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Currently, vitamin C is one of the most popular supplements on the market. This powerful nutrient often makes a comeback to the display shelves every flu season. Given the unique circumstances of 2020-2021, it is no surprise that vitamin C has continuously been flying off the shelves more often than usual. Not only is vitamin C an important player in the immune system, but it also helps improve iron absorption, build collagen, prevent oxidative stress, strengthen arteries, and support brain health. Even with all these benefits, humans are the only mammals that cannot create their own vitamin C. This means that we must prioritize getting vitamin C through our diets every day. The main food sources of vitamin C are raw fruits and vegetables, and taking a supplement can ensure we are getting optimal doses every day.
Types of vitamin C supplements
It is easy to get overwhelmed looking at all the vitamin C options in the health food store. Not only does vitamin C come in different doses, they also come in different forms.
Ascorbic acid
The scientific name of vitamin C is ascorbic acid – the two names are used interchangeably. The ascorbic acid form is the most researched and widely available form of vitamin C. Compared to other forms, it is relatively cheap, though not as absorbable. Taking high doses can result in an accumulation of unabsorbed vitamin C in the intestines, leading to diarrhea. To counter the acidity of the vitamin, ascorbic acid should be taken after a meal so that the food can neutralize the pH. Ascorbic acid is also water-soluble and easily excreted through urine. As a result, this form tends to stay in the body for around 4 hours. When supplementing, taking frequent doses (1-3 times/day) ensures consistent levels of vitamin C.
Best option: NOW Ascorbic Acid Powder 454g
Calcium ascorbate (buffered vitamin C)
Do not be confused when you see the word “calcium” on your vitamin C supplement. While ascorbic acid is acidic, ascorbate is bound to a mineral such as calcium, in order to make it neutral and better absorbed. For those that are prone to stomach upset, taking a buffered vitamin C can be easier on the digestive system. Because vitamin C is bound to a mineral, a lower dose of ascorbate can yield the same effect and absorption rate as an ascorbic acid that has a higher dose.
Best option: New Roots Calcium Ascorbate Vitamin C 60 Capsules
Vitamin C with bioflavonoids
You may have seen some vitamin C supplements that contain an extra active ingredient known as bioflavonoids. These bioflavonoids are polyphenolic compounds naturally found in plants. Natural sources of vitamin C, such as fruits and vegetables, will contain their own bioflavonoids. Many well-formulated vitamin C supplements will mimic this by adding bioflavonoids to their product, increasing absorbability.
Best option: Natural Factors Vitamin C 1000mg Plus Bioflavonoids & Rosehips 90 Tablets
Liposomal vitamin C
Liposomes are like little fat-soluble containers that carry the vitamin C cargo to the cells, where it is absorbed directly. Because they are fat-soluble, they can easily enter the cell membrane. Each cell is surrounded by a bilayer of fatty acids. Normally, water-soluble vitamin C has a tricky time getting absorbed directly because water and oil do not mix. By encasing the vitamin C in a layer of its own layer of fatty acids, the bioavailability of liposomal vitamin C increases dramatically. Vitamin C is absorbed into the cells directly, so almost all of it can be used for various body functions. Plus, because it is not water-soluble like ascorbic acid, liposomal vitamin C stays in the body longer and only needs to be taken once a day.
Best option: Cyto Matrix Liposomal C 225mL
Which vitamin C should I choose?
Now that you understand the different types of vitamin C supplements, you can make a better choice for yourself. While the more absorbable forms of vitamin C are more expensive, they also tend to have a better effect and can yield better results. Depending on how much vitamin C you consume in your daily diet, how often you can remember to take your supplements, and your personal budget, you may decide to pick one type of vitamin C over the other.
Author
Grace Tien is dietetics and holistic nutrition grad. She creates sustainable, delicious meal plans to help clients with their health goals. Grace specializes in nutrition for healthy periods, you can find out more at @gracetien.ca on Instagram.
