Vitamin C is a widely-consumed dietary supplement, with users seeking its health benefits. Although the body requires a specific amount of Vitamin C for optimal performance, many people opt to take supplemental forms just to guarantee their needs are met.
This nutrient comes in different shapes and sizes – from tablets and capsules to powders or liquids – so there’s something suitable for everybody’s preferences.
Supplementing vitamin C can be used as both prevention and remedy when experiencing deficiencies too.
Though research has been conducted on the efficacy of Vitamin C supplements to improve certain health conditions and longevity, more studies are necessary to understand both its advantages and potential risks.
Therefore, if you’re thinking about starting a regimen involving high doses of this vitamin, it’s wise to speak with a medical professional first as taking an excessive amount can cause side effects.
Table of Contents
What is Vitamin C
Vitamin C, also known as ascorbic acid, is an essential nutrient required by the human body. It is a water-soluble vitamin that plays several important roles in the human body.
Biochemically, it is involved in the synthesis of collagen, a protein that provides structure to bones, skin, and blood vessels, and also helps in wound healing.
Vitamin C acts as an antioxidant, protecting cells from oxidative stress caused by harmful molecules known as free radicals.
It also helps to absorb iron from plant-based foods and enhances the immune system by stimulating the production and function of white blood cells.
A deficiency can lead to scurvy, a disease characterized by bruising, bleeding gums, joint pain, and anemia.
The recommended daily intake for adults is around 75-90 mg/day. Good food sources of vitamin C include citrus fruits (oranges, lemons, grapefruit), strawberries, kiwi, bell peppers, and dark leafy greens.
In addition to its physiological roles, it is widely used as a dietary supplement for its potential health benefits, including reducing the common cold, enhancing skin health, and reducing the risk of chronic diseases.
However, the scientific evidence supporting these claims is not strong, and more research is needed to fully understand the effects of high-dose vitamin C supplementation.
7 Best Vitamin C Supplement Brands in 2023 Review
Garden of Life Code Raw
The Garden of Life Vitamin C supplement is a high-quality, whole food-based Vitamin C supplement that provides 500mg per serving, along with a blend of antioxidants and cofactors from 23 organically grown fruits and vegetables.
This supplement also includes live probiotics and enzymes to support healthy digestion and is Non-GMO Project Verified, NSF Gluten-Free, Vegan, and Kosher certified.
The convenient capsule form is made without synthetic binders or fillers, making it a great option for those who are looking for a clean, plant-based supplement.
Overall, this supplement offers a well-rounded approach to supporting overall health and wellness through the provision of essential nutrients.
SOLARAY
The Solaray Vitamin C 1000mg Timed Release Capsules with Rose Hips & Acerola Bioflavonoids seem to be a great option for those looking for an all-day immune support supplement.
The combination of Vitamin C and bioflavonoids from rose hips and acerola help to support healthy immune function and antioxidant production, making it a great choice for those looking to improve their overall health.
The timed-release formula is designed to release half rapidly and half gradually, providing sustained support and potentially allowing for better absorption by the body.
Vitamin C has many other potential benefits as well, such as supporting antioxidant activity, collagen synthesis, cartilage, and bone development, capillary and blood vessel integrity, nerve impulse transmission, and skin health.
In addition to the health benefits, Solaray is also committed to being an eco-friendly brand. They use 100% PCR bottles made from plastic removed from oceans and landfills, and they have partnered with an organization dedicated to global reforestation.
The company also tests ingredients in its own state-of-the-art lab in Utah to ensure purity and potency, and because they believe in the quality of its products, each bottle comes with a 60-day money-back guarantee.
Nature’s Bounty Immune Support, Vitamin C Tablets for Skin
Nature’s Bounty Vitamin C Tablets are a top-tier supplement for aiding the immune system. Each serving provides 500mg, which helps keep white blood cells functioning optimally and counters free radicals and oxidative stress.
Not to mention these tablets aren’t filled with unhealthy additives like gluten, preservatives, sodium, artificial colors, or sweeteners – making them an ideal daily choice for natural immunity support.
NOW Supplements 1000mg
NOW Supplements Vitamin C-1,000 with Bioflavonoids is a great option for anyone looking for a high-dose supplement.
With a dose of 1,000mg per capsule and 100mg of bioflavonoids, this supplement provides powerful antioxidant protection and immune support. It is free from common allergens such as dairy, soy, and gluten, and is suitable for vegetarians and vegans.
It is the perfect choice for anyone wanting to up their intake. Created in a GMP-certified facility and combined into easy-to-swallow capsules, each bottle provides a full year’s supply of this essential nutrient.
Reap all the benefits that come from such an amazing product — trust NOW Supplements with Bioflavonoids as your reliable source of quality nutrition.
Sports Research
Take your daily vitamin C intake to the next level with a Sports Research supplement. Each serving is packed with an extra punch of 1,000 mg of this crucial immune system-boosting micronutrient.
Not only that, but you’ll be getting powerful antioxidant protection too. Get energized and support your body’s natural defenses – start taking advantage of these incredible benefits today!
This supplement offers the highest level of assurance with its Non-GMO Project Verification and Vegan Certification. Not to mention, this product is created in highly compliant cGMP facilities here in the US – so you can rest assured that it has met strict standards for quality.
Take action now and join thousands of others who have experienced the benefit of Sports Research.
With its potent dose of Vitamin C, you can be sure that this supplement is both effective and reliable; not only that, but it also comes with a 90-day money-back guarantee so you can try it risk-free.
This product is designed to support your overall health and wellness – don’t miss out on the opportunity today.
Solgar Ester-C Plus
Solgar Ester-C Plus is the ultimate Vitamin C supplement, providing 500 mg of a unique calcium ascorbate metabolite complex that’s gentle on the stomach and easy to digest.
Not only does it support your immune system but also encourages collagen formation for healthy skin and cartilage while boosting iron absorption too! Perfect for those with sensitive stomachs, Solgar Ester-C Plus makes taking this vital vitamin easier than ever before.
Solgar is a reputable and trusted brand that has been devoted to health and quality for over seven decades.
They are dedicated to creating supplements with high standards, which is why this particular formula is non-GMO, vegan, kosher, halal as well as gluten-free – making it available to an extensive range of individuals.
With Solgar’s commitment to delivering excellent nutritional products; you can guarantee that their supplement will provide the ideal nourishment your body needs.
Nature Made Extra Strength Dosage
The Nature Made Extra Strength Vitamin C is a chewable supplement that provides a high dose of 1000mg per serving, for extra support to the immune system and overall health.
The orange-flavored chewable tablets are easy to take and don’t contain any added colors or artificial flavors.
Made in the USA with quality global ingredients and verified by the United States Pharmacopeia (USP), this supplement is a reliable choice for those looking for a high dose.
However, it’s important to note that high doses of Vitamin C can cause digestive side effects in some individuals, so it’s best to talk to a doctor before starting to take this supplement.
Vitamin C Benefits
Vitamin C has many potential health advantages, primarily due to its powerful antioxidant properties. Here are some of the key benefits of vitamin C:
- Supports Immune Function: It is essential for a robust immune system, as it boosts the creation and activity of white blood cells to help ward off illnesses.
- Reduces Oxidative Stress: It is an essential antioxidant that safeguards cells from the harm caused by dangerous, unstable molecules known as free radicals. This is significant for immune health since unmanaged oxidative stress can severely weaken our bodies’ natural defense systems and make them more vulnerable to sickness. Fortunately, vitamin C plays a crucial role in combatting oxidative stress which allows us to keep our immunity strong and robust against any potential disease or infection.
- Promotes Wound Healing: Essential for tissue repair, it is a key component in the synthesis of collagen – an imperative protein that plays an essential role in aiding wound healing. To accelerate recovery times and support cuts, bruises, and other injuries, ensuring proper levels of this powerful nutrient can be highly beneficial.
- Enhances Iron Absorption: To improve the body’s capacity to benefit from iron found in plant-based foods, taking a supplement can be helpful. This is especially vital for vegetarians and vegans whose diets may lack enough amounts of this essential mineral.
- Supports Skin Health: Collagen production is a must to maintain youthful, elastic skin; on top of that, adequate intake may aid in reducing visible wrinkles and fine lines.
- Antioxidant Properties: As an antioxidant, liposomal Vitamin C quenches potentially risky free radicals while safeguarding cells from oxidative harm. This can benefit you by lowering your risk of particular long-term diseases like heart disease and cancer.
While the potential benefits of vitamin C are appealing, it is necessary to further explore its effects on human health.
Furthermore, while taking supplements may provide some results, a balanced diet with plenty of nutrient-rich foods is best for your overall well-being.
Vitamin C Tablets Side Effects
While vitamin C is generally considered safe, substantial doses of the nutrient can lead to a number of side effects. Here are some of the most common side effects:
- Upset Stomach: Taking in large amounts of liquid vitamin C can lead to unpleasant digestive symptoms, such as cramping, diarrhea, and nausea.
- Interactions with Medications: It can be problematic when taken in conjunction with certain medications, including aspirin, blood thinners, and statins. It may amplify the effects of these drugs and lead to unpleasant side effects.
- Kidney Stones: Beware! Excessive doses can bring about the formation of kidney stones, especially in those who are already prone to them.
- Increased Risk of Oxalate Stones: When consumed in excess, it can induce the production of oxalate in your urine, thereby posing a risk of forming kidney stones.
- Allergic Reactions: Allergies to vitamin C supplements are not uncommon, which may cause an uncomfortable response like skin rash, hives, and itching.
It’s significant to recognize that most people can ingest it without any unfavorable effects. Even so, it is wise to discuss your plans with a healthcare professional before beginning a supplement regimen, notably if you have pre-existing health issues or are taking certain medications.
Furthermore, it would be beneficial to follow the recommended daily dosage.
Vitamin C Foods
If you’re seeking to meet your daily needs for vitamin C, there are many food choices that can provide a substantial amount of this vital nutrient.
Here are some of the best food sources of vitamin C:
- Citrus Fruits: Oranges, lemons, grapefruit, and other citrus fruits are among the most well-known sources. One medium orange contains about 70 mg.
- Berries: Berries, such as strawberries, raspberries, and blackberries, are excellent sources of vitamin C. A cup of strawberries contains about 85 mg.
- Kiwi: Kiwi is one of the richest sources. One medium kiwi contains about 70 mg.
- Bell Peppers: Bell peppers, particularly red and yellow varieties, are also high in C. One medium red bell pepper contains about 95 mg.
- Dark Leafy Greens: Dark leafy greens, such as kale, spinach, and collard greens, are good sources of vitamin C. One cup of kale contains about 80 mg.
- Broccoli: Broccoli is a nutritious food that is also high in vitamin C. One cup of cooked broccoli contains about 80 mg.
To ensure that you get the daily recommended intake of vitamin C, incorporate a variety of fruits and veggies including papaya, pineapple, tomatoes, and melons into your meals.
Supplementing your diet with these nutrient-rich foods will help guarantee that you receive all of these vital micronutrient benefits.
Are Vitamin C Supplements Safe?
Vitamin C supplements, in general, are safe—as long as they’re used in moderation. Childress attests that “fruits and vegetables remain the best source of vitamin C,” yet if you need a bit more or fail to get enough from food sources alone, it’s okay to take small doses through supplementation.
Instead of relying on supplements, Dr. Shafipour suggests increasing your daily intake by eating berries, citrus fruits, spinach, or broccoli.
Most people can safely consume up to 2,000 mg/day from supplements, although higher doses can cause adverse effects.
However, if you prefer to take a supplement, it’s necessary that you check with a doctor first in order to ensure the supplement will not clash with any current medications and provide appropriate recommendations for your specific needs.
Especially those taking medication must pay attention to this advice from Childress; according to her, the addition of vitamin C in their diet could raise aluminum absorption rates and potentially result in kidney damage.
Who Should Take Vitamin C Supplements?
For those who have a dietary lack of vitamin C or even specific health issues, taking supplementary doses can be an excellent way to ensure optimal levels.
This supplementation may also prove beneficial for individuals living an active lifestyle that requires extra amounts of this vital nutrient. Some groups who may benefit from taking vitamin C supplements include:
- Smokers: Due to the depletion of vitamin C stores from smoking, smokers have a higher requirement for this essential nutrient.
- Individuals with poor diets: If you have an unhealthy diet that lacks vitamin C-rich foods, taking a daily supplement can help ensure your body gets the nutrients it needs.
- Individuals with specific health conditions: Individuals with health conditions, including anemia or those born with a genetic condition that prevents their bodies from taking in Vitamin C effectively, may require additional supplementation of the vitamin.
- People with a weakened immune system: It has been shown to support the immune system, so individuals with a weakened immune system may benefit from taking vitamin C supplements.
It’s recommended that people meet their daily vitamin C needs with nutrient-rich foods from a balanced diet.
Taking vitamin supplements can be risky and have adverse reactions when combined with certain medications, so it’s best to speak to your healthcare provider before taking high doses of the supplement.
Frequently Asked Questions
How Much Vitamin C Per Day for a Woman?
The recommended daily intake for adult women is 75-90 mg per day.
When to Take Vitamin C Tablets?
Whether in the morning or afternoon, you can feel empowered taking your vitamin C tablets at a time that works best for you.
Taking them in the morning ensures that you receive your essential nutrients first thing and jumpstart your day on a healthy note. Or choose to take yours later in the day for an energizing boost! The choice is all yours.
What is the Best Form of Vitamin C to Take?
Time-release vitamin C is a favored option, as this allows the body to absorb it more easily due to its smaller doses throughout the day.
The time-release formula is an excellent solution that enables you to get your daily dose without taking multiple tablets by spreading out the release over several hours.
What Can Destroy Vitamin C?
Exposure to heat, light, and air are some of the primary culprits that can degrade vitamin C. When vitamin C is exposed to high temperatures during cooking or food processing, its structure can be altered, leading to a loss of its beneficial properties.
Likewise, vitamin C is highly sensitive to light, especially ultraviolet (UV) light, which can break down the vitamin and render it less effective. This is why some vitamin C supplements and skincare products are packaged in dark or opaque containers to protect them from light exposure.
Furthermore, prolonged storage and air exposure can also lead to vitamin C degradation, particularly when it comes to fruits and vegetables. To preserve vitamin C content in foods, it is best to store them in a cool, dark place and consume them shortly after purchase.
To maximize the benefits of vitamin C, it’s essential to handle and store vitamin C-containing products properly and choose forms of vitamin C that are more stable, such as ascorbic acid, magnesium ascorbyl phosphate, or sodium ascorbyl phosphate. Additionally, using vitamin C products with airtight packaging and storing them away from heat and light sources can help prolong their shelf life and effectiveness.
Does Vitamin C Destroy B12?
No, vitamin C does not destroy vitamin B12. There is no scientific evidence to suggest that vitamin C negatively affects the stability or function of vitamin B12 in the body. Vitamin C and vitamin B12 are distinct nutrients with different structures and functions.
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that acts as an antioxidant and is essential for various bodily functions, including collagen synthesis, immune support, and iron absorption. On the other hand, vitamin B12, or cobalamin, is another water-soluble vitamin that plays a crucial role in nerve function, DNA synthesis, and red blood cell production.
While both vitamins are important for overall health, they operate independently in the body and do not interact in a way that causes the destruction or interference of one another. It’s essential to consume a balanced diet that includes sources of both vitamin C and vitamin B12 to maintain optimal health and prevent any potential deficiencies in either nutrient.
Conclusion
Vitamin C is typically harmless for most people, especially when it comes from food sources rather than supplements. Those who take Vitamin C in its supplement form may be more likely to ingest too much of the vitamin and suffer potential side effects; digestive issues being the most common.
Garden of Life Code Raw is the best choice among the seven supplements when it comes to supporting overall health and wellness.
Nonetheless, the more serious repercussions of taking too much vitamin C may include iron overload and kidney stones.
To avoid any potential negative side effects, make sure to stay away from large doses of vitamin C, Vitamin D supplements. This is the best way to ensure that your body remains healthy and balanced.
Unless you are among the few who suffer from a vitamin C deficiency, there is no need for large doses of this vital nutrient. Fortunately, healthy individuals rarely experience such an issue.