Vitamin C
Ascorbic acid, buffered, liposomal, with bioflavonoids: the forms of vitamin C, supplement doses and how to choose.
- Vitamin C contributes to normal collagen formation for the normal function of blood vessels, bones, cartilage, gums, skin and teeth.
- Vitamin C contributes to normal energy-yielding metabolism.
- Vitamin C contributes to the normal functioning of the nervous system.
- Vitamin C contributes to normal psychological function.
- Vitamin C contributes to the normal function of the immune system.
- Vitamin C contributes to the protection of cells from oxidative stress.
- Vitamin C contributes to the reduction of tiredness and fatigue.
- Vitamin C contributes to the regeneration of the reduced form of vitamin E.
- Vitamin C increases iron absorption.
The claims apply to a product whose daily dose provides at least 15 % of the reference intake (80 mg).
A varied and balanced diet and a healthy lifestyle are important.
What it is
Vitamin C (ascorbic acid) is a water-soluble vitamin that humans cannot make and get only from food: peppers, blackcurrants, citrus, cabbage, kiwi, rosehip. The body does not store much of it, so a regular intake matters. The EU labelling reference intake is 80 mg a day.
Vitamin C has nine authorised claims in the European Union — they are listed above. They apply to products whose daily dose provides at least 12 mg of vitamin C (15 % of the reference intake).
Forms
Ascorbic acid is the simplest and cheapest form. Buffered vitamin C (sodium, calcium or magnesium ascorbate) is less acidic and gentler on the stomach. Ester-C and liposomal vitamin C cost noticeably more. Products "with bioflavonoids" contain citrus plant extracts — part of the recipe, not a separate effect.
Chewable and effervescent forms are convenient but often contain sugar or sweeteners.
How it is taken
Supplements usually hold 250–1000 mg per serving. Large doses are easier split in two. For some people doses of 1–2 g a day upset the stomach. People prone to kidney stones should discuss high doses with a doctor.
How to choose
For daily use inexpensive ascorbic acid is enough. With a sensitive stomach, choose a buffered form. Compare the price per 1000 mg of vitamin C and check it does not double up on the vitamin C in your multivitamin.
Frequently asked questions
Why choose buffered vitamin C?
It is less acidic and so gentler on the stomach. The amount is stated the same way, as vitamin C itself.
How much vitamin C a day?
The labelling reference intake is 80 mg. Supplement doses are higher; follow the directions on the pack.
Does vitamin C help iron absorption?
Yes, it is one of the EU-authorised claims: vitamin C increases iron absorption. That is why the two are often combined in one product.
Can vitamin C be taken on an empty stomach?
Yes, though acidic ascorbic acid irritates some stomachs; then take it with food or choose a buffered form.
How much vitamin C is in an orange?
A medium orange holds about 50–70 mg of vitamin C.
Does vitamin C go off?
Yes, it is sensitive to moisture, light and heat. Keep the tub closed somewhere dry.
Vitamin C in the shop
