Looking for the best vitamin C? Here's what to consider

Vitamin C is an essential nutrient that is important for many processes in our body. Many people know that vitamin C is important for the immune system and the skin, but often do not know which form of vitamin C is best. In this blog, we will tell you everything about the different options, so you can make the best choice. 

What is vitamin C?

Vitamin C, also known as ascorbic acid, is crucial for our health. Did you know that humans, like (semi)apes and guinea pigs, are the only mammals that cannot produce vitamin C themselves? We are therefore dependent on food or supplements to get enough vitamin C. It is one of the 13 vitamins that we cannot produce ourselves. 

Vitamin C is water-soluble, which means it is quickly absorbed by your body, but also quickly excreted. It stays in your system for about 24 hours. Have you ingested too much? Fortunately, you can easily flush out the excess vitamin C.  

It is good to know that vitamin C is very sensitive to light, heat, and oxygen. This means that the vitamin C content in your food can decrease when heated or exposed to oxygen or sunlight for a long time. Want to know more about how vitamin C works in your body? Read all about vitamin C here.

What is vitamin C good for?

Vitamin C does much more than just strengthen your immune system. It promotes good collagen production, which is important for strong bones, teeth, and supports the skin from the inside out. Vitamin C is also important for our nervous system and acts as an antioxidant that protects our cells and tissues. 

Because vitamin C protects your cells, it can slow down the ageing process. You might also recognise vitamin C from skincare products: it helps with collagen production and brightens the skin, making dark spots less visible and giving you a younger appearance. 

The best vitamin C: recognise the right form

Not all vitamin C supplements are the same. The form you choose affects how your body absorbs and processes the vitamin. Below are the most common forms and what to look out for. 

Ascorbic acid versus ascorbate (buffered vitamin C)

Let's start with the two most well-known forms of vitamin C: Ascorbic Acid and Ascorbate. These two forms differ in their chemical composition and properties. Ascorbic acid is the most common and pure, but also the acidic form of vitamin C. It is a powerful antioxidant, but unfortunately, it can cause stomach discomfort in some people due to its acidity, especially at higher doses. 

Ascorbate, also known as buffered vitamin C, is a milder form and more suitable for people with a sensitive gastrointestinal tract. It is essentially ascorbic acid bound to a mineral (such as sodium, calcium, or magnesium), making it less acidic. Ascorbate also contains additional minerals for the body. This form of vitamin C offers the same health benefits as ascorbic acid but with a lower risk of side effects. Therefore, it is suitable if you want to take higher doses. 

Sometimes the label does not say ‘ascorbate’, but instead ‘buffered vitamin C’. Manufacturers do this to highlight that this form of vitamin C is less acidic and therefore less taxing on your stomach and intestines. Although ascorbate causes fewer stomach issues than ascorbic acid, both forms are equally absorbable.  

Ester-C

Ester-C is a patented form of vitamin C that also has a mild effect on the stomach. Ester-C contains calcium ascorbate and natural compounds that are created during the processing of vitamin C in your body. These compounds are already added to the product, increasing the absorption and bioavailability of Ester-C. As a result, it remains active in your body for longer, allowing you to enjoy the benefits for a longer period. This makes it a good choice if you want to support your immune system (for example, in winter) without the side effects of the acidic forms of vitamin C. 

Liposomal vitamin C

Liposomal supplements are becoming increasingly popular and can offer many advantages over non-liposomal supplements in some cases. Read all about liposomal supplements and their benefits here. Liposomal vitamin C uses liposomes (microscopic fat bubbles) to efficiently transport the vitamin C through your body. The fat bubbles encase the vitamin C, ensuring that none is lost in the digestive tract. This results in very high bioavailability. Thus, your body can essentially use more of the vitamin C, allowing you to achieve a similar effect with a lower dose of liposomal vitamin C as with a higher dose of another form.

Natural vitamin C

Natural vitamin C comes from plant sources such as acerola cherries, camu camu berries, and rose hips. These sources contain not only ascorbic acid but also bioflavonoids and other compounds that can enhance the absorption and effectiveness of vitamin C in your body. If you prefer supplements from natural sources, this is ideal. 

Vitamin C powder, (effervescent) tablet, or drops? How to choose

You now know which form of vitamin C is best for you. Now it’s time to choose which administration form works best for you.

Vitamin C powder  

Powder is a super accessible option that you can easily add to water or a smoothie. It dissolves quickly, ensuring rapid absorption. A big advantage is that you can easily determine the dosage yourself. The only downside? Vitamin C powder is often based on ascorbic acid, which can be too acidic for some people. But it is, of course, ideal for those who have difficulty taking pills.  

Tip: The enamel on your teeth doesn’t fare well with the extreme acidity of vitamin C powder. Therefore, drink it with a straw to protect your teeth as much as possible. 

(Effervescent) tablet 

Tablets and effervescent tablets are convenient and easy to carry. Effervescent tablets also dissolve quickly in water and are easy to take, but unfortunately, they often contain sweeteners and artificial additives. If you want to avoid this, it’s better to opt for ‘regular’ tablets or capsules. The advantage of (effervescent) tablets is that you know exactly how much vitamin C you are getting, and sometimes other compounds are added to improve absorption.

Drops