“C” The Difference

1. INTRODUCTION

1.1. Sources of Vitamin C¹

• Vitamin C is found mostly in fresh fruits and leafy vegetables
• Fruits rich in vitamin C include guava, mango, papaya, citrus fruits and tomatoes.
• Vegetables rich in Vitamin C include cabbage, cauliflower, broccoli and most green leafy vegetables like ‘bak-choy’ and spinach.

1.2. Tolerable Upper Intake Levels of ascorbic acid for various age group¹

*Smokers lose vitamin C at a 50% faster rate compared to non-smokers

1.3. Benefits of Vitamin C¹

• Collagen formation, a protein that gives structure to bones, teeth, cartilage, skin, muscle and blood vessels
• Aids in absorption of iron
• It is an antioxidant that protect against free radicals that can harmful to the body
• It is known to strengthen immune system and wound healing

2. ARE VITAMIN C SUPPLEMENTS THE SAME AS NATURAL VITAMIN C?

• The chemical name of Vitamin C is L-ascorbic acid1
• Natural and synthetic Vitamin C is chemically similar²
• However natural vitamin C, i.e. from fruits may contain bioflavonoids which may improve bioavailability of Vitamin C.²
• Exposure to oxygen, light and prolonged heating are destructive to ascorbic acid contents of foods.¹
• Some studies have shown a small difference between natural versus synthetic vitamin C but conclude that the difference is likely to have minimal physiological impact.²

3. HOW TO CHOOSE A VITAMIN C SUPPLEMENT?

Disclaimer: Certain claims below may not be supported by independent clinical research. Nonetheless, all types of Vitamin C below are considered safe to consume. For further clarification, please consult your doctor or pharmacist.  

• For High Potency: Choose Vitamin C with Bioflavonoids
• Bioflavonoids are plant derived compounds, they are mainly found in citrus fruits.²
• Bioflavanoids may increase the absorption and antioxidant potency of vitamin C.²
• Rose hips contain bioflavanoids. Rose hip is by itself a natural source of vitamin C.³
• Vitamin C in combination with rose hips may allow better absorption of vitamin C.³

• For Boosting the Immune System: Choose Effervescent Vitamin C 
• Vitamin C in effervescent formulation has high bioavailability due to solute nature. It is considered to be fast acting.⁴
• It is gentle on the stomach, taste great and suitable for those who have difficulty to swallow.⁴
• Some effervescent Vitamin C products have a combination of Zinc, a trace mineral. ⁴
• Zinc has a positive effect on the immune system.⁵

• Gentle on Gut: Choose Buffered Vitamin C or Ester-C®
• Buffered C is usually combined with minerals salts like calcium, magnesium, potassium. These minerals are alkalizing, therefore gentle to the stomach.²
• Buffered C maintains the PH balance which makes it more comfortable to the stomach when consuming.²
• Ester-C® is made up of Calcium ascorbate. Due to its calcium mineral, it is PH neutral and known to be gentle to the gut.²

•  All day Protection: Slow release or Ester-C®
• Certain products are in slow release formulation, they can therefore release  vitamin C to ensure a constant supply of antioxidant and immune boosting effects through the day.²
• A formulation called Ester-C® claims that it can last up to 24 hours in the body.⁶
• The supporting study showed that those taking Ester-C had more vitamin C in white blood cells compared to those who took regular vitamin C.⁷

• For Hectic Lifestyle: Choose Vitamin C 1000mg or Vitamin C with  a combination of B complex
• A higher dose of vitamin C may be ideal for a hectic lifestyle especially if one is unable to adopt a balance diet.
• (Refer to graph above to table above for tolerable upper intake for each age group).
• Vitamin C can be in combination with B complex, many B complex supplements contain both Vitamin B and C.
• B complex helps in coping with stress and increase energy levels. ¹

•  For Kids: Choose syrups, chewable tablets or Vitamin C with a combination of colostrum
• Colostrum is usually derived from cow’s milk after giving birth, colostrums contains high amounts of immunoglobulin, growth factor and antibodies.⁸
• Vitamin C with a combination of colostrum may work synergistically to improve the immune system of a child.
• Vitamin C in syrup or chewable tablet formulation may be useful for kids who have difficulty  swallowing tablets.

• For Skin Health: Vitamin C with a combination of glutathione
• Vitamin C is needed to synthesize collagen which is needed in the connective tissues such as the skin.¹ 
• Vitamin C as an antioxidant is able to counter the effects of free radicals that may lead to cell damage.¹
• Vitamin C has been used in various beauty products for its “anti-aging” properties.⁹
• Glutathione is an antioxidant. It is also known for its antimelanogenic effects and therefore used as a skin whitening agent.¹⁰
• Vitamin C may work synergistically glutathione. A study showed healthy adults who consumed vitamin C when had increased glutathione levels.¹¹