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We talk a lot about vitamin C, especially when it comes to strengthening our immune system. But this nutrient is extremely important for various functions in your body. It turns out that ascorbic acid (the other name for vitamin C) is essential for making collagena key protein that connects your body’s tissues.
“Vitamin C is best known for its immune-boosting abilities, but it also promotes wound healing, improves iron absorption, and acts as a powerful antioxidant to protect cells from damage,” explains Dawn Jackson Blatner, RDN, CSSDregistered dietitian, food expert and author in Chicago.
Our registered dietitians at the Good Housekeeping Institute Nutrition Lab review and rate every supplement we recommend according to our dietary supplement methodology. We then have a registered dietitian on our Medical Review Board review each article for scientific accuracy. This is exactly what a supplement should do: supplement the diet, not replace high-quality, nutritious foods and important healthy lifestyle practices. Check with your healthcare professional before starting any dietary supplement regimen.
Who should take vitamin C?
If you’re like many people, you probably think that a cup of orange juice for breakfast meets your daily vitamin C needs — and you might be right. An 8 ounce serving of JO contains 124 mg of vitamin C, well above the recommended daily 75 mg for women and 90 mg for women as stated by the National Institutes of Health. (If you are pregnant, you need 85 mg per day and 120 mg if you are breastfeeding.)
Although it is readily available in foods and drinks, you can still benefit from a vitamin C supplement. Your body does not store vitamin C because it is water soluble, so you must continue to provide it with a constant supply.. So, some people may not consume enough of their diet. In addition, smokers are at particular risk of vitamin C deficiency and need around 35 mg more per day. People exposed to second-hand smoke may also need a boost. If you have intestinal malabsorptiona metabolic condition such as cachexiacertain cancers or kidney diseases, you may also not be getting enough vitamin C.
If you have risk factors or have been diagnosed with a vitamin C deficiency, talk to your healthcare provider. a vitamin C supplementwhich comes in pill form.
Vitamin C deficiency symptoms
Early symptoms of vitamin C deficiency (after weeks or months of lack of intake) include:
After a few months without sufficient vitamin C intake, scurvy may develop, which is a serious form of vitamin C deficiency. Symptoms of scurvy include:
Bleeding gums that may turn purple
Loose teeth or falling teeth
Wounds that do not heal or reopen
A change in the texture of your hair, so that it curls into a corkscrew shape.
Does vitamin C reduce the risk of disease?
According to data from the Mayo Clinic, although vitamin C has not been shown to prevent certain conditions, it may reduce your chances of developing:
Certain cancers, including breast, colon and lung cancer
Age-related macular degeneration
When is the best time to take vitamin C?
If you’re spending money on a supplement, you want to make sure you’re getting the most out of it. So, when is the best time to take vitamin C? “In my opinion, there is no better time to take vitamin C—usually, whenever you remember,” saysAnita Mirchandani, MS, RD, CDNdietitian and personal trainer in New York.
Taking vitamin C with breakfast might be a good idea, though. “It’s usually easier on the stomach if you take it with food,” saysLaura Iu, RDcertified intuitive eating counselor and owner of Laura iu Nutrition in New York City. “Vitamin C may also help with immune function, fatigue, and iron absorption if you take it with meals.”
You can also ask your doctor if you can take vitamin C along with other supplements for best results. “If you are iron deficient and need to take it, (you could) take it with vitamin C to improve iron absorption,” Mirchandani says.
What is the correct way to take vitamin C?
“Since vitamin C is water-soluble, all you need is water to take it,” says Blatner. “For best absorption, aim for 500 mg at a time,” she says. Taking larger amounts of vitamin C may require a more targeted dosing strategy. “If you’re taking higher doses, consider spreading them out throughout the day or choosing a liposomal form of vitamin C, which is better absorbed at higher doses,” adds Blatner. “Try not to exceed 2 g/day (2,000 mg/day), as this is considered the safe upper limit.”
Again, talk to your healthcare provider to find out the dosage that is right for you. Mayo Clinic reports that taking too much vitamin C can lead to diarrhea, nausea, heartburn, stomach cramps, vomiting, and headaches.
Foods rich in vitamin C
The Mayo Clinic also Remarks that for most people, a healthy diet alone can provide enough vitamin C. “Aim to get at least 90 mg per day of vitamin C from food,” Blatner recommends. She suggests the following excellent food choices:
Red pepper (½ cup, raw): 95 mg (106% daily value)
Orange (1 medium): 70 mg (78% daily value)
Kiwi (1 medium): 64 mg (71% of the daily value)
Broccoli (1/2 cup cooked): 51 mg (57% daily value)
Strawberries (½ cup): 49 mg (54% daily value)
The essentials
Vitamin C benefits your body in several ways, so your main concern should be getting enough of it. As long as you take your vitamin C supplement regularly, don’t spend too much time worrying about when to take it. “Getting enough vitamin C is more important than worrying about when to take your supplement.” As Iu summarizes: “The best time to take vitamin C depends on what works for you. »
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