Vitamin C is an important part of optimal immune function, and that should be plenty of reason for everyone to intentionally incorporate vitamin C into their daily routine. But vitamin C has many other functions in the body, making it essential immunity and overall health. We put together a few creative way to get enough Vitamin C.
Why We Need Vitamin C
Since vitamin C is a nutrient necessary for collagen production, it is an integral part of our skin, tendons, bones, gums, teeth, and blood vessels, and helps maintain normal blood fat and cholesterol levels.
Vitamin C is also essential for the growth and repair of tissue all over the body and is being studied in the prevention and treatment of some types of cancer. As an antioxidant, vitamin C fights free radicals in the body and may help prevent heart disease and promote healthy aging.
Vegetarians and runners may be especially interested to know that vitamin C helps the body to better absorb iron.
How Much Vitamin C Should We Take?
So how can we make sure that we're getting enough of this important vitamin? The first piece of good news is that vitamin C, also known as ascorbic acid, is water-soluble and therefore almost impossible to get too much of! Any excess amounts that your body doesn't need will get filtered out of your body in urine.
Only 500 mg of vitamin C will absorb into your body at any time, but it can be taken throughout the day to get the biggest health benefits. Vitamin C is available in many forms to suit your preferred dosage, frequency and lifestyle.
Way to Get Vitamin C
Fresh Produce
This the original source of vitamin C, and it's still the most delicious option today! Choose brightly-colored fruits and vegetables such as citrus, strawberries, kiwis, broccoli, cabbage, and tomatoes in your cooking, and try setting out a fruit bowl with mandarin oranges--they're low-calorie, hydrating, delicious and loaded with vitamin C, which makes them a great choice when feeling snackish.
If you love juicing, check out this yummy and refreshing recipe for vitamin C blaster juice!
Vitamin C Supplements
Vitamin C capsules are a good choice if you need a quick-and-easy method of supplementation--a pill, some water and done!--or if you already have a daily habit of taking vitamin capsules or medication. Check with your doctor to make sure that vitamin C wouldn't react with any medications, and try a few different shapes of capsule before writing them off as a no-go.
Liopsomal Vitamin C
Liposomal vitamin C is more bioavailable than other vitamin C supplements, which means that you can beat the 500 mg absorption limit in one does by using liposomal vitamin C. This works because other supplements rely on vitamin C molecules entering intestinal cells on their own, and only so many molecules can enter at a time, but liposomal vitamin C includes a phospholipid vehicle that allows vitamin C to cut the line and enter your body in greater amounts. Liposomal vitamin C is available in liquid and capsule forms.
Vitamin C Crystals
Vitamin C crystals are great in smoothies or mixed into water. Add vitamin C to your regular hydration routine and enjoy vitamin C's electrolyte function on top of its other benefits. Smoothies are also my favorite way to sneak nutrition into my kids!
Vitamin Sprays
Vitamin sprays are the single most under-utilized form of supplement. I can consistently find sprays even when capsules, crystals and gummies are completely sold out, and a good thing too--other than smoothies, it's the only way I can get my kids to take their vitamins! It's tasty, and quicker than capsules without the need to swallow a pill.
Gummy Vitamins
A spoonful of sugar definitely helps the medicine go down, and these gummies fit the bill! Vitamin C gummies usually have a fresh citrus taste, and C features in most multivitamins. But don't use a multi for throughout-the-day dosage, because you can get too much of some of the other vitamins.
I hope this article has helped you choose which method of vitamin C supplementation might be best for you and yours! Mix and match and find what works for your daily routine.
