Which vitamin C suits you?

Overview of the common forms of vitamin C on the market. At Plenthera we currently stock vitamin C from fruit, buffered vitamin C and combination products.

What is vitamin C?

Vitamin C (ascorbic acid) is a water-soluble vitamin that humans cannot produce themselves. It acts as an antioxidant and is needed for collagen formation, the immune system and the absorption of iron from plant foods, among other things.

Most mammals produce vitamin C themselves in the liver. Humans, other primates and guinea pigs lack the enzyme to do so and therefore depend on their diet. A severe deficiency leads to scurvy, the disease that used to affect sailors on long voyages without fresh fruit and vegetables.

Good sources are peppers, broccoli, Brussels sprouts, kiwi, citrus fruits, strawberries and blackcurrants. Tropical fruits such as acerola and camu camu contain exceptionally high amounts of vitamin C and are therefore used for natural vitamin C supplements. Vitamin C is sensitive to heat, light and oxygen; some is lost during cooking and storage.

Vitamin C and EFSA – what is scientifically recognised?

For vitamin C, the following health claims, among others, are authorised (Regulation (EU) 432/2012):

"Vitamin C contributes to the normal function of the immune system."

"Vitamin C contributes to normal collagen formation for the normal function of the skin." (also: of bones, cartilage, gums, teeth and blood vessels)

"Vitamin C contributes to normal energy-yielding metabolism."

"Vitamin C contributes to the reduction of tiredness and fatigue."

"Vitamin C contributes to the protection of cells from oxidative stress."

"Vitamin C increases iron absorption."

These claims apply to products that provide at least 15% of the reference intake per daily serving, i.e. at least 12 mg vitamin C. This applies to all products in this category. For athletes, the following also applies: "Vitamin C contributes to maintain the normal function of the immune system during and after intense physical exercise" – with a daily intake of 200 mg in addition to the recommended daily intake. The Plantforce Vitamine C-Complex, Ester-C and IJzer Ferrochel with vitamin C reach that threshold.

Ascorbic acid, buffered, liposomal or from fruit – what is what?

Ascorbic acid: the pure, acidic form. Good value and well researched; at higher doses the acid can irritate a sensitive stomach.

Buffered (ascorbates): vitamin C bound to a mineral, such as calcium, sodium or magnesium ascorbate. Less acidic and therefore often gentler on the stomach. Ester-C is calcium ascorbate with vitamin C metabolites.

Liposomal: vitamin C wrapped in phospholipids. Some studies find higher blood levels than with regular vitamin C, others do not; a consistent advantage has not been demonstrated.

From fruit: vitamin C from, for example, acerola, together with substances from the fruit itself, such as bioflavonoids. Less vitamin C per gram than pure ascorbic acid, but chosen by those who prefer a wholefood approach.

Vitamin C at Plenthera and other forms on the market

Vitamin C from acerola and lemon – at Plenthera

The Vegan Vitamine C-Complex from the Danish brand Plantforce is an organic powder of acerola and lemon: one teaspoon (2.5 g) provides 500 mg vitamin C. Available in 100 g and 200 g (40 and 80 daily doses). You mix it into water, juice or a smoothie. You can read more about the fruit under acerola.

Buffered vitamin C – at Plenthera

Ester-C 1000 mg from Vitals (90 tablets) contains calcium ascorbate with vitamin C metabolites: 790 mg vitamin C per tablet, supplemented with 100 mg citrus bioflavonoids.

Vitamin C in combination – at Plenthera

IJzer 25 mg Ferrochel from Vitals contains 200 mg vitamin C per capsule; vitamin C increases iron absorption (see iron). Astamax from Vitals combines 6 mg astaxanthin with 75 mg vitamin C and 12 mg vitamin E. Our Plent Beauty collagen products contain vitamin C from acerola: 160 mg per scoop in Pure Marine Collageen Tropical Pineapple and 80 mg per sachet in the Beauty Blend. Collagen Type 1 & 3 with vitamin C from Doctor’s Best (30 mg per 3 tablets) is available while stocks last. Vitamin C is also found in many multivitamins.

Other forms on the market

Pure ascorbic acid (powder or capsules), sodium or magnesium ascorbate and liposomal vitamin C. We do not currently stock these.

How do you use vitamin C?

1. Follow the dosage on the label.
2. The timing is up to you; with a sensitive stomach, take vitamin C with a meal or choose a buffered form.
3. Want to improve iron absorption from plant foods? Then take vitamin C with an iron-rich meal.
4. Do you use several products with vitamin C? Add up the amounts; supplementation up to about 1 gram per day is considered unproblematic.
5. Have you had kidney stones or do you have a kidney condition, or do you have haemochromatosis? Then consult your doctor first.
6. Store powders dry, cool and tightly closed.

Myths and misconceptions about vitamin C

Myth 1: "The more vitamin C, the better."

Incorrect. Above an intake of about 200 mg per day, the blood becomes saturated in most people and the body excretes the excess via the urine. Very high doses can cause stomach and intestinal complaints.

Myth 2: "Vitamin C prevents colds."

Not demonstrated for most people. In studies, daily use does appear to shorten the duration of a cold slightly. Vitamin C contributes to the normal function of the immune system.

Myth 3: "Natural vitamin C is always better than synthetic."

The molecule is the same. The difference lies in what else it contains: fruit powders also provide bioflavonoids and other plant substances, synthetic vitamin C provides more vitamin C per gram.

Myth 4: "Liposomal vitamin C works many times better."

Not consistently demonstrated. Some studies find higher blood levels, others no difference.

Combining vitamin C with other supplements

• Collagen: vitamin C contributes to normal collagen formation for the normal function of skin.
• Iron: vitamin C increases iron absorption, especially relevant with a plant-based diet.
• Vitamin E: like vitamin C, vitamin E contributes to the protection of cells from oxidative stress.
• Zinc: zinc also contributes to the normal function of the immune system.
• Vitamin D: vitamin D also contributes to the normal function of the immune system.

Frequently asked questions

How much vitamin C do I need per day?

The reference intake (RI) on labels is 80 mg per day. EFSA has not set a safe upper limit; supplementation up to about 1 gram per day is considered unproblematic. At higher doses, stomach and intestinal complaints may occur.

What is buffered vitamin C?

Vitamin C bound to a mineral, such as calcium ascorbate. It is less acidic than ascorbic acid and therefore often gentler on a sensitive stomach. Ester-C from Vitals is a buffered form.

Is vitamin C from acerola better than synthetic?

The vitamin C molecule is the same. Acerola additionally provides substances from the fruit itself, such as bioflavonoids. Synthetic vitamin C gives more vitamin C per gram. It is mainly a matter of preference.

Does vitamin C help against colds?

Research shows no reduction in how often colds occur for most people. With daily use, the duration of a cold appears slightly shorter in studies. Vitamin C contributes to the normal function of the immune system.

Why vitamin C with collagen?

Vitamin C contributes to normal collagen formation for the normal function of skin. That is why vitamin C is included in our Plent Beauty collagen products.

When is the best time to take vitamin C?

The timing is up to you. With a sensitive stomach, take vitamin C with a meal. If you take it for iron absorption, combine it with an iron-rich meal or your iron supplement.

Sources

• Regulation (EU) 432/2012 – list of permitted health claims.
• EFSA NDA Panel (2013) – Scientific Opinion on Dietary Reference Values for vitamin C. EFSA Journal 11(11):3418.
• Hemilä H & Chalker E (2013). Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev (1):CD000980.
• Davis JL et al. (2016). Liposomal-encapsulated ascorbic acid: influence on vitamin C bioavailability and capacity to protect against ischemia–reperfusion injury. Nutr Metab Insights 9:25–30.
• Levine M et al. (1996). Vitamin C pharmacokinetics in healthy volunteers: evidence for a recommended dietary allowance. Proc Natl Acad Sci USA 93(8):3704–3709.