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Vitamin C, or ascorbic acid, is a water soluble vitamin and antioxidant that’s important for well being. It helps the immune system, pores and skin, and bones perform, and it combats injury from free radicals, that are molecules that may adversely have an effect on the physique.
This text appears at who might profit from taking vitamin C, how a lot folks have to devour per day, and a number of the finest vitamin C dietary supplements obtainable available on the market.
Most individuals can get satisfactory vitamin C of their food regimen by consuming vegatables and fruits. Nonetheless, some folks take a vitamin C complement resulting from dietary restrictions or a medical situation.
Who wants a vitamin C complement?
In keeping with the Nationwide Institutes of Well being (NIH), vitamin C deficiency is uncommon in the USA.
Nonetheless, though most individuals can get sufficient vitamin C from vegatables and fruits, others might have issue getting sufficient vitamin C from their food regimen.
Individuals who could also be vulnerable to vitamin C deficiency embody:
Anybody who is worried that they’ve a deficiency can ask a health care provider for blood exams to see which vitamins they want. Having a long-term deficiency in vitamin C can result in scurvy.
Along with those that have a vitamin C deficiency, another folks can also profit from consuming extra of this nutrient. For instance, some proof means that vitamin C can scale back the severity and length of the widespread chilly.
In keeping with the NIH, there is no such thing as a conclusive proof that vitamin C has an impression on COVID-19, nevertheless.
How a lot vitamin C do folks want?
In keeping with the NIH, the beneficial day by day consumption of vitamin C for most individuals is 75–90 milligrams (mg).
Sometimes, the small gut absorbs as much as 100 mg of vitamin C from meals per day. As soon as the cells have turn out to be saturated with vitamin C, they can not take up any extra.
Nonetheless, some folks consider that taking very massive doses of vitamin C, or “mega-dosing,” is useful. This may occasionally stem from a 1976 paper that indicated that high-dose vitamin C might lengthen the lives of individuals with terminal most cancers.
Nonetheless, newer research haven’t repeated this consequence.
Vitamin C doses of over 2,000 mg per day might trigger unintended effects, comparable to:
Folks with specific well being circumstances and those that take sure medicines can also have to keep away from vitamin C dietary supplements. These circumstances embody hemochromatosis, which causes the physique to retailer an excessive amount of iron, and kidney stones.
Vitamin C can also work together with chemotherapy remedy.
The Meals and Drug Administration (FDA) doesn’t regulate vitamin C merchandise. Because of this, it is very important talk about taking any new complement with a health care provider.
What to search for in a vitamin C complement
There are a number of types of vitamin C. In dietary supplements, vitamin C often comes within the type of ascorbic acid. Nonetheless, some dietary supplements comprise different kinds, comparable to sodium ascorbate, calcium ascorbate, or ascorbic acid with bioflavonoids.
In keeping with the NIH, all types of vitamin C are equally useful.
There are numerous methods to take vitamin C, together with:
Some folks might want the comfort of swallowing tablets, whereas others might want a powder that they will combine into drinks.
Individuals who have issues absorbing vitamins might want a sublingual complement, because the physique absorbs these within the mouth slightly than within the intestines.
6 vitamin C dietary supplements
There are numerous vitamin merchandise available on the market, and since they don’t seem to be FDA-regulated, they might differ considerably in purity, elements, and dose.
Folks ought to at all times purchase vitamin C from a good firm and be sure that the merchandise endure third social gathering testing.The merchandise listed under comprise protected doses of vitamin C for adults and have undergone unbiased testing for high quality.
Please word that the creator of this text has not tried any of those merchandise. All info introduced right here is solely research-based.
Care/of Vitamin C
Care/of is a vitamin subscription service that creates a personalised plan for people primarily based on their well being wants.
The model’s vitamin C complement undergoes a number of rounds of testing to make sure security, and the model additionally sources its elements from trusted suppliers.
The complement is vegan, gluten-free, and genetically modified organism (GMO)-free, and it accommodates 250 mg of fermented vitamin C per serving.
Care/of Vitamin C is accessible for buy on-line.
Ritual Postnatal
Ritual, one other multivitamin subscription service, makes use of vitamin C as an ingredient in a few of its merchandise, together with its postnatal multivitamin.
The pill accommodates 25 mg of vitamin C and numerous different dietary dietary supplements, together with choline, omega-3 fatty acids, vitamin D, and biotin.
Ritual claims that its elements are traceable and that clients can use the web site to trace the precise origin of the elements within the merchandise.
Ritual Postnatal is accessible for buy on-line.
Persona Vitamin C with Bioflavonoids
Persona is a subscription service that carries a vitamin C complement containing bioflavonoids. The product is citrus flavored and will help enhance antioxidant consumption.
Every complement accommodates 500 mg of vitamin C and has undergone high quality testing at every stage to make sure security.
Persona subscriptions additionally embody consultations with nutritionists and customized plans primarily based on every particular person’s well being circumstances.
Persona Vitamin C with Bioflavonoids is accessible for buy on-line.
Pure Encapsulations Liposomal Vitamin C Liquid
The Pure Encapsulations Liposomal Vitamin C Liquid offers 1,000 mg of vitamin C in a single teaspoon and is available in a pleasing citrus taste. In keeping with the corporate, it accommodates non-GMO elements and is appropriate for vegans and vegetarians.
This product accommodates liposomal vitamin C, which implies that tiny bubbles of oil comprise the vitamin C.
In keeping with one 2020 research, the intestine absorbs this type of vitamin C simpler. Nonetheless, the corporate possible factored this into the product’s value, which is larger than that of different merchandise by different manufacturers.
The corporate is Nationwide Sanitation Basis (NSF) and Good Manufacturing Follow (GMP) licensed, and it has its elements examined for contaminants.
Pure Encapsulations Liposomal Vitamin C Liquid is accessible for buy on-line.
Life Extension Buffered Vitamin C Powder
Some folks discover that taking ascorbic acid irritates their abdomen. Buffered vitamin C is a much less acidic type of the nutrient, which can assist scale back opposed results.
One serving of this powder offers 4,000 mg of vitamin C. This dose may be very excessive — twice that of the higher restrict that the NIH recommends.
Nonetheless, as this product is available in a powder, folks can decrease the dose to a extra average stage through the use of smaller quantities of powder.
Life Extension can also be NSF and GMP licensed and produces a Certificates of Evaluation for each product it makes.
Life Extension Buffered Vitamin C Powder is accessible for buy on-line.
NOW Dietary supplements Orange Chewable Vitamin C-500
Individuals who don’t like swallowing tablets might want a chewable vitamin. This product delivers 500 mg of vitamin C per chewable pill. An individual can take one or two per day.
The product is free from widespread allergens and appropriate for vegans. It does comprise some sugar and pure sweeteners, although this solely totals 1 gram per dose. The tablets have a pure orange taste.
In keeping with the web site, NOW exceeds GMP requirements and exams all uncooked elements for security and purity.
NOW Dietary supplements Orange Chewable Vitamin C-500 is accessible for buy on-line.
Different methods to get extra vitamin C – “buffered vitamin c”
Consuming extra vegatables and fruits is one of the simplest ways for somebody to extend their vitamin C consumption naturally.
The NIH suggests:
Some corporations additionally fortify their breakfast cereals with added vitamin C.
Excessive warmth, water-based cooking strategies, in addition to extended storage, can destroy some meals’ vitamin C content material.
Because of this, the NIH suggests frivolously steaming or microwaving greens to retain extra of their vitamins.
When to contact a health care provider
Vitamin C deficiency might be deadly with out remedy. An individual ought to contact a health care provider if they’ve signs that will point out a vitamin C deficiency.
These signs embody:
An individual must also seek the advice of a health care provider earlier than taking vitamin C, significantly if they’ve a medical situation, are pregnant, or take any medicines.
Abstract
Most individuals get sufficient vitamin C by consuming a various food regimen that features vegatables and fruits. Nonetheless, some folks might have to take a complement.
All types of vitamin C work in a lot the identical means, however folks ought to at all times purchase from a good vendor and contemplate the dose, high quality, and value level earlier than shopping for a product.
Consuming an excessive amount of vitamin C might trigger unintended effects.
Some folks mustn’t take vitamin C, so it’s at all times finest to seek the advice of a health care provider earlier than beginning any complement.