Vitamin C appears to be the nation’s favorite dietary vitamin, and with good reason.
Previous claims that it could prevent the common cold by boosting the immune system have been debunked (although it may reduce the duration of the illness by a day or two). However, new research indicates that its antioxidant effects have the potential to reduce the risk of stroke, improve muscle mass in older individuals, and even help fight skin cancer.
And some scientists now believe that the UK’s recommended daily consumption of 40mg of the vitamin, which occurs naturally in fruits and vegetables, should be at least doubled to offer the health benefits of the vitamin.
Vitamin C has been used as a supplement since 1934 when it became the first vitamin to be mass-produced in tablet form. The agreement is that vitamin C is best obtained from a healthy diet.
Vitamin C deficiency is uncommon, but research indicates that 40 percent of people do not consume 80 to 90 milligrams per day — the amount that has been shown to combat cell damage caused by free radicals and support the immune system as we age, according to independent supplement industry consultant Aidan Goggins.
We requested an evaluation of the most recent vitamin C supplements and products available on the market. Then, we ranked them…
Patch
PatchMD Vitamin C Plus Topical Patch, £18.50 for 30 patches from patchworksuk.com £18.50.
The manufacturer asserts, “This slow-release vitamin C topical patch results in more vitamin entering the bloodstream.”
Each patch contains 90 milligrams of vitamin C and 10 milligrams of zinc, which “may shorten the length of infections and help the body produce collagen, thereby boosting skin, nails, and hair.” Daily use for eight hours
We know that vitamin C and zinc are beneficial for the immune system, but there is limited evidence that any vitamins can be absorbed much beyond the epidermis — the top layer of skin — let alone directly into the bloodstream via a skin patch, in sufficient concentrations to make a health difference, according to Dr. Lindsy Kass, a sports scientist and functional nutrition expert from Hertfordshire University.
You would be better off taking a tablet or drinking a beverage. At 61 pence each day, the patch is pricey.
Pills
iherb.com sells Doctor’s Best PureWay-C 500mg for £10.22 for 60 tablets.
According to the manufacturer, this supplement contains fatty acids and bioflavonoids for “better absorption compared to other forms of vitamin C.” Take one tablet twice daily.
Aidan Goggins, an expert, states, “This pill has been adjusted to enhance absorption through the regular vitamin C transporters in the intestine.”
‘Fatty acids bond to vitamin C to increase absorption, while bioflavonoids, which are natural antioxidants, protect vitamin C molecules from becoming damaged.
This is advantageous since vitamin C is exposed to oxygen, acids, and food in the small intestine, all of which can damage it. Bioflavonoids serve as guardians, escorting vitamin C through the digestive tract so that the maximum quantity is absorbed.
I’m quite impressed by this innovative approach to maximizing vitamin C delivery. It is a reasonable dose at a reasonable cost.’
Fizzy drink
According to the manufacturer, this beverage is sugar-free, low-calorie, and fortified with 160mg of vitamin C in each bottle.
Although sugar-free, this beverage is loaded with sweets and preservatives, so it is not the healthiest option, according to Dr. Kass.
Additionally, it appears to contain no actual orange juice, only flavorings. You would be better off brewing your beverage consisting of fifty percent fresh orange juice and fifty percent sparkling water; a 500-milliliter serving would provide around 125 milligrams of vitamin C with no added sugars and 75 calories.
Most individuals who consume fruits and vegetables do not require a fortified beverage. Those who are deficient in vitamin C should eat a medium-sized orange (70 mg of vitamin C) or a kiwi (65 mg).
Spray
This cherry and pomegranate-flavored daily oral spray contain 120mg of vitamin C every spray, according to the manufacturer. According to the manufacturer, it delivers the nutrients “straight into the bloodstream via the buccal membrane of the inner cheek, skipping the digestive tract.”
Expert verdict: Some vitamin C is degraded by oxygen, food, and stomach acids before it reaches the gut, according to Dr. Kass.
This difficulty is circumvented by using a spray, which is absorbed through tissue in the cheek and then straight into the bloodstream, as opposed to ingesting a pill.
This product may be especially effective for individuals with malabsorption concerns, such as bowel disorders, and those who cannot swallow pills. However, it contains the sweetener xylitol, which might cause stomach cramps; however, absorption through the cheeks should prevent this.’
Gummies
According to the manufacturer, the blackcurrant-flavored gummy provides 80mg of vitamin C “to maintain a healthy immune system.” Adults and children older than 12 years old. Take one daily.
With glucose syrup as the first component, you know this will be a high-sugar product that will add needless calories to your diet, according to Dr. Kass.
They are palatable and include 80 milligrams of vitamin C. (200 percent of your recommended daily amount). For the same effect, you would be better off taking an inexpensive medication or eating a bunch of strawberries.’
Powder
The manufacturer asserts that this is “the cheapest way to purchase vitamin C.” Daily additions of 14 tsp (1,000 mg) to 12 tsp (2,000 mg) are suggested.
Aidan Goggins, an expert, states, “While our demand for vitamin C increases when there is persistent stress on the body’s cells — for example, smoking depletes levels by approximately 50 percent – the quantity indicated here is too high.”
The majority of individuals do not require 1,000 mg or 2,000 mg of vitamin C per day and cannot absorb such quantities.
People with chronic inflammatory disorders, such as rheumatoid arthritis and Crohn’s, are the only ones who might benefit from these large dosages. There is some evidence that these circumstances promote an increased turnover of vitamin C in the body, which may result in a shortfall.’
Bubble-wrapped
According to the manufacturer, this liquid has a high amount (1,450mg) of vitamin C encapsulated in liposomes – a protective fat bubble — “to shield it from the digestive tract.” 1 to 2 teaspoons (1,450 to 2,900 mg) daily.
Aidan Goggins, an expert, explains, “The goal is to circumvent the body’s usual vitamin C absorption pathway in the gut, which is capped at 200 to 400mg, by employing liposomes to allow additional vitamin C directly into the blood.”
While this strategy will provide the body with more vitamin C, it disregards the reality that the body does not require additional vitamin C for daily functioning.
‘Additionally, research has shown that high vitamin C doses can negate the advantages of exercise and increase oxalic acid levels in the body, creating kidney stones. This item is a major no-no in my book.
Tea
The orange and blueberry-flavored teabag contains echinacea, green tea, and ginseng, and each 200ml cup contains 80mg of vitamin C. “Enjoy at least one a day,” the manufacturer advises.
Aidan Goggins, an expert, opined, “This is an odd technique to obtain additional vitamin C, given that we know it is easily degraded by heat and oxygen.”
I’m curious to see how much vitamin C remains after boiling for three minutes.” In 2009, Zhejiang University in China found that boiling broccoli for five minutes lowered its vitamin C concentration by approximately one-third.
It is quite likely that you will not receive the whole 80mg per cup. Drink it if you enjoy the flavor, but I wouldn’t rely on it to cover all of your vitamin C requirements.
Serum
The manufacturer claims that the serum’s 10% concentration of vitamin C “prevents and helps improve the look of wrinkles and fine lines.” Utilize in the morning
Expert opinion: “Skin products containing antioxidants such as vitamin C can protect against free radical damage caused by exposure to UVA and UVB rays, which have been linked to skin cancer and premature aging,” says Dr. Justine Hextall, a consultant dermatologist at the Tarrant Street Clinic in Arundel, West Sussex.
‘Vitamin C also plays a crucial part in the creation of collagen, which keeps skin tight, elastic, and wrinkle-free; therefore, it is a component that should be incorporated into your skincare regimen. However, larger doses may cause skin irritation.
