Vitamin C: The Complete Guide

• Vitamin C is ingested through the diet and reaches the small intestine, where it is absorbed.
• The absorption process involves specific transport proteins that facilitate the movement of vitamin C across the intestinal barrier into the bloodstream.

• Promotes the production of collagen, a key structural protein in connective tissues.
• Improves the absorption of nonheme iron from plant-based sources, aiding in the formation of red blood cells and oxygen transport.

• Excess vitamin C, not used by the body, is excreted through urine due to its water-soluble nature.
• The kidneys regulate the levels of vitamin C in the body, ensuring balance and preventing toxicity.

Fruits

• Orange: 1 Medium: 70 mg
• Kiwifruit: 1 Medium: 64 mg
• Strawberries, Fresh, Sliced: ½ cup: 49 mg
• Grapefruit, ½ Medium: 39 mg
• Orange Juice, ¾ cup: 93 mg
• Grapefruit Juice, ¾ cup: 70 mg
• Tomato Juice, ¾ cup: 33 mg

Vegetables

• Brussels Sprouts, Cooked, ½ cup: 48 mg
• Broccoli, Cooked: ½ cup: 51 mg
• Broccoli, Raw, ½ cup: 39 mg
• Cantaloupe, ½ cup: 29 mg
• Cabbage, Cooked, ½ cup: 28 mg
• Cauliflower, Raw, ½ cup: 26 mg
• Green Pepper, Sweet, Raw: ½ cup: 60 mg
• Tomato, Raw, 1 Medium: 17 mg
• Red Pepper: Sweet, Raw, ½ cup: 95 mg
• Spinach, Cooked, ½ cup: 9 mg

• Potato, Baked, 1 Medium: 17 mg of vitamin C

• Green Peas, Frozen, Cooked, ½ cup: 8 mg

Capsules are a convenient and easy-to-swallow delivery method for supplements that provide a pre-measured dose. They are particularly beneficial for individuals who may not enjoy the taste of the supplement in its natural form or when taken as a powder or liquid. Capsules are also portable and discreet, making them easy to take while traveling or on the go.

One of the main advantages of capsules is that they eliminate the need for measuring doses, which can be time-consuming and may lead to inconsistencies in dosage. The pre-measured nature of capsules ensures that the individual takes the same amount each time, making it easier to monitor and maintain a consistent supplementation routine.

Tablets are a convenient and easy-to-swallow form of supplement that offers a pre-measured dose. They eliminate the need for measuring, making them ideal for those who find measuring doses inconvenient. Tablets are also portable and discreet, allowing for easy consumption on the go.

One of the main benefits of tablets is their ease of use. They can be quickly swallowed with water, making them a simple and efficient way to incorporate supplements into a daily routine.

Soft gels are a type of capsule that contains a liquid form of the vitamin or supplement. They are easy to swallow and provide a pre-measured dose. Soft gels are known for their fast absorption rate, as the liquid content is quickly released and absorbed by the body.

This delivery method is particularly beneficial for individuals who have difficulty absorbing nutrients from traditional pills. Soft gels are also easy to digest and gentle on the stomach, making them a good choice for those with sensitive digestive systems. However, it's important to store soft gels properly, as they are more susceptible to degradation from heat and light compared to other delivery methods.

Chewable supplements are a convenient and enjoyable delivery method, particularly for those who have difficulty swallowing pills. They come in various flavors, making them more palatable and easier to consume. Chewables are often formulated to provide a pre-measured dose, ensuring consistent intake.

Chewable supplements are a good option for children or adults who prefer a tasty alternative to traditional pills. However, some chewable supplements may contain added sugars or artificial flavors, so it's essential to read the ingredient list carefully and choose a reputable brand.

Powdered vitamins and supplements offer versatility in consumption. They can be easily mixed into various beverages or foods, such as smoothies, juices, or yogurt, allowing for customization based on individual taste preferences. Powders also allow for flexible dosing, enabling individuals to adjust the amount consumed according to their needs or as directed by a healthcare professional.

However, measuring the correct dose of powdered supplements requires the use of a scoop or scale, which may be less convenient compared to pre-measured options like tablets or capsules.

Liquid extracts are a concentrated form of a supplement that offer fast absorption and flexible dosing. The liquid form allows for quick absorption into the bloodstream, potentially leading to faster effects compared to capsules or tablets. The dropper enables precise dosage adjustments, making it easier to tailor the amount consumed to individual needs or as directed by a healthcare professional.

Liquid extracts may also provide enhanced bioavailability, as some may contain additional compounds or solvents that improve the absorption and utilization of the active ingredients in the body. However, they may have a strong taste that some individuals find unpleasant, and they require careful attention to dosage to avoid consuming too much of the supplement.

Proper storage is essential to maintain the quality and potency of liquid extracts, as exposure to light, heat, or air can degrade the active ingredients over time.

• General Population: Vitamin C is good for the general population, supporting overall health and well-being.
• Pregnant Women: Pregnant Women: Essential for maternal and fetal health, vitamin C supports immune function and fetal development.
• People with Iron Deficiency: If you don't get a lot of iron from meat, vitamin C can help your body absorb iron from plant foods. This is especially helpful for vegetarians, vegans, and people who might not have enough iron.
• Vegetarians and Vegans: Since iron from plant foods is not absorbed easily, it's important to eat vitamin C-rich foods or take supplements to help your body get the iron it needs.
• Athletes and Physically Active People: When you exercise a lot, your body experiences oxidative stress. Vitamin C helps fight the negative effects of this stress and possibly improves overall athletic performance.
• Smokers: Smoking is known to deplete vitamin C levels because of the oxidative stress it causes. Thus, smokers need more of this vitamin than non-smokers.

• People with Kidney Disorders: Excessive intake can be a concern for anyone, but especially those with kidney disorders.
• People on Certain Medications: Vitamin C might not mix well with some medicines.
• People with Gastrointestinal Issues: Taking too much vitamin C can upset your stomach.