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Vitamin C is one of the most well-known and essential nutrients in the human diet. It’s crucial for a variety of bodily functions, from boosting the immune system to supporting skin health and reducing inflammation. But did you know that humans and guinea pigs are the only mammals on Earth that cannot produce their own vitamin C? This makes understanding vitamin C, its forms, and how to properly supplement it even more important.
In this blog, I’ll dive into the fun facts behind vitamin C, explore its different forms, tell you which is the best kind to take and tell you how you can determine your ideal vitamin C intake.
Human and Guinea Pig Genetics
Unlike most mammals, who can synthesize their own vitamin C from glucose, humans and guinea pigs have lost the ability to produce it. This is due to a genetic mutation in the gene that codes for an enzyme called L-gulonolactone oxidase, which is necessary for converting glucose into ascorbic acid (the active form of vitamin C). As a result, we must obtain vitamin C from our diet or supplements.
In the wild, animals who can produce vitamin C from glucose don’t need to rely on external sources, so what they get from food means their bodies are abundant in this major antioxidant. (Ever see a deer with heart disease? Nope!)
As humans, we must be vigilant about consuming vitamin C through fruits, vegetables, and supplements. Every meal matters.
Types of Vitamin C: Whole Food, Ascorbic Acid, Liposomal, and Ascorbate Vitamin C
There are several forms of vitamin C available in supplements, and I would not be at all surprised if you walk into a supplement store and are simply overwhelmed by all the choices. Plus, everyone is telling you their vitamin C is the best, right? And then there is the pretty packaging…come on, I know many of you fall for the pretty packaging. Let me break down the different types of vitamin C so you know what to look for:
Whole Food
Whole food vitamin C refers to vitamin C that is derived directly from natural, plant-based sources, rather than being synthetically manufactured. It’s essentially the vitamin C you get from eating whole fruits and vegetables, which come with a variety of other beneficial nutrients like fiber, antioxidants, and phytochemicals that work synergistically to support your health.
When you consume whole food vitamin C, you’re getting a complex array of nutrients that include not just ascorbic acid, but also bioflavonoids and other co-factors that enhance the absorption and effectiveness of the vitamin.
In contrast to isolated vitamin C, which often comes in the form of ascorbic acid, whole food vitamin C offers a more holistic, natural source of this essential nutrient.
Ascorbic Acid
Ascorbic acid is the most affordable, pure, and basic form of vitamin C. It’s a water-soluble compound that is typically found in many vitamin C supplements. Ascorbic acid is highly effective for treating vitamin C deficiency and supporting immune function, but some people find it irritating to their stomachs in high doses. This can also cause dry, cracky, red skin.
If you’ve ever experienced a stomach upset, acid reflux, or dry skin patches from a vitamin C supplement, this might be the culprit.
Liposomal Vitamin C
Liposomal vitamin C is a more advanced and highly effective form of vitamin C. It’s vitamin C encapsulated in lipid (fat) molecules, which protect the vitamin as it travels through the digestive system. This form improves absorption and enhances bioavailability by ensuring that more of the vitamin reaches the bloodstream intact, bypassing some of the digestive processes that can reduce effectiveness in other forms.
Liposomal vitamin C is a preferred option for many individuals who want to maximize their vitamin C intake without gastrointestinal discomfort. It’s also a top choice for those with specific health conditions where high-dose vitamin C may be needed for therapeutic purposes.
Basically, this is a water-soluble vitamin reformulated in a lab to be surrounded by fat molecules. It can be easier on the stomach for very sensitive people, can be taken at a smaller dose than any other form of vitamin C, and can be taken with or without food. As a good general rule, all vitamins should be taken with food for optimal absorption unless the instructions indicate otherwise.
Ascorbate
Ascorbate is essentially the non-acidic form of ascorbic acid. When ascorbic acid is combined with a mineral, like sodium or calcium, it forms ascorbate. This form is typically gentler on the stomach because it’s less acidic, and research suggests it may be more bioavailable than ascorbic acid. Sodium ascorbate and calcium ascorbate are common types of ascorbate used in supplements. Be sure to reach for L-ascorbate. If your supplement is labeled as d-ascorbate, you are wasting your money. D-ascorbate is not absorbed by humans. Take only l-ascorbate. The front label may also say “buffered” but always read the ingredients on the back of the bottle to ensure it is l-ascorbate.
For people who need higher doses of vitamin C but want to avoid the stomach irritation that comes with ascorbic acid, this is your alternative. It is also typically more affordable than liposomal C.
Which Form of Vitamin C is Optimal?
While all four forms—whole food, ascorbic acid, ascorbate, and liposomal vitamin C—can be beneficial, I believe whole food and ascorbate are the optimal forms of vitamin C. No, this wasn’t a trick answer. Food is medicine; diet is vital. Each meal is an opportunity to nourish your body. Include whole food vitamin C foods-citrus foods, Kiwi fruit, bell peppers, strawberries, papaya, Acerola cherries, melons, broccoli and Brussels sprouts. Raw and fresh is best as vitamin C is a very delicate vitamin that decreases when the food is cooked.
So why am I a champion of ascorbate? Ascorbate is the closest form of vitamin C that is found in food. Whole food vitamin C is bound to other nutrients, buffering its acidity. This is the same for ascorbate. People who need higher levels of vitamin C than what food can offer, can turn to ascorbate and not have the acidic effects (no digestive upset, dry skin, etc.)
Why not just get vitamin C from food? My answer is twofold. One, the estimated decline of vitamin C levels in food is anywhere from 30 % to 60%. Studies reflect the vitamin C content in oranges has decreased up to 40% since the 1940s. The vitamin C levels in tomatoes has dropped over 50% and spinach has decreased up to 60%. America’s agricultural practices have caused soils depleted in nutrients and beneficial soil microbes. This means the nutrients from the soil just don’t make it into the plants like they used to. When a person considers early harvest, transportation and storage, the water-soluble vitamin C degrades very quickly.
The second reason whole food vitamin C is not enough is optimization. If your body needs 10,000 mg of vitamin C to function optimally, you simply are not going to be able to get that amount from food each day.
How Much To Take: The Vitamin C Flush
Since humans don’t produce their own vitamin C, you need to find a way to determine how much you should be taking. The optimal dose can vary greatly between individuals, depending on factors like age, health status, diet, and stress levels. One way to assess your personal vitamin C requirement is through a technique called the vitamin C flush.
The vitamin C flush is a method where you gradually increase your vitamin C intake until you experience loose stools (diarrhea), which indicates that you have reached your body’s saturation point for vitamin C. Once you experience this flush, you know that you’ve gone beyond the amount your body can utilize, and you can back off to a level just below that threshold. Here’s what you do:
Instructions for a Vitamin C Flush
- Purchase powdered 100% ascorbate acid.
- Start with a low dose and work your way up: Begin by taking ½ teaspoon dissolved in 1-2 ounces of water every fifteen minutes.
- Keep track: Write down and record each time and dosage.
- Note the threshold: Continue with these instructions at proper time intervals until you experience watery stool. DO NOT STOP at soft stools. The goal is watery stool or an enema-like evacuation from the rectum. (Yep, this is the fun stuff natural healthcare practitioners get to talk about!) You want to energize the body to flush out toxins and reduce the risk that they may recirculate and induce problems. This is the job of vitamin C. Once you experience watery stool, stop consuming the buffered ascorbate for the day.
Calculation: Once you experience loose stools:
- Add up the total number of half-teaspoons consumed
- Multiply this number by how many doses it took to flush
- Calculate 75% of this total number. This is the amount of ascorbate your body needs.
The first time I did a vitamin C flush, I calculated my daily need to be 7,000 mg of vitamin C! How does a person take that much vitamin C in a day? I really don’t mind capsules or tablets, so I just divided up 7,000 mg worth of Perque Potent C Guard and took this throughout the day. Never take this much vitamin C in one single dose. The body wants it throughout the day.
For people who do not like capsules or tablets, have a swallowing concern or are on tubefeeding, Perque Potent C Guard Powder is a great option. On rounted teaspoon is approximately 1,500 mg of vitamin C. If your need calculates to be 7,000 mg a day, this would be about 4 and a 1/2 servings throughout the day. This can be added to a large container of water and sipped throughout the day.
Recommended Daily Dosage for Adults vs What Your Body Needs
The recommended daily allowance (RDA) for vitamin C varies by age, gender, and health status:
- Men (ages 19 and older): 90 mg/day
- Women (ages 19 and older): 75 mg/day
- Pregnant women: 85 mg/day
- Smokers: An additional 35 mg/day
However, these are the minimal amounts to prevent deficiency and do not at all reflect the amount your body needs to function to stay even remotely healthy. Do you experience common colds yet take vitamin C? Take more. Many health experts recommend much higher doses for optimal health. The minimum dosage I recommend for vitamin C is 2,000 mg a day and that has gone all the way up to 16,000 mg a day. That is a huge range.
Vitamin C is needed for healthy smooth skin, intestines, lungs, eyes and strong joints. Vitamin C is what is required to make collagen. Are you experiencing more wrinkles than you want? Have x-rays revealed a breakdown of the collagen in your hips, knees, or other joints? How much vitamin C have you been taking?
Vitamin C is used to support your immune system. It is needed to stimulate the production of white blood cells…you know, those cells that are floating around our body to kill viruses and bacteria! That is why when you get sick with a cold, increasing your vitamin C actually does help. While vitamin C does not directly kill pathogens, it feeds your immune system so your immune system can function optimally and kill those pathogens!
Vitamin C is also used by the immune system to make antibodies. Vitamin C boosts the activity of B-cells (the ones that make antibodies). This helps your body respond faster to new infections.
Vitamin C is also a major antioxidant. It neutralizes free radicals and reactive oxygen species (ROS) that damage cells and speed up disease and the aging process. When your immune system responds to pathogens and inflammation, this creates oxidative stress. Vitamin C protects our cells from this oxidative stress, helping the body work more efficiently.
Synergy
Vitamin C is an essential nutrient. That means we need to get it from our diet. And when we eat more whole food vitamin C and take l-ascorbate vitamin C as needed, it will work together with other nutrients in synergy.
Vitamin C plays a key role in iron absorption. Iron is critical for immune function, as it helps red blood cells deliver oxygen to tissues and organs, including those involved in immune responses. By enhancing iron absorption, vitamin C ensures that the body has enough iron to support optimal immune function.
Vitamin C also works synergistically with vitamin E. Vitamin C works to extend the antioxidant power of vitamin E by basically recycling vitamin E. This allows for a better antioxidant defense against cellular damage and collagen synthesis.
Conclusion
Are you ready to take your health to the next level? Find out how much vitamin C you need. Experiment with a vitamin C flush. Grab your 100% l-ascorbate powder here!
By choosing the right form of vitamin C and adjusting your dose to your body’s requirements, you can enjoy the numerous benefits of this powerful antioxidant and keep your body in top shape.
Disclaimer: Always consult with a healthcare provider before making significant changes to your supplementation routine, especially if you have pre-existing health conditions.