Vitamin C

Are Vitamin C supplements effective?

Vitamin C is an essential nutrient that plays a vital role in maintaining overall health. While it is generally recommended to obtain vitamin C from whole food sources, such as fruits and vegetables, vitamin C supplements can be effective for individuals who may not be able to meet their daily needs through their diet alone. We have put a good dose of Vitamin C in our Kids shake and our Adult shake.

Vitamin C supplements have been shown to be effective in reducing the duration and severity of colds and may also provide other benefits such as reducing the risk of chronic diseases, including cardiovascular disease and certain types of cancer.

However, it’s important to note that taking high doses of vitamin C supplements may lead to side effects such as diarrhea, nausea, and stomach cramps. It is also important to consult with a healthcare professional before starting any vitamin supplement regimen, as individual needs may vary based on factors such as age, sex, and overall health status.

Vitamin C benefits and how Vitamin C helps the body

Vitamin C, also known as ascorbic acid, is an essential nutrient that plays a crucial role in many bodily functions. Here are some of the key benefits of vitamin C and how it helps the body:

1. Boosts Immunity: Vitamin C is well-known for its immune-boosting properties. It helps stimulate the production of white blood cells, which are the body’s primary defense against infections and diseases.
2. Acts as an Antioxidant: Vitamin C is a potent antioxidant, which means it helps protect the body against damage from harmful molecules known as free radicals. This can help reduce the risk of chronic diseases such as cancer, heart disease, and arthritis.
3. Helps with Wound Healing: Vitamin C is necessary for the production of collagen, which is the main structural protein in the body. Collagen plays a crucial role in wound healing and helps keep the skin, bones, and connective tissues healthy.
4. Improves Iron Absorption: Vitamin C helps improve the absorption of iron from plant-based foods such as beans, lentils, and spinach. This is especially important for vegetarians and vegans who may have a higher risk of iron deficiency.
5. Supports Brain Health: Vitamin C is involved in the production of neurotransmitters, which are chemicals that transmit signals in the brain. It may help improve cognitive function and reduce the risk of age-related cognitive decline.
6. Reduces Inflammation: Vitamin C has anti-inflammatory properties and may help reduce inflammation in the body. This can be beneficial for individuals with chronic inflammatory conditions such as asthma and rheumatoid arthritis.

Overall, vitamin C is an essential nutrient that plays a crucial role in many bodily functions. While it is best to obtain vitamin C from whole food sources such as fruits and vegetables, vitamin C supplements can be an effective way to ensure adequate intake for individuals who may not be able to obtain enough through their diet alone.

Why Vitamin C cannot be stored in our body

Vitamin C cannot be stored in the body because it is a water-soluble vitamin, which means that it dissolves in water and is not stored in fat cells like fat-soluble vitamins (such as vitamins A, D, E, and K).

After vitamin C is absorbed into the bloodstream through the small intestine, it is transported to various tissues and organs throughout the body. Once the body has taken up the amount of vitamin C it needs, any excess is excreted from the body through the kidneys and urine. This means that the body has limited capacity to store vitamin C, and excess amounts are quickly eliminated.

The fact that vitamin C cannot be stored in the body makes it important to consume vitamin C regularly in the diet. The recommended daily intake of vitamin C for adults is 75-90 milligrams, but this may vary depending on age, sex, and other factors. Foods that are high in vitamin C include citrus fruits, strawberries, kiwi, tomatoes, red and green peppers, broccoli, and Brussels sprouts.

It’s worth noting that some research suggests that high-dose vitamin C supplements may have potential health benefits, such as reducing the duration and severity of colds, but it’s important to consult with a healthcare professional before starting any supplement regimen.

Which Vitamin C is best?

When it comes to choosing a vitamin C supplement, there are several factors to consider, including the type of vitamin C, the dosage, and the form of the supplement. Here are some of the most common types of vitamin C supplements:

1. Ascorbic Acid: Ascorbic acid is the most common and affordable form of vitamin C supplement. It is also the most basic and unbuffered form of vitamin C. It may cause stomach upset or irritation in some people, especially when taken in large doses.
2. Buffered Vitamin C: Buffered vitamin C supplements contain a combination of ascorbic acid and minerals such as calcium or magnesium, which can help reduce the acidity of the supplement and make it gentler on the stomach.
3. Ester-C: Ester-C is a patented form of vitamin C that contains calcium ascorbate, a non-acidic form of vitamin C. It is claimed to be more gentle on the stomach than ascorbic acid, but it may be more expensive.
4. Liposomal Vitamin C: Liposomal vitamin C is a form of vitamin C that is encapsulated in fat cells called liposomes. This allows the vitamin C to bypass the digestive system and be absorbed directly into the bloodstream, potentially increasing its bioavailability.

Ultimately, the best type of vitamin C supplement depends on your individual needs and preferences. Ascorbic acid is the most common and affordable form, but if you have a sensitive stomach, you may want to try a buffered or Ester-C supplement. Liposomal vitamin C may be more expensive, but it may be a good choice if you have trouble absorbing vitamin C from traditional supplements.

How much Vitamin C should I take?

The recommended daily intake of vitamin C for adults is 75-90 milligrams per day for women and men, respectively. However, some experts suggest that higher doses may be beneficial for certain populations or health conditions.

For example, smokers are advised to consume an additional 35 milligrams of vitamin C per day due to increased oxidative stress from smoking. Additionally, individuals with malabsorption disorders or who are undergoing certain medical treatments may require higher doses of vitamin C.

The safe upper limit for vitamin C is 2,000 milligrams per day for adults. Consuming higher doses may cause gastrointestinal distress, such as nausea, diarrhea, or stomach cramps, and in some cases, kidney stones.

When Vitamin C should be taken

Vitamin C can be taken at any time of the day, with or without food. However, there are some factors that may influence the optimal timing of vitamin C supplementation:

1. To enhance absorption: Vitamin C is absorbed in the small intestine, so taking it with a meal that contains some fat may help enhance absorption. Additionally, some studies suggest that taking vitamin C in divided doses throughout the day may improve absorption and utilization of the vitamin.
2. To prevent stomach upset: Vitamin C can sometimes cause gastrointestinal distress, especially when taken on an empty stomach or in large doses. Taking vitamin C with a meal or snack may help reduce the risk of stomach upset.
3. To support immune health: Vitamin C is known for its immune-boosting properties, so taking it during cold and flu season, or when you’re feeling run down, may be beneficial.

Where Vitamin C comes from

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is naturally found in a wide variety of foods. Here are some of the best food sources of vitamin C:

1. Citrus fruits: Oranges, grapefruits, lemons, and limes are all excellent sources of vitamin C.
2. Berries: Strawberries, raspberries, blueberries, and cranberries are all rich in vitamin C.
3. Tropical fruits: Pineapple, mango, and papaya are all good sources of vitamin C.
4. Kiwi: One kiwi fruit provides over 100% of the daily recommended intake of vitamin C.
5. Tomatoes: Tomatoes are a good source of vitamin C, especially when they are cooked or processed.
6. Peppers: Red and green bell peppers are particularly high in vitamin C.
7. Leafy greens: Spinach, kale, and other leafy greens are good sources of vitamin C.
8. Broccoli: Broccoli is a cruciferous vegetable that is high in vitamin C.

Vitamin C and vegetables

Vitamin C is naturally present in a variety of vegetables, making them a great dietary source of this important nutrient. Here are some of the best vegetable sources of vitamin C:

1. Bell peppers: Red and green bell peppers are both rich in vitamin C. One medium-sized pepper provides about 150-200% of the daily recommended intake of vitamin C.
2. Broccoli: Broccoli is a cruciferous vegetable that is high in vitamin C. One cup of cooked broccoli provides about 135% of the daily recommended intake of vitamin C.
3. Brussels sprouts: Brussels sprouts are another cruciferous vegetable that is rich in vitamin C. One cup of cooked Brussels sprouts provides about 125% of the daily recommended intake of vitamin C.
4. Tomatoes: Tomatoes are a good source of vitamin C, especially when they are cooked or processed. One medium-sized tomato provides about 28% of the daily recommended intake of vitamin C.
5. Spinach: Spinach is a leafy green vegetable that is rich in vitamin C. One cup of cooked spinach provides about 20% of the daily recommended intake of vitamin C.
6. Kale: Kale is another leafy green vegetable that is high in vitamin C. One cup of cooked kale provides about 80% of the daily recommended intake of vitamin C.
7. Potatoes: Potatoes are a good source of vitamin C, especially when they are eaten with the skin on. One medium-sized potato with skin provides about 45% of the daily recommended intake of vitamin C.

Including a variety of these vitamin C-rich vegetables in your diet can help you meet your daily vitamin C needs and support overall health and well-being.

Vitamin C RDA or recommended daily intake

The recommended daily intake (RDI) or daily recommended allowance (DRA) of vitamin C for adults is 75-90 milligrams per day for women and men, respectively. This amount is generally sufficient to meet the needs of most healthy individuals.

However, certain groups of people may require higher amounts of vitamin C. For example, smokers are advised to consume an additional 35 milligrams of vitamin C per day due to increased oxidative stress from smoking. Pregnant and breastfeeding women also have higher vitamin C requirements.

Additionally, some experts suggest that higher doses of vitamin C may be beneficial for certain health conditions or populations. However, the safe upper limit for vitamin C is 2,000 milligrams per day for adults. Consuming higher doses may cause gastrointestinal distress, such as nausea, diarrhea, or stomach cramps, and in some cases, kidney stones.

Vitamin C for kids

Vitamin C is important for children’s growth and development, as well as their overall health and well-being. Here are some guidelines for vitamin C intake in children:

1. Infants (0-6 months): The recommended intake of vitamin C for infants is 40 milligrams per day.
2. Infants (7-12 months): The recommended intake of vitamin C for infants is 50 milligrams per day.
3. Children (1-3 years): The recommended intake of vitamin C for children in this age group is 15-35 milligrams per day.
4. Children (4-8 years): The recommended intake of vitamin C for children in this age group is 25-40 milligrams per day.
5. Children (9-13 years): The recommended intake of vitamin C for children in this age group is 45-65 milligrams per day.

It’s important to note that these are general guidelines and some children may require higher or lower amounts of vitamin C depending on their individual needs. Vitamin C can be obtained through a balanced diet that includes a variety of fruits and vegetables, such as oranges, strawberries, kiwi, broccoli, and bell peppers.

In some cases, children may benefit from vitamin C supplements. However, it’s important to talk to a healthcare provider before starting any supplement regimen to ensure it’s safe and appropriate for your child.

Does Vitamin C have side effects?

Can Vitamin C prevent pregnancy?

There is no scientific evidence to suggest that vitamin C can prevent pregnancy. Vitamin C is an essential nutrient that plays many important roles in the body, but it does not have any contraceptive properties.

Can Vitamin C cause weight gain?

Vitamin C is not known to cause weight gain. In fact, some research suggests that vitamin C may actually help with weight loss.

One study found that people who consumed more vitamin C had lower body mass indexes (BMIs) and smaller waist circumferences than those who consumed less vitamin C. Another study found that taking vitamin C supplements helped obese individuals reduce body fat and improve their body composition.

Can Vitamin C lighten skin?

Vitamin C is a powerful antioxidant that is important for skin health. It can help to protect the skin from sun damage, improve collagen production, and reduce inflammation. Some studies have also suggested that vitamin C may have a skin-lightening effect, particularly in people with hyperpigmentation or uneven skin tone.

Vitamin C works by inhibiting an enzyme called tyrosinase, which is involved in the production of melanin, the pigment that gives our skin its color. By reducing the activity of tyrosinase, vitamin C can help to reduce the production of melanin, which can lead to a brighter, more even complexion.

However, it’s important to note that the effects of vitamin C on skin lightening are relatively modest, and may take several weeks or months to become noticeable. Additionally, vitamin C is not a substitute for sun protection, and it’s still important to use sunscreen and take other measures to protect your skin from sun damage.

Can Vitamin C cause diarrhea?

Yes, taking high doses of vitamin C can cause diarrhea in some people. Vitamin C is a water-soluble vitamin, which means that the body excretes excess amounts of it in the urine. If you take too much vitamin C, your body may not be able to absorb all of it, and the excess may cause gastrointestinal symptoms such as diarrhea, nausea, and stomach cramps.

The amount of vitamin C that can cause diarrhea varies depending on the individual, but most people can tolerate up to 2,000 milligrams per day without experiencing any adverse effects. However, some people may experience symptoms at lower doses.

Can Vitamin C stop period?

There is no scientific evidence to suggest that vitamin C can stop or delay periods. Menstruation is a complex process that is regulated by hormones, and there is no evidence to suggest that vitamin C can affect hormone levels in a way that would stop or delay menstruation.

Can Vitamin C cause acne?

Vitamin C is generally considered safe and is not known to cause acne. In fact, some studies have suggested that vitamin C may actually be beneficial for acne-prone skin.

Vitamin C is an antioxidant that can help to protect the skin from free radicals, which can damage skin cells and contribute to inflammation. Additionally, vitamin C is important for collagen production, which can help to improve the overall health and appearance of the skin.

While vitamin C is generally safe and well-tolerated, some people may experience skin irritation or sensitivity when using vitamin C products. This can be especially true for people with sensitive or reactive skin, or for those using high concentrations of vitamin C.

Can Vitamin C be taken at night or will Vitamin C keep me awake?

Vitamin C is generally safe to take at any time of day, and there is no evidence to suggest that it will keep you awake or disrupt your sleep. Unlike caffeine and other stimulants, vitamin C is not known to have any significant impact on energy levels or sleep quality.

However, some people may find that taking high doses of vitamin C at night can cause gastrointestinal symptoms such as indigestion or acid reflux. If you’re experiencing these symptoms, it may be helpful to take vitamin C with food or to split your dose into smaller amounts throughout the day.