstering the immune system, enhancing the body's ability to fight off infections and illnesses.
Collagen Synthesis: Vitamin C is essential for collagen production, a key protein responsible for maintaining the structural integrity of tissues, including skin, bones, and blood vessels.
Iron Absorption: This nutrient facilitates the absorption of non-heme iron from plant-based sources, contributing to overall iron status and preventing iron deficiency anemia.
More isn’t necessarily better:
According to my research, excessive amounts of vitamin C can lead to short-term and long-term issues despite its water-solubility, which excites excess amounts. High doses(500 to 1,000mg per day) or very high doses(more than 2,000mg per day) of vitamin C may result in gastric discomfort and diarrhea. The current tolerable upper daily intake level for adults is 2,000mg.
Gastrointestinal Distress: High doses of Vitamin C may lead to gastrointestinal discomfort, such as diarrhea or stomach cramps, in some individuals.
Kidney Stone Formation: Individuals with a history of kidney stones should exercise caution with Vitamin C supplementation, as excessive intake may increase the risk of stone formation.
Iron Overload: Vitamin C enhances iron absorption, which may be problematic for individuals with iron overload disorders.
Medication Interactions: Vitamin C supplements may interact with certain medications, including anticoagulants and chemotherapy drugs, affecting their efficacy.
Potential Oxalate Concerns: High doses of Vitamin C may elevate urinary oxalate levels, potentially increasing the risk of kidney stone formation in susceptible individuals.
CAN YOU “C” THE BENEFITS?
Whole Food Vitamin C
Getting enough vitamin C from food is super simple! While the recommended daily amount (RDA) is around 90mg, it's just a general guide, not personalized for everyone. Remember, vitamin C is water-soluble, meaning any excess gets flushed out of the body. So, it's best to spread out smaller amounts of vitamin C throughout the day for absorption.
Here are some fantastic food sources packed with vitamin C:
Broccoli: Approximately 80mg per cup
Cauliflower: About 50mg per cup
Citrus fruits like lemons (30mg per lemon without peel), limes (19mg per lime), oranges (96mg per cup)
Acerola Cherries: Easy to use in powder form, providing 240mg per 1/4 tsp!
Bell Peppers: Around 150mg per cup
Kiwi: Roughly 65mg per kiwi
Papayas: Approximately 90mg per cup
Nettle Leaf (especially in infusion form)
Pineapple: You can get nearly 100% of the daily value of vitamin C in just ONE cup!
1. Does Vitamin C supplementation help when I feel sick?
If Vitamin C lives up to its hype, the answer is a resounding yes – with a few caveats. According to ConsumerLabs research, if you get sufficient vitamin C daily from foods (such as those listed above), taking more from a supplement will generally not help. Nevertheless, taking high-dose vitamin C daily from a supplement during the cold and flu season can slightly reduce the risk of getting a cold, mainly if you are deficient in vitamin C. Furthermore, it won't help once you're sick. The amount of vitamin C taken daily reduces symptoms and the duration of a cold if taken routinely during the winter season; in adults, the recommended dose by consumer labs is 1,000mg, taken at 500mg twice a day. Vitamin C supplementation may also slightly reduce blood pressure, although it has not been shown to reduce rates of cardiovascular disease. Taking vitamin C has also been associated with a reduced risk of gout.
2. How Much Vitamin C Do I Need?
A daily intake of 50 to 100mg of Vitamin C is adequate and safe for most adults. As mentioned above, following the RDA’s recommendations through whole food is straightforward. I recommend aiming for 300 - 400mg of vitamin C daily, either from food or some support from a supplement. As studies suggest, we absorb only 200mg at a time. Splitting the dosage throughout the day maximizes absorption and avoids wasting money. Experts at the Linus Pauling Institute acknowledge that an intake of about 400 mg of vitamin C should be sufficient to saturate your blood plasma and circulating cells with vitamin C.(http://lpi.oregonstate.edu/mic/vitamins/vitamin-C/pauling-recommendation).
3. Which Form of Vitamin C Is Best?
There's no compelling evidence favoring one form of Vitamin C over another, whether ascorbic acid, sodium ascorbate, calcium ascorbate, or Liposomal C. Each form offers unique benefits, with considerations for bioavailability, absorption rates, and potential effectiveness in supporting immune health.
Consideration for Digestion: Ascorbate forms may be gentler on the stomach than ascorbic acid, but high doses can still lead to loose stools.
Liposomal vitamin C, although more expensive, may offer better absorption, but studies are inconclusive.
Bioflavonoid Benefits: Whole food ingredients like lemon peel offer additional bioflavonoid compounds, although they're not essential for meeting nutritional needs.
Synthetic vs. Natural: Natural sources of Vitamin C (e.g., rose hips, acerola, camu camu) contain the same compound (L-ascorbic acid) as synthetic supplements. I emphasize the preference for whole food sources of Vitamin C over synthetic ascorbic acid; it's important to note that the scientific community recognizes ascorbic acid as a form of Vitamin C. Ascorbic acid is a naturally occurring organic compound and is commonly referred to as Vitamin C in scientific literature.
Vitamin C, in its natural form, is complex and includes ascorbic acid along with other components like bioflavonoids. Choosing whole food Vitamin C contains essential co-factors for absorption, emphasizing the importance of the complete complex found in natural sources. However, this does not negate that ascorbic acid, when isolated, is still a recognized and widely used form of Vitamin C.
Teeth Protection: Capsules or tablets may be safer for dental health compared to high-dose liquids, powders, chewables, or gummies due to the acidic nature of Vitamin C.
What to Consider When Using Vitamin C Supplements
While it's abundant in various fruits and vegetables, some individuals may opt for vitamin C supplements to ensure adequate intake. However, before adding these supplements to your routine, several essential factors must be considered.
Formulation: Vitamin C supplements come in various forms, such as ascorbic acid, mineral ascorbates (e.g., calcium ascorbate), and liposomal vitamin C. Each form has its unique characteristics, affecting factors like absorption and bioavailability.
Dosage: Determining the appropriate dosage of vitamin C depends on individual needs and health goals.
Quality and Purity: When selecting vitamin C supplements, prioritize products from reputable brands that undergo rigorous testing for purity, accuracy of label claims, and absence of contaminants like lead and arsenic. Look for certifications indicating adherence to quality standards and Good Manufacturing Practices (GMP).
Potential Side Effects: While vitamin C is generally well-tolerated, high doses may cause gastrointestinal discomfort in some individuals. Starting with lower doses and monitoring for adverse effects is essential, adjusting supplementation as needed.
Combination with Other Nutrients: Vitamin C supplements may be combined with other nutrients or bioflavonoids to enhance absorption and efficacy. Consider supplements that include synergistic ingredients for optimal health benefits.
Individual Health Status: Consult with a healthcare professional before starting vitamin C supplementation, especially if you have underlying health conditions or are taking medications. They can provide personalized recommendations based on your specific needs and ensure compatibility with your current regimen.
Hello Palate Recommendation:
In nature, you won’t find any food source that has 1000mg of vitamin C per serving, so this is one of the main reasons why I am not all for high doses of vitamin C. Balance is critical in all things, and even something as “simple” and common as vitamin C.
I highly recommend Vitamin C supplements with Bioflavonoids, which are the key to vitamin C absorption, which is severely lacking when you choose a supplement with isolated ascorbic acid.
My Favorite Vitamin C Supplements:
Microingredients Organic Acerola Powder
However, higher doses may be warranted for individuals at increased risk of colds or those experiencing symptoms of illness.
For high dosages and personalized care, don't hesitate to contact michelle@hellopalate for a 30-minute consultation today.
Sunshine Smoothie Replenisher
This smoothie acts like a whole food supplement. It is fresh, citrusy, thirst-quenching orange smoothie is everything your body craves during winter and will energize you. This smoothie is made with fresh orange, orange rind, turmeric, Vitamin D supplement, and more to boost the immune system with plenty of vitamins, plus a serving of collagen for gut health.
Find Recipe HERE
https://www.consumerlab.com/reviews/vitamin-c-supplement-review/vitaminc/?search=Vitamin%20C#toppicks
https://deannaminich.com/top-vitamin-mineral-interactions-you-need-to-know-about/
https://www.hilarispublisher.com/open-access/vitamins-c-d-and-zinc-synergistic-roles-in-immune-function-and-infections-2376-1318-1000167.pdf
