Vitamin C supplements are a useful way to add this essential nutrient to your diet. Read on to find why they are effective and how vitamin C benefits your health.
What is vitamin C and why take vitamin C supplements?
Vitamin C is a water-soluble antioxidant vitamin, also known as ascorbic acid.
It is an “essential nutrient”, which means that your body doesn’t produce it on its own.
You must get it through your diet by eating vitamin C-rich foods or through taking vitamin C supplements.
Vitamin C-rich foods include:
- Citrus fruits and their juices
- Peppers
- Kiwis
- Strawberries
- Blackcurrants
- Broccoli
- Brussels sprouts
- Potatoes
Who should take vitamin C supplements?
Vitamin C supplements are particularly useful for individuals who have difficulty obtaining sufficient vitamin C through their diet. This includes people who have:
- Limited access to fresh fruit and vegetables
- Dietary restrictions, such as vegans or those on a low-fruit diet
- Health conditions that result in difficulty absorbing vitamin C, such as celiac disease or Crohn's disease.
Smokers and older people may also benefit from vitamin C supplements.
Benefits of Vitamin C
Vitamin C plays a big role in your health and can be beneficial in several ways*:
- Prevents tiredness and fatigue
- Boosts the immune system
- Supports cardiovascular health, nervous system and psychological function.
- Acts as an antioxidant to ward off chronic illness
- Aids iron absorption
- Boost collagen production, which helps heal wounds and maintain healthy bones, teeth, cartilage, gums and skin.
Are vitamin C supplements effective in preventing colds?
Perhaps the best-known and most widely promoted use of high-dose vitamin C supplements is to prevent or treat the common cold.
Lots of studies have been undertaken in various age groups and with varying outcomes. Most studies show that vitamin C doesn’t seem to prevent a cold, however a high-dose vitamin C supplement (eg 1000mg) is effective in shortening a cold by one day.
Those who want to avoid colds or get well quickly often turn to our high strength Vitamin C supplement.
Furthermore, a few studies have reported a benefit to immunity with a 50% reduced risk of developing colds among people taking vitamin C in extreme circumstances and doing heavy endurance activity*, for example, skiers, marathon runners, and soldiers working in sub-Arctic conditions – read more about vitamin C and sports performance.
What happens if you don’t get enough Vitamin C?
Low levels of vitamin C in the body can lead to scurvy. Symptoms of scurvy include skin problems, swollen joints, bleeding gums and loose teeth, anaemia, and tiredness.
Millions of sailors died of the disease over the centuries due to a lack of fruit and vegetables on offer; it can occur if you have not had vitamin C in your diet for 3 or more months.
If you are experiencing any of the above symptoms please contact your GP.
Altruvita’s Vitamin C: supporting your nervous system and giving your immunity a boost
Our Vitamin C 1000mg supplement is an essential part of your toolkit in keeping healthy all year round.
Part of our immunity range*, it is formulated by Altruvita’s expert medical & nutrition advisory team and contains a high strength, pure form of vitamin C sourced from L-Ascorbic Acid.
Vitamin C 1000mg will give a boost to your nervous system and psychological function, whilst helping reduce tiredness and fatigue through involvement in energy yielding metabolism.
Find out more about Vitamin C 1000mg.
Tips for taking vitamin C supplements
Take the correct amount
Adults aged 19 to 64 need 40mg of vitamin C a day. Taking large amounts (more than 1,000mg per day) may result in some of it not being absorbed; vitamin C is a water-soluble vitamin and any excess is excreted in the urine.
Taking too much vitamin C can also result in:
- Stomach pain/upset stomach
- Diarrhea
- Wind
Higher doses of vitamin C are not advised unless you are taking a therapeutic dose for a short period to help your immune system or treat deficiency. Taking them during periods of intense exercise may also boost immune health.
Timing
Taking vitamin C in the morning or with meals can enhance absorption and reduce the risk of stomach upset.
Enhance your iron absorption
Ascorbic acid (vitamin C) boosts iron absorption, so taking vitamin C supplements or eating vitamin-C rich foods together with iron-rich foods every day can help give your iron absorption a boost.
Iron-rich foods include red meat, fish and leafy greens.
Explore Altruvita’s range of vitamin supplements
Altruvita has developed a range of vitamin supplements to support your health and wellbeing 365-days a year.
Our supplements are formulated by our expert medical & nutrition advisory team and feature vitamins and botanicals to:
- Provide immune support
- Strengthen your natural defences
- Promote a healthy gut
- Support your energy and vitality
- Prevent problems occurring during exercise and aid recovery
Browse our vitamin collection:
Not sure which vitamin supplement is for you? Take our quiz where our expert nutritionists will share their recommendations with you in 30 seconds.
Frequently asked questions about vitamin C supplements
Are vitamin C supplements effective?
Supplements are an effective way of getting vitamin C and are particularly useful for individuals who have difficulty obtaining sufficient vitamin C through their diet.
Vitamin C supplements can also give a boost to your nervous system and psychological function: Altruvita’s Vitamin C 1000mg is an essential part of your toolkit in keeping healthy all year around.
*GB Approved Nutrition and health claims register