Vitamin C is one of the most well-known vitamins. It activates natural energy in the body, supports bones, and contributes to good immunity.
There are so many types of vitamin C on the market that it can be hard to see the wood for the trees. What should you pay attention to when choosing a vitamin C supplement, and how do you recognize the difference in quality? We’ll give you tips!
1. The type of vitamin C
There are different forms of vitamin C used in supplements. It is always important to read the label when buying a vitamin C supplement.
- Ascorbic acid is the most common form of vitamin C in supplements. This vitamin is water-soluble and acts as an antioxidant in the body. An antioxidant neutralizes free radicals, harmful substances that can damage cells and tissues, and promotes good health.
- Mineral ascorbates, such as sodium ascorbate or calcium ascorbate, are buffered forms that are gentler on the stomach. They contain less acid and are a good option for people with sensitive stomachs, making them suitable for everyone. Their absorption is similar to other forms.
- Liposomal vitamin C is encapsulated in liposomes (fat-like structures) that can improve absorption into the bloodstream. This type may be more expensive but has high bioavailability. The vitamin C is released gradually.
2. Dosage and use
Never take supplements without consultation. It is always important to seek advice on how many vitamin C supplements you can take per day. While one person may find one supplement per day sufficient, another might need a vitamin C supplement boost.
- The recommended daily allowance (RDA) for vitamin C varies but averages around 110 mg for adults. For children, this figure ranges from 50 mg per day for babies to 110 mg per day for teenagers. Supplements often contain a higher dose, ranging from 500 mg to 1000 mg per tablet or capsule. Supplements are based on the ODH (optimal daily amount). We always recommend taking 1 capsule of vitamin C per day of 650 mg.
- Check the recommended dosage on the label and consult with a health professional, especially if you plan to take higher doses.
- When food provides little or no vitamin C, the first signs of a vitamin C deficiency appear after 4 to 6 months.
3. Purity and quality
Look for supplements that are free from unnecessary additives such as artificial colors and flavors, preservatives, or fillers. The more ingredients added, the less vitamin C the supplement contains.
4. Allergens
Check the label for potential allergens, such as gluten, soy, dairy, or nuts, if you are sensitive to them. For vegans or vegetarians, it is important to check whether the supplement contains animal products, as some vitamin C supplements may contain gelatin.
5. Form of the supplement
Vitamin C supplements are available in various forms, including tablets, capsules, powders, chewable tablets, and liquids. Choose the form that best suits your lifestyle and that you are most likely to use consistently. (Chewable) tablets more often contain additives to bind the substance together.
6. Interactions and side effects
Although vitamin C is generally safe, high doses can cause diarrhea or stomach upset. Always adhere to the maximum dosage indicated on the label, unless otherwise discussed with a therapist or doctor. People with certain medical conditions or who are taking certain medications should be cautious and consult a doctor.
7. Price and brand
While price can be a consideration, it can also affect quality. When it comes to supplements, cheap is expensive. High-quality ingredients that are easily absorbed by your body are unfortunately more expensive. If a brand always offers big discounts, free products, and no expert advice, ask yourself if this is the right supplement for you.
