• Linda Marquez Goodine

What Is Vitamin C? Why Are There Different Forms? Which Form of Vitamin C Is the Best?

Updated: Apr 13



What is vitamin C? And which form is the best?

Vitamin C is a water soluble vitamin, which simply means it can’t be stored in the body and must be replenished daily.

What is the role of vitamin C in the body?

Vitamin C has strong antioxidant (think of anti-rusting) benefits that boost your antioxidant levels. Vitamin C plays an important role in the development, growth, and repair of all body tissues. It has an active role in the immune system, absorption of iron, collagen formation, and also in maintaining healthy teeth, bones, and cartilage.

How does vitamin C help with immune system?

Vitamin C contributes to immune defense by supporting various cellular functions of both the innate and adaptive immune system. Vitamin C supports epithelial barrier function against pathogens and promotes the oxidant scavenging activity of the skin, thereby potentially protecting against environmental oxidative stress.(1)

Which foods are high in vitamin C?

There are plenty of delicious food sources rich in vitamin C:

  • Oranges

  • Grapefruit

  • Kiwi

  • Blueberries

  • Strawberries

  • Raspberries

  • Pineapple

  • Cantaloupe

  • Broccoli

  • Cauliflower

  • Kale

  • Tomatoes

  • Green, red, or yellow peppers

What is the daily requirement for Vitamin C?

The recommended dietary intake (RDI) for non-smoking men and women is 60 mg/d.

What are the therapeutic doses for Vitamin C?

The doses vary from 500 mg to 3 grams/day and should be taken in multiple doses. Some will increase the dosage to bowel tolerance until they have watery stools. Consult with a physician when supplementing with therapeutic doses of vitamin C.

What is the difference between ascorbic acid and buffered vitamin C?

Ascorbic acid can be in natural or synthetic form and is available in liquids, capsules, powders, and chewable tablets. High doses may irritate the stomach, so proceed with caution.

Buffered Vitamin C consists of mineral salts of ascorbic acid. It is very tolerable and less acidic and for people who may experience gastrointestinal problems with pure ascorbic acid. Calcium ascorbate is a common form of buffered Vitamin C and well absorbed and gentle on the stomach.

Another popular Vitamin C is with bioflavonoids. Bioflavonoids are plant compounds that have antioxidant properties. Bioflavonoids can increase the bioavailability of ascorbic acid.

References:

(1) https://www.ncbi.nlm.nih.gov/pubmed/29099763

(2) https://health.clevelandclinic.org/3-vitamins-best-boosting-immunity/

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* These statements have not been evaluated by the Food and Drug Administration. This information or products mentioned are not intended to diagnose, treat, cure or prevent any disease. If you are pregnant, nursing, taking medication, or have a medical condition, consult your physician before starting any new dietary regime or use of any these products.

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