Vitamin C: How and when to take it

Vitamin C is mainly present in fruits like kiwi, strawberries and citrus fruits, as well as in fresh vegetables such as cauliflower, spinach and tomatoes. One of vitamin C’s characteristic is its lability, that means that this vitamin is very unstable. The amount of vitamin C can notably decrease in food as a consequence of storing or cooking it. The root cause of this is its high water solubility. This is the reason why, sometimes, our diet cannot provide all the vitamin C that our body needs. 

Do I have to take vitamin C supplements?

Our body uses vitamin C to maintain and repair cellular tissues. It is antioxidant and key in the formation of collagen. 

The daily supply of vitamin C that we need depends on age and situation. If our diet doesn’t provide enough vitamin C, there are some signs and symptom that can help us detect it: 

• Frequent infections. Vitamin C helps the immune system to work properly and contributes to prevent colds, flu and other infectious disease. 
• If wounds take more time to heal. Vitamin C contributes to the normal functioning of collagen, an essential protein to repair tissues. 
• If your gums are inflamed and bleed easily. Vitamin C helps strengthen capillary walls. 
• If your nails are fragile and break easily. Vitamin C helps maintain nails in good health. 
• If you smoke. Vitamin C contributes to the protection of cells against oxidative damage. 
• If you suffer from anemia and are taking iron supplements, vitamin C improves its absorption. 
• If you wake up frequently during the night and find it difficult to go back to sleep. At adequate doses, vitamin C is key to keep some quality of sleep. 
• If you lack energy to do the daily chores. Vitamin C contributes to reduce tiredness and fatigue. 

In all these cases, supplementation with vitamin C is possible. But, above all, it is important to find the most suitable presentation. This is because great doses of vitamin C in a single intake can lead to some undesirable effects, like a peak of vitamin C that our body cannot absorb. Moreover, an excess of this vitamin can induce insomnia, gastric irritation, a high blood and urine acidity, kidney and liver overload, diarrhea or nausea. 

How should I take vitamin C?

When taking vitamin C, we should always try to keep adequate levels during the 24 hours of the day, aiming for the greatest therapeutic benefit. Another important factor is how vitamin C is presented. The most suitable are: 

As a liposome, containing vitamin C inside little and spherical cells. These have two functions: on one side, they protect the vitamin and prevent its oxidation and, on the other side, under this form they can trespass the intestine walls without needing transporters, achieving better absorption. An important factor to take into account is that the body receives vitamin C abruptly and the metabolization process takes 12 hours, approximately. 

Sustained-release form, in which vitamin C is coated by a hydrophilic matrix that hydrates when in contact with gastrointestinal fluids. When the coating agent hydrates, it creates a layer of gel, where active principles are released. From there, they keep on releasing little by little, at constant speed, not overloading intestinal receptors and guaranteeing the adequate absorption of vitamin C for 12 hours.