There is an entire alphabet of vitamins and then some, which make it difficult to remember what they all do and why we need them. Vitamin C is probably the vitamin we heard about the earliest and know the most about. But maybe everything we know isn’t correct. We will go over a few myths about vitamin C and also give out the best time to take vitamin C.
Why Vitamin C Is Important?
Your body needs Vitamin C to create blood vessels, cartilage, muscle, and collagen in bones. Vitamin C is also an antioxidant that helps your body combat free radicals. So, if you care about things like blood circulation, or the ability to walk, or eliminating toxins that can destroy your organs, then you might want to give some attention to vitamin C.
Did you know ramping up your intake of vitamin C will prevent getting a cold? (7, 8)
MYTH: Vitamin C does not prevent getting a cold. You might have milder symptoms, but eating a healthy diet will do the same thing.
The most important thing you need to know about vitamin C is that the body cannot make vitamin C, we have to ingest it.
Here are foods that have vitamin C: citrus fruits, berries, potatoes, tomatoes, peppers, cabbage, brussels sprouts, broccoli, and spinach.
Oranges and orange juice has the most Vitamin C. (7, 8)
MYTH: Red bell peppers and green peas actually have more vitamin C.
Most people get all the vitamin C their body needs by eating a healthy diet. The operative word is healthy. What is healthy? Eating 5-10 servings every day of a variety of fruits and vegetables along with proteins. But there are some people who are deficient in vitamin C because of smoking or second-hand smoke, or because of a gastrointestinal condition or have certain types of cancer, and the most common is having a limited diet of fruits and vegetables.
Vitamin C can be taken in several supplemental forms. There are Multivitamins that combine vitamin C with other nutrients. And there are separate vitamin C standalone products.
Vitamin C is good for our body so we can take as much as we want. There is this time period that can be considered as the best time to take vitamin C too! (1)
MYTH: Actually, you can overdose on vitamin C and there are interactions some people have to vitamin C, such as:
- Can reduce the effects of Chemotherapy
- Increasing the absorption of aluminum from other medications could cause kidney problems
- Can increase estrogen levels if taking oral contraceptives
- Might reduce the effectiveness of antiviral drugs
- Could reduce the effects of niacin and statins
- Might reduce your response to anticoagulant, Warfarin
How Much Vitamin C to Take?
Here is a chart with daily recommended amounts of vitamin C: (2)
Life Stage Recommended Amount
Birth to 6 months 40 mg
Infants 7–12 months 50 mg
Children 1–3 years 15 mg
Children 4–8 years 25 mg
Children 9–13 years 45 mg
Teens 14–18 years (boys) 75 mg
Teens 14–18 years (girls) 65 mg
Adults (men) 90 mg
Adults (women) 75 mg
Pregnant teens 80 mg
Pregnant women 85 mg
Breastfeeding teens 115 mg
The highest daily limit for taking vitamin C is 2000 mg a day. However, everyone has their individual tolerance level for vitamin C. You will know when you overdose because your body will react with nausea, vomiting, and diarrhea, heartburn, stomach cramps or bloating, fatigue and sleepiness, or sometimes insomnia, and headache. (1, 2)
When Vitamin C Should Be Taken?
Obviously, if you are getting your vitamin C from fruits and vegetables, you can eat them any time of the day. If you are getting your vitamin C from supplements, there are some recommendations to consider for the best time to take vitamin c.
It is interesting there is conflicting advice about when to take vitamin C. One report says vitamin C is highly acidic and can cause nausea taken on an empty stomach, therefore you should take your supplement dosage AFTER meals. (5)
A second report states it is advisable to take your vitamin C BEFORE you eat a meal, preferably breakfast or lunch, and before bedtime. (4)
Perhaps this is something you have to experiment with to see if it causes nausea for you and what is convenient for your schedule. Either way, it is advised you take your dosage at the same time each day.
Here are some other important things to know about vitamin C:
- If you take other medications or vitamins, it is advisable to discuss vitamin C with your doctor before taking it.
- If you are planning to take more than the daily recommended vitamin C (see chart), try to not take a dose of more than 500 mg at one time. Wait 30 minutes in before taking more. (4)
- If you start having diarrhea, that is your body telling you to reduce the amount of vitamin C. (1, 2)
- If you also take vitamin B12, do not vitamin B12 at the same time your take vitamin C. Put 2 hours between them. (3) Check this article to learn more and see the best B12 supplements: Best Energizing Supplements High in Vitamin B12
- Do not take Vitamin C and zinc at the same time. The citric acid in vitamin C will counteract the absorption of zinc ions and you will not get the wanted results. (6)
- Vitamin C and Iron complement each other so they can be taken together, but not with calcium or high calcium foods. (4)
- The body flushes out vitamin C through the kidneys, consequently, it is advised to not take vitamin C if you have a kidney condition. (4)
Best Vitamin C Supplements
1) Life Extension Vitamin C and Bio-Quercetin Phytosome
We know Vitamin C is an antioxidant the promotes a strong immune system, collagen production, and a healthy cardiovascular system. This product has 1000mg of vitamin C and a booster. It has 15 mg of bio-Quercetin encased in a phytosome phospholipid sphere that makes the Quercetin 50 times more available to your system. Why is Quercetin added? It is used to relieve the effects of seasonal immune challenges.
ProHealth has formulated a buffered Vitamin C with calcium added to increase assimilation and retention. The buffer is accomplished with metabolites, which are derived from nutrients in the body and make it well absorbed. The capsules contain 1000 mg of Vitamin C and have a complex of Bioflavoids added.
PatchMD is a topical patch that contains Vitamin C. This is a novel product that contains 90 mg of Vitamin C and 10 mg of zinc. It can be worn affixed to your body for 8 hours. You can wear multiple patches. They are not waterproof. This is a great alternative if you have a problem swallowing capsules or if the acidic content of Vitamin C upsets your stomach.
Vitamin World has a 1000mg Time Released Vitamin C product. It also has Bioflavonoids and rose hips added to its formulation. Bioflavonoids are found in the rind of green citrus fruits. Both help maximizes the benefits of vitamin C by inhibiting its breakdown in the body. Their benefits also include the ability to improve cardiovascular health, heal bruises, fight allergies, and more.
Emergen-C has a powder packet product that is a great way to take vitamin C. It is mixed with 4 oz. of water and you drink it, which makes it bioavailable to your system immediately as opposed to other capsules or tablets that need to be assimilated by the stomach acids before available to your system. The product has orange and raspberry flavors and each packet contains 1000 mg of vitamin C. It also contains 32 mineral complexes.
Please note that vitamin B12 is one of those complexes and as we read, it is recommended there should be a two-hour time lapse between taking vitamin B12 and vitamin C. Keep that in mind.
Amazon Element has a Vitamin C product which seems to be a simple 1000 mg of vitamin C, with no additives. The interesting thing about this product is it is sold as a 10-month supply. The container has 300 tablets. It is vegan and the label says it has no artificial colors or flavors, no chemical preservatives, and is gluten-free. The product advertisement says it is blended and packaged in a Good Manufacturing Practices (GMP) facility in the USA. It is a product of China.
For complete transparency, please note there is a Legal Disclaimer: Actual product packaging and materials may contain more and different information than what is shown on our website. We recommend that you do not rely solely on the information presented and that you always read labels, warnings, and directions before using or consuming a product.
If you want to see more options and read more on vitamin C supplements, check the article below:
The Best Vitamin C Supplements That Will Restore Your Health
Conclusion
The body doesn’t make vitamin C but it needs it for the circulatory system, the cardiovascular system, cartilage for the joints, and antioxidants to fight off free radicals from attacking the organs.
For most people, eating a diet containing a variety of fruits and vegetables will provide you the normal average amount of vitamin C a day.
However, for those situations where the body is not intaking enough vitamin C through food or has a compromised system that deters the body from receiving the daily requirement of vitamin C, it is great that we have alternative supplements in the form of capsules, tablets, powder for a drink, and patches to be worn on the skin. The best time to take vitamin C is you should take it every day at the same time.
Be sure to discuss the consumption of vitamin C with your doctor regarding the dosage and mixing with other medications. Look into vitamin C to make certain your body is getting what it needs. You will live a healthier life if you do.
Before you go, be sure to check the article below to learn the best time to take vitamin D is:
Sleep Better – When is the Best Time to Take Vitamin D?
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Written by:
Sharon Del Pietro
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