A strong immune system is a first-line defence that protects you from infection and diseases. It is also vital to promote healing if you are sick or injured. Vitamins A, C, D, and E are the largest essential micronutrient inadequacies in the US population.
A healthy lifestyle plays a major role in building a strong immune system. You can boost your immunity by eating nutritious food, exercising regularly, sleeping for 6-8 hours, and avoiding stress. Experts suggest fueling up on vitamins like vitamin C for immune support. There are other vitamins on the list too. This article will focus on the role of vitamin C as an immune booster, different types of vitamin C supplements like vitamin C powder, liposomal vitamin C, etc and much more.
About Vitamin C
Our body cannot synthesise vitamin C but needs it daily (90 mg for men and 75 mg for women) for a strong immune system. Did you know, that we need vitamin C for skin (for skin radiance), healthy bones, iron absorption, etc?
Sources of Vitamin C
Food sources: Citrus fruits, strawberries, green vegetables, apples, and tomatoes.
Vitamin C supplements: There are many different types of vitamin C supplements available like Vitamin C powder, low-dose and high-dose Vitamin C supplements, etc.
Vitamin C and Immunity
Vitamin C is an antioxidant that protects us from oxidative challenges. It is well-researched and documented for its role in immune modulation.
It stimulates the migration of neutrophils to the infection site and facilitates phagocytosis and microbial killing. It also protects tissue from excessive damage. In this way, vitamin C promotes an adequate response against pathogens. One should focus on adequate intake of this vitamin.
Vitamin C prevents and treats respiratory and systemic infections due to its ability to enhance the functioning of immune cells. High-dose vitamin C supplements may be required for managing infections compensating for increased metabolic demands.
Vitamin C Deficiency
Research studies mention that vitamin C deficiency is highly common in the Western population. What is the reason behind this? Insufficient dietary intake is the primary reason but there are other reasons too. Increased demand for vitamin C due to pollution, history of smoking, diabetes, etc.
It is very important to ensure sufficient intake of vitamin C through diet or supplements. The elderly or people at high risk of vitamin C deficiency may consult a healthcare provider to know more about the best vitamin C for immune support (in supplement form). This step makes sure this population get enough vitamin C to fight against infections.
Vitamin C Supplements for Immunity
Many people take vitamin C supplements to boost their immune system. Those with pneumonia or illness have lower levels of these vitamins. In such conditions, vitamin C shortens the recovery time.
Vitamin C encourage WBC production (lymphocytes and phagocytes), helps these cells function well, strengthens the skin barrier and promotes healing.
Forms of Vitamin C in Supplements
Vitamin C supplements contain vitamin C in different forms. Some of them are:
- Ascorbic acid
- Sodium ascorbate
- Calcium ascorbate
- Ascorbic acid with bioflavonoids like Vital Nutrients Vitamin C with Bioflavonoids, Thorne Vitamin C with Flavonoids -
- Combination products like Pure Encapsulations Ester-C & flavonoids, Integrative Therapeutics Vit C w/ Quercetin & Bioflavonoids
- Ascorbyl Palmitate
Different types of vitamin C supplements
This section provides information on different types of vitamin C supplements.
- Liposomal vitamin C: In this form of supplement, vitamin C is encased within liposomes due to which it is well absorbed by the body and is highly bioavailable. Dr Mercola Liposomal Vitamin C, QuickSilver Scientific Vitamin C Liposomal, Seeking Health Optimal Liposomal Vitamin C, etc are some of the liposomal vitamin C supplements.
- Liquid vitamin C supplements: Those who do not want pills may choose liquid supplements. Global Healing Plant-Based Vitamin C, Pure Encapsulations Liposomal Vitamin C Liquid are some of the supplements of provide liquid vitamin C.
- Plant-based vitamin C supplements: Global Healing Plant-based vitamin C is a natural supplement that provides vitamin C sourced from amla extract and black currant. This supplement is for those who are looking for a supplement that can support immune health and overall wellness.
- Buffered vitamin C supplements: Supplements like Integrative Therapeutics Buffered Vitamin C 1000 mg, Pure Encapsulations Buffered Ascorbic Acid, and Allergy Research Group Buffered Vitamin C provide a specialized form of vitamin C which is gentle on the stomach.
- Vitamin C powder: Supplements like Innate Response C Complete Powder, Pharmax Vitamin C Powder, and Allergy Research Group Buffered Vitamin C Powder can be mixed with water or beverages of your choice. Some people may find powder supplements more palatable.
- Vitamin C gummies: These are available in different flavors and provide immune, anti-oxidant and vascular support. Nordic Naturals Vitamin C Gummies 250mg, Pure Encapsulations Vitamin C Gummy, etc are some of the options in this category.
- Pure vitamin C: Allergy Research Group Pure Vitamin C 1000 mg contains ascorbic acid in an unbuffered form.
- Vitamin C supplements for kids: Some supplements like Dr. Mercola Liposomal Vitamin C for Kids are for children.
You can consult your healthcare provider to know more about the best vitamin C supplements depending on your preferences. Whether you are an adult or elderly there are the best supplements available.
Vitamin C Dosage in Supplements
The recommended dietary allowance (RDA) for vitamin C depends on the following factors:
- Men and women need 90 milligrams and 75 milligrams of vitamin C daily.
- The demand increases in pregnant and breastfeeding women.
- Smokers need 35 milligrams more of vitamin C daily compared to non-smokers.
You can find many low-dose and high-dose vitamin C supplements. While choosing vitamin C supplements, make sure they contain vitamin C dosage closer to the RDA.
Tips to Choose the Best Vitamin C for Immune Support
- Chose a high-quality GMP-certified supplement
- There are supplements available that contain vitamin C extracted from real food sources.
- Read the label and check the dosage.
- Know the different types of vitamin C supplements so that you choose the best depending on the convenience.
- Those who do not like pills may choose gummies or chewable vitamin C.
- Consult with our expert to help you choose the best vitamin C supplement for immune support.
Conclusion
Vitamin C is vital for healthy immunity. There are many other benefits of vitamin C too. Tiredness, weakness, bone and muscle pain, bleeding gums, delayed wound healing, etc are the symptoms of vitamin C deficiency. If you experience these symptoms, you should consult your healthcare provider for an opinion.
Have you ever used a vitamin C supplement? How did it benefit you and how was your experience?
Drop us a comment.
FAQs
1. How much Vitamin C do I need for a strong immune system?
The dosage of vitamin C for immune support depends on age, sex, smoking history, etc.
2. Can Vitamin C prevent colds?
It helps in reducing the duration of cold. Since vitamin C is important for immunity, it may reduce the severity of colds and help in fast recovery.
3. What are the best Vitamin C supplements?
There are many best vitamin C supplements available in different forms mentioned above. You may consult an expert to get the best recommendation depending on your health concerns or needs. Visit Nutriessential.com to find a huge range of different types of vitamin C supplements.
4. Is it better to take Vitamin C as a pill or liquid?
You can take vitamin C in pill or liquid form depending on your convenience or preference. Consult an expert to know more about the best vitamin C supplement, dosage, etc.