What is Vitamin C?
Vitamin C, also known ascorbic acid, is a water-soluble vitamin that is essential for boosting the immune system to fight against infections and promoting wound healing. It acts as an antioxidant that defends the cells from free radicals and is not stored in the body, so it must be obtained from diet or supplements.
How to include Vitamin C daily?
Foods that commonly contain Vitamin C include citrus, bell peppers, strawberries and tomatoes. The recommended daily dose for men and women at least 19 years old is 90 mg and 75 mg, respectively. This vitamin is normally well-tolerated, however doses greater than 2000 mg a day increase the risk of side effects, which include nausea, vomiting, diarrhea, abdominal cramps, fatigue, or insomnia.
What are the different forms?
- Mineral ascorbate is the salt form of ascorbic acid that is less acidic, and is less irritating to the gastrointestinal tract. The most common forms include sodium ascorbate and calcium ascorbate. Also, consider taking a mineral supplement when taking large amounts of vitamin C.
- Flavonoids work synergistically with Vitamin C as an antioxidant and may help enhance the immune effect of it.
- Ascorbate with Vitamin C metabolites (Ester-C) contains calcium ascorbate which is less irritating to the gastrointestinal tract. It also contains metabolites that increase bioavailability and concentrations in white blood cells.
- Liposomal Vitamin C allows for better absorption as the coating prevents breakdown by stomach acid, allowing for more of it to be absorbed by the small intestine.
