Benefits of Liquid Vitamin C
Vitamin C is essential for health, well-studied, and readily available as supplements. Yet, many people are deficient in this vitamin and may experience more frequent colds, oxidative stress, and other health impacts.
“Vitamin C is essential for health, well-studied, and readily available as supplements. Yet, many people are deficient in this vitamin and may experience more frequent colds, oxidative stress, and other health impacts.”
Optimizing your vitamin C levels is quite simple when you can access fresh produce and vitamin C supplements, but not all supplements are created equal. Your regular, over-the-counter vitamin C is poorly absorbed and can cause side effects. But don’t worry; you can mitigate the adverse effects of vitamin C by choosing a liposomal liquid. Keep reading to learn more!
“Your regular, over-the-counter vitamin C is poorly absorbed and can cause side effects. But don’t worry; you can mitigate the adverse effects of vitamin C by choosing a liposomal liquid.”
In this article, I will cover:
- Vitamin C basics, sources, deficiency, and needs
- Health benefits of vitamin C
- Vitamin C supplements
- Side effects of taking too much vitamin C
- Why liquid liposomal vitamin C is superior
Let’s get started!
What is Vitamin C? Sources, Deficiency, and Daily Needs
Vitamin C (ascorbic acid) is an essential water-soluble vitamin humans must consume regularly to meet daily needs. Many animals make vitamin C from glucose, but humans have lost this ability through evolution. Good sources of vitamin C include Brussels sprouts, kiwi, strawberries, bell peppers, orange juice, grapefruit, and other citrus fruits. (Source 1)
Even with vitamin C sources in the diet, vitamin C deficiency still affects Americans, particularly smokers, those with a lower socioeconomic status, and those with low daily intake of vitamin C-rich foods (produce). According to 2003-2006 NHANES data, over 40% of the U.S. population has insufficient vitamin C levels. (Source 2)
“According to 2003-2006 NHANES data, over 40% of the U.S. population has insufficient vitamin C levels.”
People with decreased levels of vitamin C may be asymptomatic but still carry an increased risk of poor immunity and inflammatory disease. Scurvy is an extreme vitamin C deficiency leading to bleeding gums, anemia, and bruising. If left untreated, it can be life-threatening. (Source 2)
Per the Recommended Dietary Allowance (RDA), adult men need 90 mg, and women need 75 mg of vitamin C daily. Scurvy occurs when intake is below 10 mg per day. (Source 1)
However, it’s important to note that the RDA doesn’t represent optimal intake; you may need 100-200 mg daily to sustain adequate blood levels, and more during times of increased need, like during an infection. (Source 3)
Benefits of Vitamin C
Vitamin C is essential, meaning we can’t live without it. It plays many critical roles in the body and supports overall health. Health benefits of vitamin C include:
Antioxidant – As a powerful antioxidant, vitamin C protects cells and tissues from free radicals and oxidative stress. Vitamin E and vitamin A are the other essential vitamins with antioxidant properties. Vitamin C helps regenerate vitamin E. (Source 1)
Vitamin C’s antioxidant actions make it critical for immune system health, including preventing and recovering from the common cold. In addition, vitamin C and other antioxidants protect eye health, making it an important nutrient in cataracts and age-related macular degeneration. (Source 3, 4, 5
- Collagen synthesis – Vitamin C is a cofactor in collagen production, the primary structural protein in connective tissue. This function makes vitamin C critical for skin health, wound healing, bones, joints, and more. (Source 1, 6)
- Carnitine and neuropeptide synthesis – Vitamin C is a cofactor in carnitine production. Carnitine helps turn fat into energy. In addition, it’s required to produce catecholamines, including dopamine, epinephrine, and norepinephrine. (Source 1)
- Absorption of iron – Vitamin C increases iron bioavailability from the diet, improving iron levels in blood cells. (Source 7)
- Endothelial function and cardiovascular health – Vitamin C supports healthy blood vessels and circulation and protects LDL cholesterol from oxidation. People with vitamin C deficiency have a higher risk of cardiovascular disease. Interestingly, vitamin C levels don’t seem to correlate with blood pressure. (Source 8)
- Genetic expression – Vitamin C is involved in de-methylation as a mechanism of genetic expression. Read more about this function in The Science of Vitamin C: Benefits Beyond the Common Cold.
Vitamin C Supplements
Because of the widespread and critical roles of vitamin C in the body, dietary supplements can help increase the optimal intake of vitamin C and promote health benefits. Vitamin C supplements are often a part of a functional medicine protocol for immune support, cancer treatment, heart disease, and more.
Vitamin C supplements are available as oral supplements, in a multivitamin, intravenous (IV) therapy, and topical preparations to target the skin.
Can You Take Too Much Vitamin C?Vitamin C Side Effects
Because vitamin C is water-soluble, it doesn’t build up in the system. On the flip side, you need to consume vitamin C regularly to maintain optimal levels.
One of the effects of vitamin C is that it can increase oxalates in the urine, which may be concerning for people with kidney stones. However, research does not prove that vitamin C supplements cause kidney stones. (Source 1)
Vitamin C tends to be well-tolerated at recommended dosages, and some protocols may call for high doses of vitamin C. The main side effect of a high amount of vitamin C is gastrointestinal upset and loose stools. These effects can be mitigated by dividing the dose throughout the day and choosing a liposomal liquid product.
Liquid Vitamin C
The best way to overcome the limitations of standard vitamin C supplements, improve absorption, and minimize side effects is with liposomal vitamin C. In a liposomal formula, a phospholipid liposome that mimics the cell membranes of your cells encapsulates vitamin C.
Your body recognizes the liposomal composition, improving the absorption, transport, and bioavailability of vitamin C to the cells that need it. It allows you to take higher doses and get more benefits from lower doses, so you can customize your dose for your unique goals.
Research suggests that liposomal vitamin C produces higher circulating vitamin C levels in the body compared to powdered, non-liposomal vitamin C. (Source 9)
Read How to Pick the Best Liposomal Vitamin C for more, and consult with your healthcare provider for personalized guidance.
Core Med Science Liquid Liposomal Vitamin C is a high-quality liquid formula providing 1000 mg of vitamin C per teaspoon in a phosphatidyl choline base. The liquid formula makes it easy to adjust your dose for optimal results.
Whether you are looking for immune support, improved collagen production, heart benefits, or to increase your antioxidants for overall wellness, Core Med Science has you covered!
- Linus Pauling Institute: Micronutrient Information Center. (2018). Vitamin C. Accessed 8/30/23. Available from: https://lpi.oregonstate.edu/mic/vitamins/vitamin-C
- Crook, J., Horgas, A., Yoon, S. J., Grundmann, O., & Johnson-Mallard, V. (2021). Insufficient Vitamin C Levels among Adults in the United States: Results from the NHANES Surveys, 2003-2006. Nutrients, 13(11), 3910. Full text: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8625707/
- Carr, A. C., & Maggini, S. (2017). Vitamin C and Immune Function. Nutrients, 9(11), 1211. Full text: https://www.mdpi.com/2072-6643/9/11/1211
- Lim, J. C., Caballero Arredondo, M., Braakhuis, A. J., & Donaldson, P. J. (2020). Vitamin C and the Lens: New Insights into Delaying the Onset of Cataract. Nutrients, 12(10), 3142. Full text: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7602486/
- Kushwah, N., Bora, K., Maurya, M., Pavlovich, M. C., & Chen, J. (2023). Oxidative Stress and Antioxidants in Age-Related Macular Degeneration. Antioxidants (Basel, Switzerland), 12(7), 1379. Full text: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10376043/
- DePhillipo, N. N., Aman, Z. S., Kennedy, M. I., Begley, J. P., Moatshe, G., & LaPrade, R. F. (2018). Efficacy of Vitamin C Supplementation on Collagen Synthesis and Oxidative Stress After Musculoskeletal Injuries: A Systematic Review. Orthopaedic journal of sports medicine, 6(10), 2325967118804544. Full text: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6204628/
- Abdullah, M., Jamil, R. T., & Attia, F. N. (2023). Vitamin C (Ascorbic Acid). In StatPearls. StatPearls Publishing. Full text: https://www.ncbi.nlm.nih.gov/books/NBK499877/
- Moser, M. A., & Chun, O. K. (2016). Vitamin C and Heart Health: A Review Based on Findings from Epidemiologic Studies. International journal of molecular sciences, 17(8), 1328. Full text: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5000725/
- Davis, J. L., Paris, H. L., Beals, J. W., Binns, S. E., Giordano, G. R., Scalzo, R. L., Schweder, M. M., Blair, E., & Bell, C. (2016). Liposomal-encapsulated Ascorbic Acid: Influence on Vitamin C Bioavailability and Capacity to Protect Against Ischemia-Reperfusion Injury. Nutrition and metabolic insights, 9, 25–30. Full text: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4915787/