Vitamin C, also known as ascorbic acid, is one of the most essential vitamins, with its main role being to support the immune system. It’s a water-soluble nutrient that can be obtained from certain foods. However, relying solely on food sources may not be enough for everyone. While a balanced diet provides most people with their recommended daily intake of vitamin C, some may need additional support. The main reasons for this are a restricted or low-variety diet, problems with the digestive system, heavy smoking, exposure to cigarette smoke, or a poor immune system. The use of vit C supplements in such conditions is essential for supporting the immune system and maintaining good health.
What Are the Benefits of Taking a Vitamin C Supplement?
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Improved Immune System
This is the first and most important benefit one can obtain from taking this vitamin in the form of supplements. A daily intake of vitamin C supplements protects the body against infections by supporting the production and function of white blood cells.
Reduced Cold Duration
Although colds are more common in winter, cold and flu season can be present throughout the year, especially when you have little children. Whether you want to protect them or yourself, taking vitamin C supplements daily can help reduce the severity of cold symptoms and shorten their duration.
Improved Iron Absorption
Another benefit of this vitamin is that it improves iron absorption. Ideally, it should be taken with iron-rich meals to help the body absorb iron more effectively. However, people with anemia or those following a vegan diet may also benefit from taking it in combination with iron supplements.
Improved Collagen Production
Collagen is the most abundant in the body, responsible for connecting and supporting different tissues. It’s a major component of the bones, muscles, skin, tendons and cartilage, making them stronger and more resilient. Unfortunately, the body cannot synthesise collagen without vitamin C, so if you’re not getting enough of this vitamin, supplements can be a helpful addition. Taking the right amounts of vitamin C and collagen together can help improve skin elasticity and support the body’s natural healing process.
Improved Sports Performance
This vitamin is also associated with improved sports performance and recovery, reduced muscle damage and better immune system function. While its effects may not be as noticeable if you aren’t deficient in this vitamin, the benefits of taking it become more apparent when you’re deficient or under high physical stress. This makes vitamin C particularly important for athletes, especially during training and recovery or when there’s a risk of nutritional deficiency. When used in such situations, this vitamin should be taken on its own and in the right dosage. Consulting with a doctor or other professional about the right dosage is needed because not all people need the same amount. Age and sex also play a role in determining the appropriate daily intake.
How to Use It?
You should know that this vitamin comes in several forms: sodium ascorbate, calcium ascorbate and ascorbic acid combined with bioflavonoids. But of all the options, it seems that ascorbic acid is the best choice because the body can absorb it easily.
The recommended daily dose of vitamin C for adults is 75mg for women and 90mg for men. However, the type you need also depends on your lifestyle and physical activity. Taking higher doses of this vitamin may also be appropriate in certain situations, particularly when supporting the immune system during infections, colds and flu. Taking it is also recommended during post-injury recovery.
In terms of dosage, it’s very unlikely to take too much vitamin C through food alone. The body uses the amount it needs, while excess of this vitamin is generally removed through urine. However, taking more than 2,000 mg a day through supplements can cause side effects such as nausea, diarrhoea and stomach cramps.
When to Take It?
Generally speaking, it should be taken in the morning on an empty stomach 30 minutes before a meal. It’s also acceptable to take it two hours after eating. And no, you don’t have to worry about your digestive system; this vitamin is water-soluble, making it easy for the body to absorb it. However, at times like after an injury or when training, you should take it after your exercise or together with a meal.
These supplements are widely available in different forms, and the type you choose depends mainly on your convenience, absorption speed, and taste preferences. Generally speaking, they are available in standard tablet forms, as chewable tablets, gummies, powder, crystals, liquid and drops. The truth is that all of them have the same effect; the only difference is in their physical form. So, make sure to consider all options, your preferences and health conditions, and choose the safest type for you.