Vitamin C – Uses, Types, & Best Vitamin C Formulas

When it comes to the formation, growth, and repair of connective tissue, skin, and bones, Vitamin C is probably not the first nutrient that instantly pops up in mind. Makes sense since most of us have associated the water-soluble vitamin with immune support. However, L-ascorbic acid (another name for vitamin C) does so much more than just boosting the body’s natural defenses! In fact, you’d be surprised by the long list of health benefits that come with the consumption of (or supplementation with) vitamin C.

7 Health-Boosting Properties of Vitamin C

Here are some of the reasons why we love vitamin C:

1. For its key role in immunity

Vitamin C affects the immune system in various ways. For instance, in vitro studies have shown that it can stimulate the production and function of white blood cells. At the same time, it helps protect these cell types from self-inflicted oxidative damage, which allows them to remain healthy and kill pathogens and invading microorganisms. White blood cells also produce and release interferons and other cytokines that have strong antiviral activity. Vitamin C is shown to boost the production of interferon and enhance the microbial-killing capacities of neutrophils. With the recent outbreak of COVID-19 that affects the upper respiratory (and not only), it is paramount to ensure that our immune system remains as healthy as possible so that it can perform to the maximum of its abilities and protect us from getting sick (or help us fight the virus with a fully loaded “arsenal”).

2. For its potent antioxidant attributes

Vitamin C has powerful antioxidant properties, which means that it provides significant support to the cardiovascular system and protects the cells against free radical damage. Ongoing research is examining if the antioxidant activity of vitamin C can actually help prevent or at least stall the development of diseases that are caused by oxidative stress, such as cardiovascular disease, as well as certain cancers. Studies have also evidenced that vitamin C may play a vital role in the regeneration of antioxidants within the human body.

3. For boosting the creation of red blood cells

Vitamin C is fundamental for the normal function of blood vessels while also improving the body’s ability to absorb much-needed iron to make red blood cells. Given that the job of red blood cells is to transport oxygen to the tissues of the body while ensuring carbon dioxide is eliminated through the lungs, one can only understand how important it is to consume enough amounts of vitamin C. One of the most common diseases of the red blood cells is anemia, where the body does not receive enough oxygen to help perform its normal functions. Symptoms of anemia include pale skin, feeling cold, rapid heart rate, tiredness, and, in severe cases, even heart failure. In children, low blood cell count affects their development and growth.

4. For helping us lose weight

It has been found that individuals with inadequate levels of vitamin C are more resistant to losing fat (mainly from the middle section) – they tend to oxidize 30% less fat during moderate exercise than people with normal vitamin C levels. The secret behind this extraordinary attribute related to vitamin C is that the nutrient catalyzes fat molecules to generate energy by fostering the synthesis of carnitine – a compound that carries fat molecules for energy generation and fat oxidation. This, in turn, helps decrease waist circumference and fat reserves.

5. For allowing us to have a healthy-looking skin

If you want a fresher-looking and more youthful skin, then do ensure you include vitamin C in your daily diet and beauty regime. Vitamin C is a valuable ally that fosters the formation of collagen, which comes with highly desirable anti-aging benefits. Expect a significant reduction in dryness and wrinkle formation (also a plump and firm skin).

And, let’s not forget that vitamin C has antioxidant qualities that help keep the skin cells healthy by fighting free radicals. This also helps protect the skin from UV-caused precancerous changes. That aside, vitamin C is loaded with skin-healing properties and triggers wound healing by increasing the production of elastin and collagen.

Finally, it contains a property that blocks the production of melanin, which causes hyperpigmentation, dark spots, and other skin discoloration issues. Of course, you may also act proactively and apply vitamin C topically to prevent dark spots from appearing in the first place.

6. For boosting our energy levels
Research has found that vitamin C can provide an energy boost and help us push through pain barriers when training. It can also help fight fatigue. Besides, individuals with adequate levels of vitamin C admit finding their training a tad easier than those with low vitamin C levels. This probably has to do with the production of L-Carnitine, a vital amino acid with a leading role in the production of energy. It is believed that unhealthy vitamin C levels are associated with a lower production of L-Carnitine.

This is merely it, though. Vitamin C is linked to the following health benefits:

• Helps fight and prevent endothelial dysfunction and hypertension.
• Reduces the risk of coronary heart disease and stroke.
• Lowers the risk of developing type 2 diabetes and certain types of cancer (i.e., breast cancer, stomach cancer, colon cancer, non-Hodgkin’s lymphoma, etc.).
• Helps prevent adverse pregnancy outcomes.
• Combats gout.
• Prevents the formation of cataracts.
• Helps maintain healthy gums and teeth.

Vitamin C Deficiency Symptoms

Depriving your body of the needed vitamin C for a prolonged time (usually after a few months) can lead to vitamin C deficiency, which is related to the following symptoms:

• irritability
• weakness
• lassitude
• joint pain
• muscle aches
• coiled hair
• swollen, friable, spongy or purple gums
• hemorrhages
• femoral neuropathy
• painful bleeding within joints
• lower extremity edema
• anorexia.

Note that some conditions increase the body’s demand for vitamin C. So, while you may eat a lot of vitamin C-packed fresh vegetables and fruit, being pregnant or breastfeeding, for example, may cause a rapid depletion of the vitamin C in your body. The same applies to when smoking, having burns, having undergone surgery, diarrhea, an overactive thyroid gland, and disorders accompanied by inflammation or high fever.

Choosing the Right Type of Vitamin C

Since the body cannot synthesize vitamin C endogenously (by itself), it is essential to either supplement it with vitamin C or ensure that your diet includes many vitamin C-rich foods (see table below).

Now, the safest way to make sure your body gets the recommended amount of vitamin C is through supplementation. This is where it gets a bit tricky as there are several different types of vitamin C. To make it easier for you to choose the right supplement, remember that it all has to do with bioavailability, meaning how much of the supplied nutrient can the body actually absorb after you ingest it. Although the most commonly form of vitamin C used is ascorbic acid for that reason, you can also find vitamin C in the following forms:

• • mineral ascorbates (i.e., calcium ascorbate, sodium ascorbate, etc)
  • combination products (i.e., Ester-C & Flavonoids)
  • ascorbic acid with bioflavonoids

When it comes to the absorption rates of these types of vitamin C, the differences are minor, yet, all vitamin C forms are highly absorbed by the body. Considering that ascorbic acid has the lowest cost of all other vitamin C types, though, it comes as no surprise that it is the most preferred type of supplement. Of course, if you wish to receive more than vitamin C, you can certainly use mineral ascorbates, which combine the nutrient with a broad range of other compounds. Just check the product label for the amounts of the provided minerals and vitamin C.

Daily Vitamin C Intake: Recommended Dietary Allowances (RDAs)

Precisely how much vitamin C you should take from a supplement depends on how much of the nutrient you receive from your diet. The following table provides the RDAs of vitamin C per age group (taken from the National Institutes of Health).

Note: If you cannot meet your daily vitamin C RDAs from consuming vegetables and fruits alone, you could fill the gap with ascorbic acid supplements. Their bioavailability is merely different from that of the ascorbic acid in orange juice. This means that whether you get your vitamin C from a supplement or foods, you receive the much-needed nutrient in, more or less, the same amount.

What if Increased Vitamin C Supplementation is Required?

Although high doses of vitamin C have significant side effects, such as abdominal cramps, nausea, diarrhea, vomiting, insomnia, headache, and heartburn, some cases require increased supplementation of vitamin C. These include people with a health condition that prevents the absorption of the nutrient, as well as individuals with an extremely limited diet. Also, smokers and those exposed to secondhand smoking have improved demands for vitamin C intake. This is where liposomal vitamin C comes into play.

Liposomal Vitamin C – Why is it such a big deal?

Besides having a significantly higher absorption rate compared to conventional vitamin C supplements, liposomal vitamin C has its own host of health benefits. But, first of all, let’s clarify what liposomes are. Liposomes are not much different than cells. In fact, the outer shell of liposomes and the cell membranes are made from the same phospholipids. This gives liposomes the ability to “fuse” with specific cells (those that absorb nutrients) upon contact, which allows them to deliver their content to the cell.

In the case of liposomal vitamin C, vitamin C is encapsulated by these phospholipids at their core, which makes the liposomal form of vitamin V significantly more efficient and effective than traditional methods of supplementation (when considering absorption, of course). All in all, liposomal C can magnify the health benefits of standard vitamin C mentioned above.

Top-Rated Vitamin C Supplements

The following list provides some of the best-selling vitamin C supplements at Acuatlanta website:

Vitamin C with Quercetin – Vegetable capsules that contain bromelain (for proteolytic enzyme support), citrus bioflavonoids, and vitamin C. It leverages the antioxidant support of vitamin C to support normal immune balance.

Vitamin C With Bioflavonoids – It helps foster stable mast cells, normal capillary function, healthy vein function, and normal immune system function with the assistance of a Citrus Bioflavonoid Complex.

Potent C Guard Powder – It offers antioxidant support, collagen formation and repair, and energy production. It also encourages normal joint function and detoxification.

Buffered C (With Bioflavonoids) – It supports the normal function of the blood vessels, the cartilage, the muscles, and the bones.
Ultra Potent-C – It helps keep cholesterol levels within a normal range while also providing antioxidant support and fostering the production of collagen and energy.