Yet, 42% of the U.S. adult population1 is living with vitamin C insufficiency, almost half are failing to get enough vitamin C from their food each day, and even with supplementation, 33% of American adults2 are still falling short of their needs. When looking at the research, at least 200 milligrams per day seems to be the amount to keep your plasma (i.e., blood levels) saturated with vitamin C5, optimize the amount of C in your cells and tissues, because low vitamin C levels—suboptimal statuses like insufficiency and deficiency—can have negative health implications.* Indeed, a study pooling multiple cohorts6 published in the American Journal of Clinical Nutrition found that individuals with the highest daily vitamin C—a median intake of 756 milligrams—had a 24% lower likelihood of having heart-related complaints6 than people taking the lowest amount, which was a median intake of 81 milligrams per day.* In other words, higher levels of vitamin C net cardioprotective benefits.* And as mbg’s VP of scientific affairs Ashley Jordan Ferira, Ph.D., RDN, explains, “Vitamin C is 100% essential for immune function, but don’t underestimate this micronutrient. For example, its positive cardiovascular impact is incredibly compelling.”* Ferira goes on to say that vitamin C’s heart support is “partially because of this micronutrient’s pivotal role in whole-body antioxidant balance but also due to its requirement for collagen synthesis. Yes, even your blood vessels and heart need the collagen protein for their structure and optimal function.”* But we’re getting ahead of ourselves. Here’s a quick breakdown (and not an exhaustive list, mind you!) of what vitamin C does for you:* Depending on the dose, the bioavailability (aka absorption rate) of vitamin C supplements can differ, which means some forms are able to enter your gut and circulation more easily, then get to work, traveling to cells around the body to scavenge free radicals (and all the other essential functions we mentioned earlier.)* “Free radicals can cause wear and tear to all parts of the body, including the brain and mind,” says dietitian Joanna Foley, R.D., CLT. But the right type of vitamin C can combat oxidative compounds head-on.* While ascorbic acid and mineral ascorbates certainly have their merits and definite efficacy in lower doses (e.g., in a multivitamin or multi-ingredient complex), research shows that at more potent doses (e.g., 1,000 milligrams), a scientifically advanced vitamin C complex that includes lipid and citrus bioflavonoid components—specifically, a vitamin C compound called PureWay-C™—has superior absorption and free-radical-scavenging abilities15 and can raise vitamin C blood levels and support anti-inflammatory actions16 more efficiently than other forms of vitamin C like ascorbic acid, calcium ascorbate, and calcium ascorbate-calcium threonate-dehydroascorbate (Ester-C).† PureWay-C™ is water-soluble, like all vitamin C, but combines with fatty acids derived from rice bran and citrus bioflavonoids from bitter orange to improve vitamin C’s absorption, retention, and actions in the body. The fatty acids help chauffeur the vitamin C, elevating its bioavailability and cellular kinetics (i.e., absorption and retention).* Meanwhile, the citrus bioflavonoids stabilize the vitamin C, helping shield it from oxidative stress.* The bottom line? At higher doses of C, your body preferentially absorbs and utilizes this novel trio of vitamin C, lipids, and bioflavonoids to get your vitamin C status up and available for its many roles in the body.† Not only does vitamin C have a high safety profile, but higher doses may also yield incrementally beneficial health benefits. For example, in a study published in Free Radical Biology & Medicine17, researchers wanted to see if vitamin C could reduce C-reactive protein (CRP), a marker of the inflammatory response. High levels of CRP can indicate there may be some underlying health concerns increasing inflammatory actions that you may be unaware of. For this study, a group of healthy nonsmokers was divided into groups. One group received 1,000 milligrams of vitamin C per day and the other received a placebo. After two months, participants in the vitamin C group experienced a 16.7 to 25.3% decrease in CRP levels compared to their baseline at the start of the study. Fascinatingly, the unique vitamin C/lipid/citrus bioflavonoid trio discussed earlier (PureWay-C™) has also been shown to reduce CRP levels at 1,000 milligrams (i.e., 1 gram) and better than other forms of vitamin C.† Of course, it’s always best to discuss dosage recommendations with your personal health care provider, as they know your medical history and will be able to identify any contraindications. For example, because vitamin C aids in iron absorption, people with very specific pre-existing health concerns that affect iron absorption may be at risk for iron overload if they take too much vitamin C. That being said, a 1,000-milligram daily dose of vitamin C falls well within the safe range for most people. The optimal intake appears to be at least 200 milligrams per day and the upper limit (i.e., the clinically studied dosage that the majority of people can safely take), is 2,000 milligrams daily18. Vitamin C is a water-soluble vitamin, so there’s a very minor risk of toxicity or serious health concerns, although some people report mild digestive complaints when taking too much vitamin C in forms that aren’t optimized and designed for high potencies. Unlike fat-soluble vitamins, which get stored in your fat tissues, excess water-soluble vitamins19 get flushed out of the body. So, if you were to take more vitamin C than you need, it would simply be excreted through your urine via your kidneys. While this is great news as far as safety and risk for toxicity are concerned, it adds another layer of importance as to why you need to make sure you’re getting enough vitamin C on a daily basis. Since vitamin C is a water-soluble vitamin, and therefore not stored in the body, you have to replenish your cells and tissues regularly. Sometimes that means taking a higher dose to reap the full array of this nutrient’s benefits. And as Ferira expounds, “Nobody is suggesting vitamin C is only found in foods or supplements—you can utilize both. There’s synergy there. And after all, those foods aren’t only vitamin C sources but a complex array of macro-, micro-, and phytonutrients, so eat up!” The best food sources of vitamin C include: In addition to paying attention to your dose, you also want to make sure you’re choosing a high-quality vitamin C supplement that has an excellent rate of absorption—like mindbodygreen’s vitamin C potency+—otherwise, you won’t get the benefits you’re after.* She has written twelve books and has had more than 2,000 articles published across various websites. Lindsay currently works full time as a freelance health writer. She truly believes that you can transform your life through food, proper mindset and shared experiences. That’s why it’s her goal to educate others, while also being open and vulnerable to create real connections with her clients and readers.
