If you’re here then you’ve probably Google’d about: should i take vitamin c at night. This article aims to clear any doubts and questions you may have about this subject and we will do our best to do so.
Vitamin C Functions
Vitamin C, or ascorbic acid, is a water-soluble vitamin — meaning that it dissolves in water for delivery to the body’s tissues — and is essential for everyday health and function. The recommended daily allowance (RDA) for vitamin C is 90 milligrams per day for men and 75 milligrams per day for women. This vitamin is needed to make collagen, a fibrous protein in connective tissues that is weaved throughout various systems in the body.
All fruits and vegetables contain vitamin C. Good fruit sources include:
Cantaloupe
Citrus fruits and juices
Kiwi fruit
Mango
Papaya
Pineapple
Strawberries, raspberries, blueberries and cranberries
Watermelon
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Broccoli, Brussels sprouts, and cauliflower
Green and red peppers
Spinach, cabbage, turnip greens, and other leafy greens
Sweet and white potatoes
Tomatoes and tomato juice
Winter squash
Vitamin C can also be taken in supplemental form at any time during the day.
Vitamin C Benefits
Free radicals may be associated with diseases such as heart disease and cancer. There is a long-held belief that vitamin C can ward off, or even cure, the common cold.
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A Finnish review of 29 randomized trials with more than 11,000 participants, published in January 2013 by Cochrane Database of Systematic Reviews, found that among extremely active people — such as marathon runners, skiers and Army troops doing heavy exercise in subarctic conditions — taking at least 200 milligrams of vitamin C each day appeared to cut the risk of getting a cold in half. However, for the general population, taking a daily vitamin C supplement did not reduce the risk of getting a cold. However, the review did show that taking at least 200 milligrams of vitamin C, per day, appeared to reduce the duration of cold symptoms by an average of 8 percent in adults, and 14 percent in children.
Vitamin C Side Effects
The Mayo Clinic notes that when taken at appropriate doses, oral vitamin C supplements are generally considered safe, and side effects are usually dose related. Chan School of Public Health. Potential side effects of taking too much vitamin C in supplement form include nausea, vomiting and heartburn.
Other effects include intestinal obstruction, inflamed esophagus, stomach cramps, fatigue, headache, sleepiness, diarrhea, insomnia, skin flushing and kidney stones. In general, if you’re currently taking medication, it’s best to speak with your doctor before starting an additional dietary supplement.
Is Timing Important For Vitamins?
Although research has a few recommendations for preventing side effects, science generally does not support any specific recommendations for taking vitamins at particular times.
It is more important that people do not experience any breaks in their daily supplementation of a vitamin, especially if they are taking it to manage a deficiency. However, when vitamin supplements are necessary, people should be able to fit them into their schedule easily.
Fat-Soluble Vitamins
Fat-soluble vitamins are necessary in small doses.
However, taking large doses of fat-soluble vitamins can be harmful or toxic to a person’s body. Cooking food does not get rid of its fat-soluble vitamin content. Usually, a person will get all the fat-soluble vitamins they need from the diet and do not need to supplement them.
Some examples of fat-soluble vitamins include: vitamin A
vitamin D
vitamin E
vitamin K Fat-soluble vitamins dissolve in oil . However, most people who eat a balanced range of nutrients will get enough fat-soluble vitamins through their regular diet. As with vitamins, minerals are available over the counter as supplements.
Some examples of minerals include: iron
calcium
magnesium
zinc People should always exercise caution before taking a mineral supplement. They may offer benefits, particularly for those with a nutrient deficiency, but most research into mineral supplements has been observational, and laboratory studies have been inconclusive . Taking mineral supplements without food might result in side effects, such as an upset stomach.