How to Choose the Best Type of Vitamin C - Modern Alternative Mama
AD

How to Choose the Best Type of Vitamin C

admin October 19, 2015

I probably spend far too much time reading about different vitamins and minerals.

After all, they’re what makes us tick — quite literally.  Vitamins and minerals are required for our bodies to perform all essential functions, like our hearts beating and our muscles moving.

Vitamin C is one that’s on many peoples’ radar, because it’s purported to help with detox (it’s a powerful antioxidant) and to help fight the common cold.  The typical vitamin C supplements at stores, though, use synthetic ascorbic acid — derived from fermented GMO corn.  (Take a whole bunch and watch what happens — your pee will be neon yellow and it might give you diarrhea.)

That begs the all-important question: what is the best type of vitamin C, and how do you get it?

Common Forms of Vitamin C

The most common form of vitamin C is ascorbic acid.  That is the proper chemical form of vitamin C — the actual stripped-down, isolated molecule.  Most vitamin C supplements are in this form, and are synthetic.

There is also sodium ascorbate.  This essentially sodium bonded with ascorbic acid.  Vitamin C is actually used by the body by special sodium-dependent transporters, so the general theory is that pairing it with sodium increases absorption.  This, too, is usually synthetic.

There is also calcium ascorbate, also known as ester-C.  Some say this is better absorbed than ascorbic acid, and gentler on the stomach.

And, less commonly, there is liposomal vitamin C.  This is essentially mixing a form of lecithin with vitamin C, which makes it fat-soluble and is supposed to increase absorption.  (Usually it is soy lecithin bonded with ascorbic acid, synthetic.  Sometimes it is sunflower lecithin.)  Many people claim that this is the best therapeutic type.

The other types of vitamin C are mostly food-based.  They’re ascorbic acid, too, but they come with a number of naturally-occurring other vitamins, minerals, and flavonoids.  Many believe that vitamin C is better absorbed when it is taken with these naturally-occurring co-factors.  But, some studies say there isn’t a difference.

Choosing a Vitamin C Supplement

It definitely is true, however, that most synthetic supplements come with all kinds of artificial flavors, colors, and fillers — and these are not beneficial to health, and may be detrimental.

One popular type of “acerola chewable C tablets” contains:

Sucrose, Sorbitol, Fructose, Ascorbic Acid, Vegetable Cellulose, Sodium Ascorbate, Natural Flavors, Vegetable Stearic Acid, Citric Acid, Citrus Bioflavonoid Complex, Carrageenan, Raspberry Puree, Silica, Buckwheat, Vegetable Magnesium Stearate, Stevia Extract, Acerola, Rutin, Rose Hips, Hesperidin Complex, Black Currant Powder, Green Pepper Powder.

Several of those ingredients are not healthy — sucrose (sugar, likely from GMO sugar beets), sorbitol (artificial sweetener), stearic acid, carrageenan, and others.  There’s good, here, too; lots of plant extracts and bioflavonoids.

When choosing a health vitamin C supplement, it’s important to look for one that doesn’t contain these flavors and fillers and to find one that does contain bioflavonoids.

Most of these types of vitamin C will be based on food, including camu camu, acerola, rose hips, and other berries.  (The first three that I named are the highest in vitamin C.)

Ingredients to look for:

Ingredients to avoid:

  • Sucrose
  • Sucralose (Splenda)
  • Stearic acid
  • Artificial flavors
  • Artificial colors
  • Carrageenan
  • Vegetable Magnesium Stearate

Most supplements that claim to be clean/natural (allergen-free), are not really that natural.  This is true of most products, which is why I often don’t buy things that are pre-made…including supplements.  But, of course, sometimes it’s just easier.

There are a few brands that are truly free of all of the junk.

Pure Camu-Camu Powder

This is super expensive…like to the tune of $80/lb.  But since you only need about 1/4 tsp. per day (which is around 200 mg, or more than 3x the RDA), it will last a long time.  This pouch offers almost 70 servings for $17, which is in line with what you’d pay for other supplements.  (That’s $0.24/dose.)

Pure Acerola Berry Powder

This is also quite expensive.  This is the cheapest I’ve found it, pure freeze-dried acerola berry powder, 1 lb. for about $32 (I’ve seen it over $60/lb.).  A 1.5 tsp. dose contains around 200 mg, and there are 280 servings for $32.  (That’s $0.11/dose.)

Pure Radiance C

This is by The Synergy Company, and it’s a combination of different fruits and vegetables.  1/4 tsp. contains 120 mg.  The 8-oz. bottle has 180 servings, for $25.  (That’s about $0.14/dose.)  The advantage of this is it’s a blend of fruits, meaning there is a greater variety of synergistic nutrients.  It’s also available as 90 tablets for $20.  (That’s $0.22/dose.)  Buy it here.

Nutrigold Vitamin C Gold

This is another blend of fruits and vegetables, found in a capsule.  The only “extra” ingredient is rice powder, meaning it’s not okay for those who are grain-free.  The bottle contains 90 capsules (serving size is 1 capsule, at 240 mg) for $29.  (That’s $0.32/dose.)  Buy it here.

Dr. Mercola Liposomal Vitamin C

This form of vitamin C isn’t based on plants, but since some say liposomal is better, I’m including it.  It uses sunflower lecithin and mostly natural ingredients.  1 capsule contains 500 mg, and there are 180 in the bottle, for $40.  (That’s $0.22/dose.)  Buy it here.

These are going to be your best options.  Don’t be fooled by much cheaper alternatives that say they are ” acerola berry powder.”  The majority of them — all the ones I checked — are part acerola berry, and mostly maltodextrin, derived from corn.  It’s a cheap filler, and that accounts for the price difference.

Earthley‘s Immune-Aid Vitamin C Powder

This supplement is a combination of camu camu and acerola berry powders, which are the two highest vitamin C sources available.  It also includes orange peel, another good vitamin C source, and natural stevia (for taste).

A single teaspoon contains approximately 375 mg of vitamin C. A 4 oz. bottle costs just $19.99.

This powder has no additives, fillers, colors, or flavors.  It’s pure, 100% food. Buy it here.

vitamin-c.png”>how to choose the best type of vitamin c

Vitamin C Dosing

Once you’ve chosen your vitamin C supplement, how much should you be taking?

This study says that doses greater than 200 mg at a time are not absorbed, so it’s much better to take smaller doses throughout the day.

One study suggests that the optimum daily dose is between 250 mg and 4000 mg a day.  (The RDA, as they clearly note, is the minimum amount required to prevent scurvy, but not the actual necessary amount for optimal health.  That is true of all nutrients and their RDAs.)  This much more recent study suggests that 200 mg per day is optimum.

Another study suggests that higher-dose vitamin C (1250 mg) for a relatively short term (8 weeks, in this study) was beneficial, especially to those with more physical stress, like smoking.

Most agree that anywhere from 200 – 1000 mg a day is optimal, depending on your needs.  Children should start on the lower end (or even possibly lower than that; around 100 mg/day), and adults can take extra, especially those with chronic illness.

Be aware that although the body excretes the vitamin C it doesn’t need (common when you take large doses at once), long-term high amounts can cause imbalances in nutrients.  Vitamin C antagonizes (that is, prevents the absorption of) copper, calcium, manganese.

Those with type II diabetes, estrogen-dominance issues, anemia, may especially benefit from higher doses of vitamin C.  (Those with kidney disease, liver conditions, low estrogen, pink eye should choose lower doses.)

I would personally start with children at 100 mg/day, and adults between 250 and 500 mg/day (spread over 2 – 3 doses).  And, I would most likely choose The Synergy Company Pure Radiance C.  I haven’t tried it yet, but I have friends who have and they like it.

Do you take vitamin C?  Why or why not?

Confused about vaccines?

Get our FREE no-nonsense vaccine guide. Answer your questions with rational, fact-based information instead of fear.

This is the writings of:

admin
AD

18 Comments

  1. I take 1000 mg per day. It is the ONLY thing that helps my chronic asthma. If my asthma does act up, I increase my daily dosage to 1500 – 2000 mg for a few days. I thank God I discovered this asthma/allergy treatment

    Reply

  2. Hi.
    I enjoyed reading your article and am very interested in the best form of vitamin C for absorption in the body. My child(5) is severely anemic and I totally dislike “fake” pills (as in MD’s Rx). So, even if I give my child iron, she needs good vitamin C for her to absorb the iron.

    I’ve been giving her “Dynamic Health Laboratories Inc Vitamin C 1000 8 Oz” but wonder if is a good choice or not.
    Please provide your input if you can/know

    Thanks

    Reply

  3. Hi Adriana,

    I’m not familiar with that particular brand. I tend to use acerola berry powder, camu camu powder, or rosehips, which are all natural sources of vitamin C. Hope that helps!

    Reply

  4. Thanks for sharing, Sydney!

    Reply

  5. Excellent, well researched article. The acerola berry powder I typically buy just went from $60 per lb to $100 per pound! I wasn’t aware of the freeze dried option, but I am definitely switching to that brand. I can’t believe you have 5 kids! You look 13 in your pics – and that’s a good thing. Lol

    Reply

  6. I concur with Puckles, well researched article. I’ll follow your guidance on Vitamin C supplementation and the natural sources to target.

    Reply

  7. Hi Kate,
    Great summary about Vitamin C. I use camu camu and liposomal Vitamin C for me; and 1/4 tsp. in juice for my 2 kids.

    Reply

  8. […] you decide to try the oral supplement route, there are a lot of different types of Vitamin C supplements. A lot of them are food related, helping you load up on […]

    Reply

  9. Is it possible that some brands of lipisomal c have ingredients from China? Can you state which ones definitely don’t? Thanks,
    [email protected]

    Reply

  10. Wonderful article and great information. Just what I was seeking. Thank you for posting and especially regarding asthma. Three of our children, now grown, have difficulty at times. I started taking copious amounts of vitamin c myself to chase away cold symptoms last year and found it worked only by taking loads. Then my husband, being a physician said he’d read of a doctor’s study saying 4,000 mg recommended to help immune system. But 5,000 Ok I’d really battling. I don’t take that much because less does the trick. People don’t believe me when I tell them about all the great benefits of increasing vit. C to ward if illness. Thank you again for the affirmation.

    Reply

  11. For severely anemic child, check out Morley Robbins, Root Cause Protocol. Very interesting spin on Magnesium, Copper and Iron. Says anemia is mis-diagnosis. Best wishes to you.

    Reply

  12. I purchased the Pure Radiance Vit C and a Dr that has done research on it says it is processed at a high heat which distroys the whole vit. C molecule. It failed the test so I threw it away.

    Reply

  13. Is buffered vitamin C gentler for those with acid reflux and for those who take large amounts of C? What is buffered vitamin C? Are any of the types you suggested buffered?

    Reply

  14. […] be avoided by taking it in lower does throughout the day rather than a megadose all at once. See this article on preferred forms of vitamin […]

    Reply

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Hi, I’m Kate.  I love medical freedom, sharing natural remedies, developing real food recipes, and gentle parenting. My goal is to teach you how to live your life free from Big Pharma, Big Food, and Big Government by learning about herbs, cooking, and sustainable practices.

I’m the author of Natural Remedies for Kids and the owner and lead herbalist at EarthleyI hope you’ll join me on the journey to a free and healthy life!

Meet My Family
Top
Love our content? Sigh for our weekly newsletter and get our FREE Vaccine Guide!