Humans are one of the few animals who can’t make their own vitamin C and must get it through diet. Unfortunately, not everyone gets enough of it. The best sources are raw fruits and vegetables since heat and light damage vitamin C. Since so few people get 5+ servings of produce per day, it’s possible to fall short. Plus, some experts believe people can benefit from consuming more than the recommended daily intake of vitamin C which is:
Men: 90 milligrams per day
Women: 75 milligrams per day
Women need more during pregnancy and when breastfeeding. Also, smokers should consume more since smoking creates oxidative stress. Vitamin C is an antioxidant vitamin.
What is Vitamin C and Why Do You Need It?
Vitamin C, also called L-ascorbic acid, is a water-soluble vitamin, meaning it dissolves in water as opposed to fat. Since it isn’t fat-soluble, it cannot be stored in the body and build up to toxic levels. So, it’s hard to build up a toxic level of vitamin C because your kidneys eliminate the excess. Your body converts ascorbic acid into dehydroascorbic acid, which is then quickly metabolized by your kidneys and excreted in your urine.
The Benefits of Vitamin C
The best way to get vitamin C, is by consuming fruits and vegetables, including some raw ones. But if you can’t do that, your doctor might recommend a supplement. When you shop for a vitamin C supplement, you’ll discover that you can get a form of vitamin C called liposomal vitamin C. Does it offer added health benefits over a standard vitamin C supplement?
All forms of vitamin C, liposomal or not, have health benefits. You’ll discover more about what makes liposomal vitamin C unique soon. First, let’s look at the benefits of vitamin C as a whole.
- Vitamin C supports immune health. Although it’s not a cure for the common cold, as some people think, taking supplemental vitamin C may shorten its duration. In a study, volunteers were exposed to the common cold virus. One group received vitamin C while the other did not. The group that took vitamin C experienced a shorter amount of time before their symptoms went away (by about a day) and had fewer symptoms compared to those who did not take it.
- Vitamin C is beneficial for your skin. People who apply it topically experience improved skin texture and a reduction in fine lines. Studies show vitamin C has a brightening effect on the skin too. You need vitamin C to build healthy collagen, the protein that gives skin support and resistance to wrinkling.
- Vitamin C supports joint health. Ascorbic acid is important for building collagen, a protein that maintains and promotes the health of joints, muscles, and bones, as well as healthy skin. A study done with mice found that they had a lower risk of developing osteoarthritis when they received oral vitamin C supplements regularly.
- Vitamin C may be beneficial for heart health, although studies are conflicting. Due to its antioxidant and anti-inflammatory properties, it may prevent oxidation of LDL-cholesterol, a phenomenon that contributes to cardiovascular disease. Some research also shows vitamin C improves endothelial function, the way blood vessels behave. People who are deficient in vitamin C may be at higher risk of cardiovascular disease, based on some studies, although there’s no clear indication that taking higher doses, beyond what’s needed to prevent deficiency, lowers cardiovascular risk further.
- Ascorbic acid is an important antioxidant that helps the body fight off harmful free radicals. It also helps recycle another important antioxidant vitamin, vitamin E.
What is Liposomal Vitamin C?
Liposomal vitamin C is vitamin C surrounded by a membrane called a liposome. Liposomes are created by mixing a substance with phospholipids, which naturally occur in all living things, from sea urchin eggs to the membranes of red blood cells. When enclosed within these phospholipids, liposomal vitamin C can penetrate tissue quickly, without being broken down by cellular enzymes, and therefore reach tissues more quickly than other forms of Vitamin C.
Liposomes have a wide range of applications in the medical and beauty industry. Their small size allows them to penetrate quickly into cells and tissues. A study in Integrative Medicine: A Clinician’s Journal found that liposomal vitamin C, because of to its phospholipid coating, can enter the bloodstream more efficiently. Plus, cells have an easier time absorbing it, making it more bioavailable to the body. Without a liposome, only around 15% of the vitamin C you take in through supplements is available to your body.
Are There Drawbacks to Liposomal Vitamin C?
Although greater absorption and bioavailability is a bonus, there are some possible drawbacks to liposomal vitamin C. Because you absorb it more efficiently, your levels of vitamin C may rise faster and that could lead to a greater risk of side effects if you take high doses. Some people experience nausea, indigestion, or diarrhea when they take a large dose of vitamin C. Plus, some studies link taking mega doses of vitamin C with elevations in uric acid, a risk factor for gout. Never take more than 2,000 milligrams of vitamin C daily without medical guidance.
Liposomal vitamin C is more expensive, but the extra expense may be justified when you consider better bioavailability. Shop around and you may pick up a reputable brand on sale.
How Do You Take Liposomal Vitamin C
You can get vitamin C in capsule form, or you can mix it with water and drink it as a shot of liquid. Be sure to drink lots of water when you take it. It’s also better to take several small doses rather than one large one.
The Bottom Line
The biggest benefit of liposomal vitamin C is better bioavailability while a drawback is a higher cost. Keep these factors in mind when shopping for a vitamin C supplement. If you can though, get your vitamin C naturally from fruits and vegetables.
References:
“Vitamin C and Cardiovascular Disease: An Update.”.
“Vitamin C and Heart Health: A Review Based on Findings ….” pubmed.ncbi.nlm.nih.gov/27529239/.
“Evaluation and clinical comparison studies on liposomal ….” pubmed.ncbi.nlm.nih.gov/32901526/.
“New oral liposomal vitamin C formulation: properties and ….” pubmed.ncbi.nlm.nih.gov/31264495/.
“Liposomal Vitamin C | Clinical Studies | Valimenta Labs.”.
WebMD.com. “Can vitamin C prevent a cold?”
National Institutes of Health Office of Dietary Supplements “Vitamin C”
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How to Get More Vitamin C in Your Diet & Why You Should
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