Vitamin C Supplements Compared

With Vitamins C’s vast array of medicinal benefits, it’s no wonder that it’s one of the most popular stand-alone supplements on the market. A report in the American Journal of Epidemiology in 2002 showed that vitamin C supplements were the most commonly used supplements in the United States next to multivitamins. Vitamin C has a wide range of functions in the body, including immune boosting, skin health and antioxidant functions.

There are currently quite a few forms of vitamin C out there, which can make it difficult to choose.  Is the regular ascorbic acid form of the vitamin enough? Or should we be spending more money and investing in more “superior” vitamin C supplements. Here's a look at what’s out there to help you make a more informed decision as to how to get your daily vitamin C fix.

Ascorbic Acid

Ascorbic acid is the most common form of vitamin C found in supplements and is also the form that it is found in foods.  Natural and synthetic ascorbic acid appear to have similar bioavailability. Ascorbic acid has a high acidity levels and can be quite harsh on the stomach, especially if taken in high doses.

Mineral Ascorbates and Ester C

Mineral ascorbates are buffered forms of ascorbic acid and are therefore less acidic and gentler on the stomach than regular ascorbic acid. 

However, according to studies, there is no substantial evidence that mineral ascorbates are gentler on the stomach. Mineral ascorbates come in many forms including calcium ascorbate, sodium ascorbate, potassium ascorbate, magnesium ascorbate and so on.

Ester C is a brand name for a special form on vitamin C that contains mostly calcium ascorbate but also small amounts of other vitamin C metabolites (like oxidized ascorbic acid and calcium threonate). The claim around ester C is not only that it is gentler on the stomach but also that the threonate in the product helps increase its absorption and bioavailability. However, there is no substantial evidence that Ester C is better absorbed than ascorbic acid.

See Also: Vitamin C and Its Effect on Immune System

Vitamin C Plus Bioflavonoids

In nature, vitamin C is present along with other substances, some of which we may not even know about yet, that help increase its absorption and bioavailability. Manufacturers of vitamin C with bioflavonoids have combined regular vitamin C in whatever form with these polyphenolic plant chemicals found in fruits and vegetables to help enhance the effectiveness of vitamin C. According to a review by The Linus Pauling Institute, a look at 1 separate studies showed no significant increase in vitamin C bioavailability when comparing regular ascorbic acid and ascorbic acid with bioflavonoids. The most popular bioflavonoid, called acerola, has shown some promise in enhancing vitamin C absorption through studies measuring urinary excretion of vitamin C. Acerola intake caused a reduction in ascorbic acid excretion, suggested more vitamin C retention.

More Supplements And Natural Sources Of Vitamin C

Vitamin C Ester (Ascorbyl Palmitate)

Ester C (mentioned above) should not be confused with vitamin C ester, also known as ascorbyl palmitate. Vitamin C is a water-soluble vitamin, which is why we need a constant intake to keep levels optimal. Fat-soluble vitamins on the other hand tend to store in the body for longer periods. Ascorbyl palmitate is a fat-soluble antioxidant often found in vegetable oils to extend their shelf life.

The theory behind this fat-soluble form of vitamin C is that when taken orally it incorporates into cell membranes, improving bioavailability. However, it has been demonstrated that most of the ascorbyl palmitate breaks up in the digestive system (into palmitate and ascorbic acid) meaning that the bioavailability is similar to ascorbic acid alone. Ascorbyl palmitate may have better application in topical forms of vitamin C, as it is more stable than water-soluble forms.

Lipospheric Vitamin C

Probably the most far out vitamin C technology to date, and the most expensive on the market, liposheric vitamin C uses liposomal encapsulation technology, which borrows from principles of biotechnology and nanotechnology. Liposomal vitamin C is made using predominantly phosphatidylcholine as a phospholipid, which is then put in an aqueous solution of ascorbic acid. 

Because of its enhanced delivery capabilities, lipospheric vitamin C could be seen as a high dose vitamin C therapy. Results have shown that oral liposheric vitamin C can raise blood vitamin C levels to very high levels, leading manufacturers to conclude that liposheric vitamin C may have applications in treating conditions like cancer and HIV, which are theorized to respond to high dose vitamin C therapy. Studies relating to the safety of the use of oral liposheric vitamin C are lacking.

Natural (Food Sources) of Vitamin C

Although the levels of vitamin C cannot match the amounts we can get in from supplements, the role of food sources of vitamin C cannot be overlooked. The food-based approach is always the primary approach with supplements being nothing more than an adjunct (or supplement) to a normal healthy, vitamin C rich diet. Vitamin C is found in the highest concentration in fruits and vegetables. Excellent food sources of vitamin C include broccoli, bell peppers, lemons, limes, oranges, grapefruit, mustard and turnip greens, spinach, Swiss Chard, kale, brussel sprouts, cauliflower, broccoli, asparagus, cabbage, kiwifruit, snow peas, cantaloupe, tomatoes, zucchini, berries, celery and pineapples. Ton ensure adequate intake, this would mean eating at least 5 servings of fruit and vegetables per day, which should equate to about 200-400mg per day of vitamin C provided you choose from the vitamin C rich food mostly.

The Verdict

It seems that plan old ascorbic acid might be a good enough choice as a supplement to boost vitamin C intake. While the other forms of vitamin C may offer some additional benefits, the bioavailability over regular ascorbic acid seems to be minimal if at all. People who take vitamin C rich foods regularly probably don’t need to supplement at all. Smokers, the elderly, people with immune system disorders or conditions, people with skin conditions or those who don’t meet the minimum daily requirements through food might benefit from supplementation. High dose vitamin C supplementation and the use of liposheric vitamin C to treat certain conditions remains in question until more research becomes available.