Unravelling: Vitamin C Supplements
Vitamin C is indeed a powerhouse in the realm of nutrition. It is well-known for its remarkable benefits such as boosting our immune system to support collagen production and is found abundantly in various fruits and vegetables.
While fruits are often hailed as natural sources of Vitamin C, the popularity of Vitamin C supplements raises an important question: If we can get more Vitamin C from fruits, why do supplements exist? And what are the different types of vitamin C supplements?
Why do Vitamin C supplements exist?
While it is naturally present in various fruits and vegetables, the popularity of vitamin C supplements has soared in recent years. In this blog post, we will explore the few reasons why vitamin C supplements exist:
● Dietary Variability and Availability: In some regions or during certain seasons, certain fruits rich in vitamin C may not be readily available or affordable. Vitamin C supplements offer a convenient and consistent way to ensure an adequate intake of this crucial nutrient.
● Nutrient Loss during Storage and Preparation: Vitamin C is a delicate nutrient that is easily destroyed by exposure to air, heat, and light. The storage and preparation of fruits can lead to significant losses of this vitamin. Prolonged storage, cooking, and even the simple act of peeling fruits can result in a reduction in their vitamin C content.
In contrast, vitamin C supplements are manufactured under controlled conditions, ensuring that the stated dosage remains intact.
● Higher Dosage Requirements: In certain cases, individuals may require higher amounts of vitamin C than what can be obtained from a typical fruit serving. People with specific health conditions, such as chronic diseases, smokers, and pregnant or breastfeeding women, often have increased vitamin C needs.
Supplements can provide a concentrated dose of vitamin C, making it easier for individuals to meet their increased requirements.
● Convenience and Ease of Use: In our fast-paced lives, consuming an adequate amount of fruits rich in vitamin C daily can be challenging for some individuals. Many people find it easier to incorporate a supplement into their routine rather than ensuring a consistent intake of fruits.
Supplements offer convenience and can be easily taken with or without meals, making it a convenient option for those with busy schedules.
● Targeted Health Benefits: Vitamin C supplements are often formulated to provide additional health benefits beyond what can be obtained from fruits alone.
Some supplements combine vitamin C with other nutrients, such as zinc or bioflavonoids, to enhance its absorption or boost specific health outcomes. These targeted formulations cater to individuals with unique needs or health goals.
Can I replace fruits and intake supplements instead?
While supplements can be a convenient way to ensure you're meeting your nutrient needs, it's generally recommended to obtain vitamins and minerals from whole foods whenever possible. While vitamin C supplements can provide a concentrated dose of the nutrient, they may not provide the same benefits as consuming whole fruits.
If for some reason you are unable to consume fruits or have a deficiency in vitamin C, then supplements can be an alternative. However, it's always best to consult with a healthcare professional or a registered dietitian before starting any supplementation regimen, as they can provide personalised advice based on your specific needs and health conditions.
Are there different types of Vitamin C supplements?
There are various types of vitamin C supplements available. Here's a simple and brief explanation of some common forms:
● Ascorbic Acid: This is the most common and basic form of vitamin C. It is easily absorbed by the body and often found in tablet or powder form.
● Buffered Vitamin C: This form combines ascorbic acid with minerals like calcium, magnesium, or potassium to make it less acidic and gentler on the stomach.
● Ester-C: Ester-C is a patented form of vitamin C that contains calcium ascorbate and other metabolites. It is claimed to be less acidic and easier on the stomach.
● Liposomal Vitamin C: Liposomal vitamin C is encapsulated in tiny fat-like bubbles called liposomes. This form is believed to improve absorption and bioavailability of vitamin C.
● Vitamin C with Bioflavonoids: Bioflavonoids are natural compounds found in fruits and vegetables that work synergistically with vitamin C. They are often combined with vitamin C to enhance its effects.
● Time-Release Vitamin C: This type of supplement releases vitamin C slowly over an extended period, ensuring a steady supply of the nutrient in the body.
● Whole Food Vitamin C: These supplements are derived from natural food sources rich in vitamin C, such as acerola cherry or camu camu. They provide additional nutrients and phytochemicals alongside vitamin C.
