Best Vitamin C Supplement 2021: Shopping Guide &amp; Review

$ 5.00

Queensland-based brand Cenovis has been in the industry since the 1930s, so it is no wonder the brand’s value pack is Amazon’s Choice for vitamin C supplements. Each of the 60 tablets provides a dose of 1,000 milligrams of vitamin C, coming from both ascorbic acid and sodium ascorbate.

These tablets are chewable and therefore perfectly digestible, and particularly useful for individuals with swallowing difficulties. Their orange flavour further contributes to this. According to the manufacturer, adults should take between one and three tablets daily for optimal results.

Pure Vitamin C Ascorbic Acid 250g powder

Purewellness Pure Vitamin C Ascorbic Acid Powder (250 g)

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$ 19.99

Nerang-based company Purewellness is a bulk provider of health foods and supplements, and their pure ascorbic acid powder is another Amazon’s Choice in the category. This pharmaceutical human grade product is 100% soluble, meaning you can easily blend it with water or any other liquid to facilitate its ingestion.

Made in Australia, this powder will contribute to fighting infections and producing collagen, amongst other beneficial aspects. The company recommends supplementing with up to a maximum of 3 grams per day, unless directed otherwise by a health professional. Purewellness also advises against its use during pregnancy.

Swisse Ultiboost High Strength Vitamin C Effervescence 60 Tablets

Swisse Ultiboost High Strength Vitamin C (60 effervescent tablets)

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$ 12.99

Swisse is a company based in Melbourne, and they sell this pack of 60 effervescent tablets of 1,000 mg of ascorbic acid. A renowned health and wellness brand, Swisse offers quality products, as showcased by their partnerships with top-level sports entities such as the Australian Olympic Team or the Wallabies.

Featuring a natural strawberry flavour, these effervescent tablets are ideal for individuals who do not like swallowing tablets, or simply who want a nice tasting supplement. Simply put one tablet in a glass of water every day, and you’ll quickly reap all the benefits of vitamin C. The manufacturer states that this product is vegan-friendly.

Vitamin C Serum 20% for Face by D.obsessed – Unique Formula with Hyaluronic Acid, Vitamin E, Organic Herbal Infusion & Jojoba Oil – Best Anti Aging Solution to Wrinkles & Fine Lines – for Face, Eye & Neck (30ml)

D.obsessed Vitamin C Serum

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This product is a little different from the rest on our list, but nonetheless very useful for you. D.obsessed is a UK-based company that specialises in producing beauty serums for your skin’s health, and their vitamin C product offers real quality and benefits for your health.

Past customers aren’t ready to say the opposite, as they have reported that this serum had a very pleasant texture and made their skin feel great. They have also complimented the smell of the product. The vitamin C is combined with other agents that contribute to fighting ageing, such as jojoba oil and vitamin E.

Blackmores Bio C 1000mg (150 Tablets)

Blackmores Bio C (150 tablets)

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$ 24.95

Last but not least, these traditional tablets come from Blackmores, yet another Australian brand specialised in the development of health supplements. The company has gained popularity on the Australasian market, and their quality control ensures the highest quality for all their products.

Designed to give a boost to your immune systems, all 150 tablets also contain bioflavonoids, therefore promoting your absorption of the vitamin. The recommended dosage is one tablet per day, which can be increased to three in case of cold or flu symptoms. According to Blackmores, they are also suitable for vegan individuals.

Shopping Guide: Everything you should know about vitamin C

Also called ascorbic acid, vitamin C is one of the most popular vitamins in the nutrition sector. It is essential for the maintenance of body tissues, the development of immunity and the protection of neuronal tissue. Since our body cannot produce this substance, it must be obtained through our diet.

girl at kitchen — Your diet can affect your behaviour positively or negatively.
(Source: lenetstan: 43640243/123rf.com)

In 1749, a Scottish doctor named James Lind discovered that a substance found in citrus fruits could be used to cure scurvy, a disease common in sailors at the time. However, it was only in 1932 that Dr. Albert Szent-Györgyi isolated this compound and gave it the current name of ascorbic acid or vitamin C.

Ascorbic acid deficiency became a real problem and claimed the lives of hundreds of thousands. Severe lacks of vitamin C are now very rare, but it is still possible to find too low levels in certain individuals – in particular in smokers.

What is vitamin C exactly?

The term vitamin is composed of the Latin word vita (life) along with the suffix amine (organic compound). It refers to a number of different substances that regulate the enzymatic and hormonal activity of the human organism. These vitamins must be obtained through our diet, as our body cannot synthesise them.

Vitamin C is part of a group called water-soluble vitamins: these are vitamins that can dissolve in water. This class of vitamins – which also includes B vitamins – are characterised by how easily they are evacuated through urine in the event of excessive intake. This is the reason why it is deemed almost impossible to suffer from ascorbic acid poisoning.

Oranges vitamin c — The functions of vitamin C are connected with the stabilisation and protection of different body tissues.
(Source: Rasulova: 80695498/123rf.com)

Ascorbic acid is stored in the majority of body tissues, such as plasma, skin, neurones and glands. The highest concentration of vitamin C is retained by the suprarenal glands, the ovaries and the testes. Experts believe that these specific organs require high amounts in order to produce hormones.

What are the different functions of vitamin C?

While its antioxidant properties are the most commonly known by the general public, the functions of ascorbic acid are actually more closely linked to the stabilisation and protection of various body tissues. We summed up its main functions in the following list:

Collagen formation: Vitamin C promotes the expression of genes that regulate the production of collagen. It also acts as a cofactor in stabilising the amino acids needed for the synthesis of this compound capital for your skin, hair, teeth and joints.
Production of intercellular matter: This matter acts as a cement by binding cells and tissues and providing stability to the body’s components.
Cutaneous enzymatic defence: Vitamins C and E work together to capture and eliminate free radicals partly responsible for the ageing of our skin.
Melanogenesis inhibition: Melanogenesis – the creation of pigmented cells, or melanocytes – is inhibited by vitamin C, preventing the formation of patches on the skin, such as chloasma or age spots.
Neural development: Studies have shown that brain tissue – in particular developing neurones – require large quantities of ascorbic acid to mature.
Neural protection: Mature neurones consume huge amounts of vitamin C to protect themselves from the oxidative stress generated by their frenetic activity.
Iron absorption: Vitamin C is able to bind to the iron molecule (either through diet or supplementation), altering its structure to support its absorption in the intestinal tract.
Cardioprotection: Experts believe that ascorbic acid can have an antioxidant effect on LDL or bad cholesterol, avoiding its oxidation and subsequent accumulation in the arteries that may give rise to the feared atheroma or cholesterol plaque.
L-carnitine synthesis: Vitamin C is an important cofactor for the creation of L-carnitine. This amino acid plays an important role in the energy metabolism, accelerating the burning of fat that is then transformed into energy.

Scientists are still investigating potential new functions of this vitamin, which is currently used as an experimental treatment for different allergies (such as hay fever), age-related ocular degeneration, cystic fibrosis or even as a possible anti-cancer therapy.

What is the recommended dose of vitamin C?

The recommended daily allowance (RDA) of ascorbic acid has changed over the years. It was originally advised to consume 10 mg of vitamin C per day, which was considered enough to keep scurvy symptoms at bay. Nowadays, it is believed that an intake of 100 mg daily allows you to benefit from all the properties of this vitamin.

In reality, experts simply have not been able to determine whether there is an optimal dose that can be applied to the general population. The assumption is that the amount of vitamin C required by our organism varies from individual to individual, depending on genetic differences, disease and each person’s metabolic rate.

People who follow diets rich in fruits and vegetables have an ascorbic acid intake ranging between 200 and 250 mg per day. These individuals tend to have reduced rates of cardiovascular disease and an increased life expectancy.

Consuming 100 to 250 mg of vitamin C every day would therefore offer the greatest health benefits.

How is vitamin C absorbed?

While ascorbic acid can be administered intravenously, it is most frequently obtained through diet or oral supplementation. In those cases, its absorption of ascorbic acid is primarily intestinal and has a high rate, reaching 90% if the vitamin is ingested in small amounts throughout the day.

On the other hand, the absorption rate of the substance when administering a very high dose (around 1,000-2,000 mg) is drastically reduced to 40%. Not only that, most of the vitamin C that our body obtains this way won’t exert its beneficial effect and will be eliminated in our urine in the next few hours.

citrus fruits — Citrus fruits have high levels of vitamin C.
(Source: Lightwise: 24220551/ 123rf.com)

This is why, to ensure proper optimal absorption of this substance, that it is advised to use small doses of vitamin C (30-100 mg) spread throughout the day. Your organism has the ability to store up to 2,000 mg of ascorbic acid, excreting the surplus of vitamin C and preventing that it accumulates in excess.

Did you know that the majority of mammals are capable of generating vitamin C from other nutrients? Humans, however, are unable to produce this compound and must obtain it through diet.

What are the consequences of vitamin C deficiency?

It was during the 15th and 16th centuries that the lack of vitamin C was most problematic, causing the illness and death of countless sailors who embarked on adventures and spent months in ships without access to fresh food (especially citrus). This state of deficiency is what we called scurvy.

There are two different phases in scurvy, the first one manifesting itself as unexplained fatigue. It may also come with a metabolic imbalance that favours weight gain and eventual obesity. This type of hypovitaminoses C is the most frequently found in our environment.

vitamin c fruits and vitamins — Vitamin C is found in a great variety of foods.
(Source: Przemyslaw Ceglarek: 87942962/123rf.com)

The second stage of scurvy, which will occur if the ascorbic acid deficiency intensifies, is potentially lethal. Nowadays, this phase is particularly rare, only affecting individuals suffering from extreme malnutrition. Here are the symptoms and signs of this stage of scurvy:

Bleeding and spontaneous haemorrhages: The blood vessels are weakened and will bleed easily with the deterioration of the intercellular cement that binds the cells together.
Weakened gums and teeth:When intercellular joints become fragile, gums bleed easily and teeth can fall out.
Fatigue and weakness: It is difficult to obtain energy without ascorbic acid, leading to the appearance of asthenia or tiredness.
Difficulty in healing wounds: Vitamin C is essential for the healing and synthesis of collagen. Without it, wounds may not heal or do so very slowly.
Anaemia: Anaemia can be triggered by bleeding and difficulty absorbing iron caused by vitamin C deficiency.
Apathy, sadness and psychiatric disorders: Ascorbic acid is essential for the maintenance of neuronal health. A lack of this substance will lead to a series of psychiatric and neurological symptoms, ranging from simple apathy to paranoia and hypochondria.
Severe infections: To develop the enzymatic compounds responsible for fighting infections, our immune system requires large amounts of ascorbic acid. The lack of this substance will therefore influence on our risk of suffering from a number of diseases.

Who is at high risk of being vitamin C deficient?

The majority of us now have sufficient levels of vitamin C, in great part due to the increased availability of fresh foods, as well as the vitamin supplements found in most packaged foods. That being said, up to 5% of the population may suffer from hypovitaminosis C, with the following groups being most at risk:

Smokers: Regular smokers face an increased probability of suffering from ascorbic acid deficiency (18% vs. 5% of the general population).
Women taking oral contraceptives: The use of such contraceptives has been linked with a decrease in vitamin C levels in women.
Alcoholic individuals: People who consume alcohol excessively tend to suffer from numerous nutritional deficiencies, including vitamin C.
Dependent persons: Children and elderly people need a daily supply of ascorbic acid. Their diets should be carefully planned, or they will be at risk of suffering from vitamin C deficiency.
Eating disorders: People following very restrictive diets – such as anorexia nervosa – may suffer from ascorbic acid deficiency.
Restrictive diets:There have been reports of hypovitaminosis C in allergic individuals whose diets have little variety. In the same vein, people who do not consume fruits and vegetables for any reason are also facing a higher risk of suffering from scurvy.

Individuals in these groups should be particularly attentive to the onset of symptoms of scurvy. The good news is that this condition is very easy to treat: consuming vitamin C-rich foods or supplements will relieve symptoms in as little as 24 hours.

Terry MartinDirector of the Delphi Smoking Cessation Forum

“It is estimated that smokers require an extra daily intake of 35 mg of vitamin C compared to non-smokers.”

What foods are rich in vitamin C?

Varying amounts of ascorbic acid can be found in fresh fruits and vegetables. Citrus fruits and berries present particularly high contents of vitamin C, as do certain vegetables like broccoli. The following table indicates the content of the foods richest in vitamin C:

Food (100 grams)	Vitamin C content (mg)	% RDA (100 mg)
Murunga	3,000	3,000%
Acerola	1,600	1,600%
Guava	300	300%
Blackcurrant	200	200%
Red capsicum	190	190%
Parsley	130	130%
Kiwi fruit	90	90%
Grape	90	90%
Broccoli	80	80%
Brussel sprouts	80	80%
Green capsicum	60	60%
Kaki	60	60%
Papaya	60	60%
Strawberry	60	60%
Orange	50	50%
Lemon	40	40%
Grapefruit	30	30%
Spinach	30	30%
Cabbage	30	30%
Potato (with skin)	20	20%

Please do bear in mind that the ascorbic acid values in the table above represent the content found in raw foods. Cooking fruits and vegetable will alter their vitamin C content, reducing it in most cases. This is why you are strongly encouraged to consume these foods raw or undercooked.

That being said, certain foods cannot be eaten raw, such as potatoes. In that case, you are advised to cook them for as little time as possible, preferably using cooking methods that most preserve the vitamins. One useful tip is, for instance, to bake your potatoes with the skin, as this preserves a higher content of ascorbic acid compared to peeled potatoes.

Lemons are ideal if you want to increase your vitamin C intake.
(Source: Ventrella: 29796800/ 123rf.com)

What are the benefits of a healthy intake of vitamin C?

A diet rich in ascorbic acid will help maintain your organism’s homeostasis – its ability to preserve internal balance. The consumption of vitamin C offers various benefits, which will appear within a few hours or days. The condition of your skin, brain, bones an immune system are positively affected:

Cutaneous protection: The ascorbic acid stored in your skin protects the epidermis from the action of sunlight and radiation.
Prevention of ageing: Vitamin C reduces the deterioration of your skin and other tissues, hence slowing down the ageing process.
Sensation of energy and vitality: High enough ascorbic acid supplies will contribute to your normal energy metabolism and will counteract both fatigue and apathy.
Reduction of cardiovascular risks: Vitamin C can reduce your risk of cardiovascular complications by avoiding the oxidation and deposition of atheromatous plaques.
Reduction of the symptoms of anaemia: A diet rich in vitamin C favours the absorption of iron, hence alleviating anaemic symptoms. This is particularly interesting for vegan and vegetarian individuals, since the iron found in plant foods is absorbed with more difficulty than that of animal products.
Weight control: Vitamin C is essential for the synthesis of L-carnitine and for the correct metabolism of fats. Optimal ascorbic acid levels boost lipolysis (fat burning) and contribute to controlling body weight.
Healing of ulcers, burns and other wounds: High vitamin C levels contribute to the production of collagen and other skin components that are required for prompt wound healing.
Reduction of convalescence period: Certain studies have demonstrated a correlation between high ascorbic acid consumption and a shorter length of the disease, as well as less intense symptoms.
Lower uric acid levels: Excess uric acid is linked to the appearance of diseases such as gout. Various research have shown that vitamin C intake can decrease uric acid levels in the blood.

There are still many studies on vitamin C underway. It is possible that this substance can also slow the progression of Alzheimer’s disease, alleviate the symptoms of numerous allergic reactions, treat chronic fatigue syndrome (CFS), or act as an analgesic. The latest research on ascorbic acid are indeed very promising.

Who should take a vitamin C supplement?

You are always encourage to obtain your daily vitamin C intake directly from a healthy diet. That being said, the daily demands of the modern world – for instance a strenuous work schedule or insufficient time to cook – can make it very hard for you to meet your RDA. This is when vitamin C supplements come in handy, as you can easily add them to your diet.

Smokers who take oral contraceptives or are trying to lose weight will greatly benefit from ascorbic acid supplements. Individuals who suffer from anaemia can also take vitamin C to promote the absorption of iron from their diet or medical treatment, therefore speeding their recovery.

Vitamin c infographic — Vitamin C significantly increases our well-being.
(Source: Tsyhanova: 51018559/ 123rf.com)

Finally, a positive relation was identified between ascorbic acid supplementation and a decrease in blood pressure. Researchers have indeed observed a reduction of 5 mm Hg of diastolic pressure and a drop of 1.5 mmHg of systolic pressure in hypertensive patients. This proves that vitamin C intake may help control hypertension.

Dr. Josh AxeClinical Nutritionist & Health Author

“Interestingly enough, one study actually found that consuming 100 milligrams of vitamin C alongside a meal increased iron absorption by a whopping 67 percent.”

What types of vitamin C supplements are there?

If you simply cannot reach your ascorbic acid RDA through your diet only, you are encouraged to use supplements. You’ll find different types of vitamin C supplements on the Australian market, making it easier for you to get a product tailored to your personal needs. Here is a list of the most common types and how they work:

Ascorbic acid: This is the original form of vitamin C. It is available in its natural form and as an artificial formula. The effectiveness and degree of absorption of both types of ascorbic acid are very similar. Note that they can be hard to digest and produce diarrhoea or heartburn, especially at high doses.
Vitamin C bound to minerals or salts: Vitamin C is sometimes associated with minerals such as zinc, calcium or magnesium. This form is much more tolerable for the stomach and is recommended for individuals suffering from intestinal discomfort after taking ascorbic acid supplements.
Vitamin C with bioflavonoids: Bioflavonoids are plant-based compounds that confer antioxidant properties and promote the absorption of vitamin C.
Topical vitamin C: You can also find ascorbic acid creams and powders on the market. These products are purely cosmetic, contributing to blurring appearing spots and skin tone irregularities. This method only allows a minimal quantity of vitamin C to pass into your blood.

Individuals seeking to enhance their vitamin C absorption should therefore focus on ascorbic acid-based supplements, or products with bioflavonoids. On the other hand, people who regularly suffer from heartburn should opt for supplements with vitamin C and mineral salts.

vitamin c capsules — The latest studies on vitamin C are very promising.
(Source: Vitali Krasouski Ceglarek: 27562503/123rf.com)

How should I take my vitamin C supplement?

The majority of manufacturers recommend taking the supplement once a day – be it in capsule, liquid, powder or effervescent tablet form. However, you can actually increase your body’s absorption by taking several smaller doses throughout the day: three ascorbic acid doses with your meals, for instance, will lead to a higher absorption.

As you can imagine, it is more difficult to divide capsules and tablets into various doses. In that case, we recommend you to opt for supplements in powder or liquid form. Consuming 100-150 mg of vitamin C with each of the three main meals is considered to be the most effective way to increase your levels of this substance.

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Since this vitamin is water-soluble, you are not obliged to take it with food. This means that its degree of absorption isn’t affected by the way you consume it. However, vitamin C ingested on an empty stomach can lead to intestinal discomfort, which is why experts recommend taking it with food.

Since vitamin C is water-soluble, it does not accumulate in your body for long periods of time. This is the reason why you should have a daily intake to maintain its levels.

Can vitamin C supplements cure or prevent colds?

It is true that many people believe that vitamin C intake can alleviate cold and flu symptoms. In reality, the relationship between ascorbic acid and infectious processes is quite controversial, and no studies have been able to prove that its intake can actually help prevent these diseases.

Vitamin C supplementation has also been trialled on people already sick with the flu or a cold, but the results were hardly positive. None of the studies carried out could prove a reduction in illness time or reduction in nasal congestion or discomfort associated with the catarrhal process.

That being said, it does not mean that ascorbic acid is useless against all infections. There have been reports of a significant reduction of the severity of catarrhal processes after supplementing with vitamin C in individuals subjected to excessive stress – a factor that increases our probability of getting sick.

Can vitamin C supplements trigger or bring forward menstruation?

It appears that ascorbic acid can oppose the actions of progesterone, the female hormone responsible for the changes in uterine tissue by preparing it to receive the embryo in the event of successful fertilisation. The menstruation occurs when the levels of this substance fall below a certain value.

This is probably the reason why many women consume vitamin C-rich foods or ascorbic acid supplements to induce menstruation and alleviate the discomfort associated with the premenstrual phase of the cycle. These include breast pain, abdominal swelling and irritability, amongst others.

Janet Zand and Robert RountreeMedical Doctors & Authors of Smart Medicine for a Healthier Child

“Vitamin C is a mild anti-inflammatory that may help decrease menstrual discomfort.”

In reality, no research has been able to back up the fact that ascorbic acid induces menstruation. However, many women claim that supplementing with high doses (about 1-2 grams) of vitamin C is helpful in alleviating the discomfort associated with premenstrual tension.

Is it possible to consume too much vitamin C?

The water-soluble properties of ascorbic acid mean that all excess is eliminated in the urine of healthy individuals who do not suffer from kidney dysfunction. It is therefore virtually impossible to be poisoned with vitamin C, and this regardless of the quantity taken.

However, there is still a maximum recommended amount of 2 grams of this substance per day. When excessively high amounts of this acid compound are consumed, it can lead to intestinal discomfort such as gastroesophageal reflux, stomach pain, difficult digestion, diarrhoea and vomiting.

lime — You should always consult with a health professional before starting supplementation.
(Source: Tunedin123: 37777665/123rf.com)

Individuals suffering from different types of kidney disease – such as chronic kidney failure – should always check with a healthcare professional before supplementing with vitamin C. Affected kidneys may be unable to remove excess ascorbic acid, worsening the state of the existing disease.

Are there contraindications linked with vitamin C supplementation?

Ascorbic acid supplements are considered safe in most cases, and they can be used by the vast majority of the population without potential side effects. However, individuals from the following at-risk groups should be cautious and consult their doctor before using any vitamin C supplement:

Individuals with high levels of oxalates in urine: Oxalates are small crystals found in urine and that may form kidney stones and obstruct the flow of urine. The consumption of ascorbic acid can contribute to the appearance of new kidney stones in people with a predisposition.
Individuals with excessively high blood iron levels: A common symptom amongst several blood pathologies – such as thalassemia – is an unwanted increase in iron levels. This mineral can build up in vital organs such as the heart, lungs, liver and brain; increased iron absorption is therefore not recommended.
Individuals suffering from specific endocrine and enzyme disorders: Some rare genetic diseases, such as G6PD deficiency, may be aggravated by the use of ascorbic acid supplements.

Pregnant and lactating women face another relative contraindication. It is true that ascorbic acid supplementation has been used successfully to prevent the onset of gestational hypertension in pregnant women; however, supplementing without clinical control is not advised for these women, and a thorough medical supervision is necessary.

How much do vitamin C supplements cost?

Ascorbic acid supplements tend to be very affordable, ranging from 10 to 25 dollars. The great news is that the price isn’t generally affected by the manufacturer’s brand, but rather by the amount of tablets of powder quantity found in the product.

There are other factors that may lead to an increase in the final price of the supplement. These include the addition of elements beneficial for the body such as minerals and other vitamins, antioxidant compounds, plant extracts or probiotics. Zinc, for instance, is often used as a remedy for cold and respiratory tract diseases.

Shopping Criteria

There are a large number of vitamin C supplements available on the market. It is therefore difficult to choose a product that perfectly suits the individual needs of each buyer. Our purchase criteria can help you narrow your search and find the perfect supplement for you.

Pharmacological interactions
Allergens
Vegan or vegetarian nutrition
Dosage form
Combination with other supplements
Value for money

Pharmacological interactions

Vitamin C can interact with a number of different medications, dramatically altering their absorption and effectiveness. The following table will show you the interactions most frequently observed as a result of combining ascorbic acid supplements with drugs:

Medicine	Result of interaction with vitamin C
Antacids with aluminium (Almax®)	Increased aluminium absorption
Oestrogen (contraceptives)	Increased oestrogen activity
Antipsychotics (Fluphenazine)	Decreased quantity of medicine in blood
Chemotherapy	Decreased effects of chemotherapy (suspected, currently under study)
Anti-HIV medication	Reduced time of activity of the medication
Statins (hypercholesterolemia treatment)	Reduction of the effectiveness of the medicine (suspected)
Niacin (vitamin B3)	Decreased niacin effects
Warfarin (anticoagulant)	Decreased medicine effectiveness
Paracetamol	Increased time required to eliminate the medicine
Aspirin	Increased time required to eliminate the medicine
Nifedipine	Increased time required to eliminate the medicine

These effects are not considered to be particularly severe and should not generally pose a threat to your health. That being said, you are encouraged to wait two hours between taking the medicines above and any vitamin C supplement. As always, you should also check with your doctor before taking ascorbic acid in combination with any treatment.

Allergens

Ascorbic acid supplements rarely provoke allergic reactions. However, there have been reports of hypersensitivity reactions after an excessive consumption of vitamin C supplements. The artificial components bound to the vitamin may also lead to allergic manifestations.

You may see allergic symptoms within minutes or hours after taking the vitamin C supplement, the most common of which are: itching of the skin, swelling of the face, lips or mouth, appearance of rashes, difficulty breathing, vomiting and headache. It is essential that you seek immediate medical attention should you feel any of the above manifestations.

girl waking up — Vitamin C plays an essential role in strengthening your immune system.
(Source: Elena Nichizhenova: 90923167/123rf.com)

Vegan or vegetarian nutrition

Vegan and vegetarian individuals will have no difficulty finding ascorbic acid supplements, as this substance can also be obtained from foods of plant origin. That being said, you should always be particularly careful with the other ingredients that make up the product: certain elements of animal origin are found as part of the capsule or as an excipient.

The very best vegan supplements tend to feature a vegan seal of quality on the product, indicating that it has been thoroughly examined and that no animal elements were found inside. This seal of quality provides a practical, comfortable and safe way to know that the supplement you’re buying is perfectly suitable for your vegan or vegetarian diet.

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Dosage form

You should not forget to consider the form in which ascorbic acid is administered if you want to choose the product that’s most tailored to your needs. As we’ve mentioned before, various dosage forms are available on the Australian market. We’ve listed the most popular and used formats for you below:

Capsules or tablets: This option is the most comfortable and simple to administer. However, the majority of tablets come in an excessive dose (about 1 gram), far exceeding the RDA of 250 mg.
Effervescent tablets: The ease of use and storage of this dosage form are very similar to that of capsules and tablets, yet they are easier to ingest as they should be dissolved in liquid. The quality of the product will influence its taste.
Shakes, drinkable vials: You can also buy vitamin C in its liquid form, facilitating its intake. This will also allow you to divide it into smaller doses.
Powder: Storing and using this dosage form is more complicated than others, as it needs to be dissolved in liquid and mixed before you can take it. However, the fact that it is so easy to dose greatly increases its value for money.
Intravenous: This form of vitamin C is only available for medical use. It is used as a semi-experimental medication to treat severe diseases such as Parkinson’s or cystic fibrosis.

All supplements, regardless of their dosage form, should be stored at room temperature (unless the manufacturer’s instructions state otherwise), away from sunlight and extreme heat. The good news is that their shelf life is very long, which means that they can be stored for years without losing their properties, as long as their packaging is kept in optimal condition.

doctor with medications — The Australian market has many different vitamin C supplements available for you.
(Source: andriano: 73544804/123rf.com)

Combination with other supplements

One of the greatest properties of ascorbic acid is that it can be combined with other supplements to increase their salutary effects. In the table below, we’ve briefly explained the different supplement combinations you can do, and what effects they will have on your organism:

Combination	Effect	Usefulness
Vitamin C + Vitamin E	Increased antioxidant capacity	Decreased cardiovascular risk (reduced oxidation of atheroma plaques)
Vitamin C + Vitamin D	Increased antioxidant capacity and tissue regeneration	Decreased cardiovascular risk (reduced oxidation of atheroma plaques), quicker wound healing, maintenance of bone health
Vitamin C + Collagen	Increased tissue regeneration	Improved skin appearance, rapid healing, prevention of ageing, accelerated healing of bone fractures
Vitamin C + Magnesium	Increased collagen synthesis	Improved skin appearance, prevention of ageing
Vitamin C + L-carnitine	Increased overall L-carnitine levels	Increased energy levels and destruction of fat
Vitamin C + Selenium	Increased ossification	Prevention of osteoporosis
Vitamin C + Zinc	Regulation of immunity	Reduction of rhinorrhoea (runny nose) and flu symptoms

Many manufacturers product supplements that directly include some of the combinations mentioned above, allowing you to consume both compounds in a single capsule. You can also simply buy both supplements separately and take them at the same time: the end result will be exactly the same.

Value for money

Ascorbic acid supplements often provide very high doses of vitamin C (500-1,000 mg). Please bear in mind that the RDA for vitamin C is 100-250 mg/day. We strongly encourage you to divide your intake into smaller doses, helping you get the most out of your supplement. You’ll save a lot of money while getting the same health benefits.