Since the weather is changing, you should include vitamin C in your diet. However, choosing its right form is a difficult task. There are different forms of vitamin C. One type may be suitable for one person, but not for another. It depends upon your condition and needs. Before starting any supplement, you must consult with a healthcare provider.
Your body can not produce vitamin C on its own. Therefore, you need to take it from external sources. You can get enough vitamin C from natural sources including fruits like oranges, kiwis, strawberries, and vegetables like lemons, spinach, broccoli, kale, and bell peppers.
Benefits of vitamin C
Vitamin C is very beneficial for your body. It has the following effects on your body.
- Protects you from infections
- Reduces inflammation
- Keeps blood pressure under control
- Boosts your immunity
- Imparts glow to your skin
- Lowers the risk of cancers
- Lowers the exacerbation of gout
- Lowers elevated levels of serum uric acid
- Slows down aging
- Lowers the risk of heart attacks
- Keeps your bones, teeth, and cartilages strong
Types of vitamin C
Vitamin C is available in pure form or inbound to minerals in the form of ascorbate.
Ascorbic acid (also known as L-ascorbate or L-ascorbic) is the purest form of vitamin C. It is readily absorbed in the bloodstream. Therefore, if you have a vitamin C deficiency, this form will be best for you. However, if you have a problem with gastric acid reflux disease, this may not be the right choice as it may cause gastric acid regurgitation.
Ascorbic acid can be too acidic. Therefore, it gets hard for people to tolerate it who have a complaint of gastric acid reflux disease. It causes less acidity as compared to ascorbic acid. However, if you are a patient with hypertension or chronic kidney disease, you need to keep an eye on the serum sodium levels. It is because sodium ascorbate is conjugated with sodium salt. Due to which it can raise serum sodium levels, eventually causing hypertension and other adverse effects.
Instead of sodium, this form of vitamin C is conjugated with calcium. It is better for people who are unable to tolerate ascorbic acid due to its acidity and sodium ascorbate due to the presence of sodium ions. Calcium ascorbate is light on the stomach and is tolerated well.
You can also find other forms of vitamin C that are conjugated with other minerals like zinc, magnesium, molybdenum, manganese, and chromium. Your healthcare provider may prescribe it to you if they think any of them is required, depending on your health status.
Taking too much vitamin C
You must consume every nutrient in an adequate quantity. Consuming the right amount of vitamin C has amazing benefits for your body. But if you take too much of it, it may result in adverse effects like gastrointestinal cramps, nausea, vomiting, and diarrhea. Also, consuming too much vitamin C can result in too much absorption of iron, which can, in turn, cause hemochromatosis, a condition in which iron deposits around the organs. It is a medical emergency.
Your healthcare provider will prescribe the best one for you, according to your health status. However, the most commonly used form of vitamin C is ascorbic acid, and it is easily available over the counter. Make sure you get enough of it through diet. If you are unable to meet the daily required demands of vitamin C through diet, compensate for it through a supplement. Before starting any supplement, consult your health care provider first.