From sipping on a glass of orange juice to snacking on juicy strawberries throughout the day, vitamin C is a familiar friend that we rely on to bring health and vitality to our daily routines. Vitamin C is a nutrient powerhouse that plays an important role in supporting our immune system, promoting collagen production, providing antioxidant support, supporting iron absorption and so much more. Keep reading to get the squeeze on this essential nutrient and why it’s a must-have for supporting a vibrant and energized life.

What is vitamin C?

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin found abundantly in various fruits and vegetables. Beyond the produce aisle, it also stands ready in the form of dietary supplements, offering a convenient and accessible option to anyone seeking its benefits. Unlike some vitamins that our bodies can stockpile for future use, vitamin C is not stored nor synthesized internally. This means that each day presents an opportunity to welcome this vital nutrient into our bodies through the foods we eat and the supplements we take.

The benefits of vitamin C

Immune support and antioxidant protection

For many, vitamin C is the go-to remedy at the first sign of the flu. Research indicates its potential to shorten and alleviate cold and flu symptoms. By stimulating the production of white blood cells, which are crucial defenders against infection, vitamin C plays a pivotal role in fortifying our immune system.

This essential nutrient doesn’t stop there; it supports various cellular processes vital for a robust immune response, ensuring our defences remain strong and resilient. As an antioxidant, vitamin C takes on the task of neutralizing harmful free radicals caused by oxidative stress, effectively dampening inflammation and reinforcing the body’s protective mechanisms. Not only does it safeguard our internal systems, but it also promotes skin health, providing an additional layer of defence against toxins.

Boosts collagen production

Did you know that vitamin C stimulates your body’s natural collagen production? It does so by promoting the production of fibroblasts – tiny cells nestled within our skin which contribute to the creation of connective tissues, like collagen. These cells help to maintain the elasticity of our skin and joints.

While amino acids and minerals like copper and zinc also contribute to collagen production, vitamin C emerges as a crucial player in this process. As we age, collagen levels decline, underscoring the importance of maintaining adequate vitamin C intake. Simply put, the absence of vitamin C would mean the absence of fibroblasts, and without fibroblasts, there would be no collagen production.

Fun fact: Vitamin C is often associated with wound healing. By enhancing collagen production, it promotes stronger wound closure and better tissue regeneration.

Supports iron absorption

Vitamin C works to boost the bioavailability of iron, ensuring that our body absorbs more of this essential nutrient. Heme iron is sourced from animal products such as meat, poultry, and seafood and is the most readily absorbed form of iron. On the other hand, non-heme iron is prevalent in plant-based foods like whole grains, nuts, seeds, legumes, and leafy greens. Pairing vitamin C with plant-based sources of iron enhances its absorption. This is especially helpful for those following a vegetarian or vegan diet, or if you’re simply looking to maximize iron absorption from plant-based sources.

Find vitamin C in your favorite fruits and vegetables

As we must prioritize getting vitamin C through our everyday diets, here are some food sources with the highest concentrations of vitamin C:

  • Red peppers (95mg per half cup)
  • Grapefruit (78mg)
  • Oranges (70mg)
  • Kiwi (64mg)
  • Green peppers (60mg per half cup)
  • Strawberries (49mg per half cup)
  • Brussels sprouts (48mg per half cup)
  • Broccoli (39mg per half cup)
  • Tomatoes (17mg)
  • Potatoes (17mg)

Citrus fruits are renowned for their high vitamin C content, making them popular choices for meeting our daily requirements. Did you know that citrus bioflavonoids are compounds present in citrus fruits that give them their vibrant colour? They also play an important role in boosting the antioxidant capacity of vitamin C. These compounds work tirelessly to recharge ascorbic acid after donating electrons to unstable molecules, ensuring it remains effective in supporting our health. Both citrus bioflavonoids and ascorbic acid act as beneficial antioxidants, protecting the body against damage from unstable molecules, like free radicals.

Which vitamin C supplement is right for me?

Choosing the right vitamin C supplement can be a personalized journey. Factors like dietary habits, health conditions, and lifestyle choices, like smoking or alcohol consumption, can influence your decision. Whether it’s to compensate for dietary gaps, support specific health needs, or during times of heightened demand such as pregnancy or recovery, finding the right fit is essential for optimal wellness.

A general rule of thumb when choosing a vitamin C supplement is to aim for the best absorption and efficacy available. This ensures that the body can effectively utilize this nutrient, maximizing potential benefits. The body excretes excess vitamin C through urine, with the maximum recommended daily intake for adults being 2000mg. Not only do vitamin C supplements come in different dosages, they also come in different forms. Let’s take a closer look.

Pureway C
Clinically proven to sustain the highest level of vitamin C in a 24 hour period, this 1000mg formula provides potent antioxidant and anti-inflammatory action with high levels of cellular retention. Easily absorbable and gentle on the stomach, this is a great choice for those with digestive concerns.

Synergy C
A powerhouse for immune support, this 500mg buffered vitamin C formula contains added citrus bioflavonoids, sea buckthorn, rutin, and zinc. Bolster your defences during cold and flu season with added support for cardiovascular function, skin health, and allergy relief.

Liposomal Vitamin C 1000
Our patented liposomal technology wraps nutrients in a mult-layered lipid membrane, offering quick and effective delivery of your favourite nutrients, providing a potent, liquid dose. Reach for our 1000mg formula in a delicious citrus-vanilla flavour.

Vitamin C 1000
Consider this your simple, straightforward, vitamin C formula. Providing a potent and therapeutic 1000mg dose of pure ascorbic acid, this is a great option for those looking for an everyday dose of vitamin C.

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Squeeze more out of life with the power of vitamin C. From bolstering your immune system to supporting collagen production, replenish your body with this essential nutrient, to support a vibrant and energized life.

Sources:
Vitamin C reduces the severity of common colds: a meta-analysis
Citrus Bioflavonoids: How They Support Longevity, Metabolic Health & MoreWhy collagen is awesome  
Vitamin C Fact Sheet for Health Professionals
Iron rich foods