Top & Best Vitamin C: How to choose the best in 2021
Today we are going to talk about vitamin C, a substance that is part of the group of vitamins essential for the proper functioning of the body.
Among the benefits, we can highlight the increase in immunity, protection against cardiovascular diseases, strengthening of blood vessels, control of cholesterol levels, anti-aging action and much more.
In this article, we will give you good reasons to adhere to vitamin C supplementation, in addition to some tips and combinations necessary to take full advantage of the benefits of this substance. Good reading!
First, the most important
- The vitamin C supplement can have three different strengths: 45 mg, 500 mg and 1,000 mg, the last two being indicated for people who are deficient in this substance in the body.
- Vitamin C acts to strengthen the immune system, helping to prevent colds and flu. The substance also helps those who are already sick, by reducing symptoms and duration of the condition.
- The vitamin C supplement is found in capsules, tablets, chewable tablets, effervescent tablets and jelly candies.
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Ranking: The 7 best vitamin C supplements
We have selected the seven best vitamin C supplements on this list. You find products for all tastes, of national and imported origin and with prices for all budgets. Check out!
- Chewable Vitamin C NewNutrition
- Vitamin C Vitavale
- Vitamin C in Flopi gelatin
- Ascorvit-C vitamin C and zinc Maxinutri
Since childhood you must have heard about the benefits of vitamin C, especially in relation to strengthening the immune system and preventing colds and flu.
What some people don’t know is that vitamin C has many other benefits, especially when consumed in the correct dose and associated with other vitamins and minerals. Want to know more? Read this Buying Guide.
What is vitamin C?
Vitamin C, also known as ascorbic acid, is a water-soluble substance (soluble in water). It is part of the group of 13 essential vitamins for the functioning of the human organism.
Human beings are unable to synthesize vitamin C endogenously (created by the body itself), so it is essential to consume foods that are sources of this vitamin and include a dietary supplement in your routine.
Vitamin C has antioxidant action, meaning it protects the body against excess free radicals, which can cause disease. It is also important in building molecules, cells, proteins and tissues and in absorbing other nutrients, such as iron and collagen.
Is it necessary to take vitamin C supplement?
Even with a balanced diet, it is not always possible to obtain the amount of vitamin C necessary to enjoy all the benefits provided by the substance.
Ideally, you should take vitamin C supplementation in a dose that varies according to gender, age group and health conditions. Supplements with 500 or 1,000 mg are recommended only for people with a deficiency of this vitamin.
Supplementation is even more important for people undergoing cancer treatment, anorexia, kidney failure, who have received liver transplants, alcoholics, smokers and those who use medications such as corticosteroids, aspirin and contraceptives.
The most interesting thing is that you find the vitamin C supplement in several presentations: capsules, tablets, chewable tablets, effervescent tablets, powder and jelly candies.
What is the recommended daily dose of vitamin C?
The recommended daily dose of vitamin C varies according to gender, age, time of life and whether you are healthy or sick. For most people in adulthood, a dose of 45 mg already removes scurvy and up to 100 mg already brings benefits.
In pregnant or lactating women, this dose should be higher. For athletes, the greater the intensity of the training, the greater the amount of vitamin C, because after intense aerobic exercise, the demand for nutrients increases considerably.
Just so you have a basis for comparison, check what are the recommended doses of vitamin C according to age:
|7 to 12 months||50 mg|
|1 to 3 years||15 mg|
|4 to 8 years||25 mg|
|9 to 13 years||45 mg|
|Women aged 14 to 18||65 mg|
|Men aged 14 to 18||75 mg|
|Women from 19 years||75 mg|
|Men from 19 years||90 mg|
|Pregnant women||80 to 85 mg|
|Lactating||115 to 120 mg|
Many people question whether too much vitamin C is bad. The truth is that because it is a water-soluble vitamin, if it is ingested beyond the recommended dose, the excess will be eliminated through the urine and will not cause harm to the body.
There is no ideal time to take vitamin C, although some manufacturers suggest that you take the supplement before your main meals. It is recommended that you take vitamin C throughout the day.
Does vitamin C slow aging?
Vitamin C delays aging, as it participates in the synthesis of collagen, a protein responsible for the firmness and elasticity of the skin, keeping it looking smooth.
And although it does not replace the action of a sunscreen, vitamin C also reduces the damage caused by the sun’s ultraviolet rays, as it protects the skin in its deepest layers.
The effects include reduced erythema (redness), reduced appearance of blemishes, decreased risk of skin cancer and aging due to excessive sun exposure.
Another benefit is that when combined with other substances such as beta-carotene, vitamin E, copper and zinc, vitamin C helps to combat the reduction in visual capacity, common with advancing age.
Intake of vitamin C is also associated with a lower likelihood of having wrinkled and / or dry skin.
Another effect is the homogenization of skin color, due to the action of melanocytes, cells that keep melanin. Some people also notice skin whitening, especially when using dermatological products with this substance.
What is the relationship between vitamin C and collagen?
Vitamin C is essential in the formation of collagen fibers in all tissues of the human body, not just the skin. This is because vitamin C reacts to proline, one of the amino acids that make up the structure of collagen.
Dessa forma, a vitamina C transforma o precursor pro-colágeno em um colágeno maduro, fazendo com que ele cumpra com sua função estrutural. O colágeno não só mantém a pele firme e elástica como também auxilia no processo de cicatrização de feridas.
A vitamina C auxilia na prática de atividades físicas?
A vitamina C traz inúmeros benefícios para pessoas que praticam atividades físicas, sejam exercícios de musculação ou aeróbicos.
A prática intensa de exercícios físicos, principalmente aeróbicos, gera estresse oxidativo, resultando na formação de radicais livres. Quando o corpo não consegue equilibrar a produção e combate de tais elementos, nota-se danos às membranas celulares e lesões musculares.
Vitamin C acts as an antioxidant, minimizing oxidative stress and decreasing the risk of muscle damage, damage to cell membranes, ligaments and tendons. The result is a protected body and better athlete performance.
Another advantage of vitamin C for athletes is the inhibition of cortisol, the body’s main catabolic hormone. The vitamin also participates in protein metabolism, aiding fat loss and gaining lean mass.
With so many important functions, the vitamin C supplement cannot be left out of your daily life.
How does vitamin C help in cases of colds and flu?
Vitamin C strengthens the immune system, by helping white blood cells to function better, that way you will be more protected against colds, flu and viruses. The vitamin also defends the body against viral and bacterial infections.
When you already have a cold or flu, vitamin C will not act as a cure, but it can prevent the condition from developing into a lung infection or pneumonia. In addition, vitamin C reduces the severity of symptoms and the duration and duration of the disease.
What other health benefits of vitamin C?
In addition to everything that has already been highlighted, vitamin C still acts in other areas of health, bringing well-being and more quality of life.
Prevents the advance of tumors
Regular consumption of vitamin C is essential in reducing the growth of cancerous tumors. This happens because, when ingested in high doses, vitamin C can have a pro-oxidation effect, that is, it can generate hydrogen peroxide and stimulate the formation of free radicals, which eliminate cancer cells.
Vitamin C is beneficial for people whose immune systems have been weakened due to stress. This is because vitamin C stops secreting cortisol, a hormone released by the adrenal gland in response to stress.
Vitamin C also improves mood, as it stimulates the production of tryptophan, a precursor to serotonin, a hormone responsible for mood and a sense of well-being.
Increases iron absorption
Another benefit of vitamin C is to increase iron absorption, preventing anemia. This is due to the antioxidant property of vitamin C that can change the chemical structure of iron, increasing the mineral’s absorption by the body.
Decreases the risk of eye diseases
Ascorbic acid also fights free radicals and prevents cell aging. But to have this action, the vitamin must be consumed daily and in conjunction with other vitamins and minerals:
- 500 mg of vitamin C
- 400 IU vitamin E
- 15 mg of beta-carotene
- 80 mg of zinc
- 2 mg copper
Reduces the risk of stroke
When you have high levels of vitamin C in your blood, the risk of having a stroke (stroke) decreases considerably. You are about 42% less likely to have a stroke than people who do not consume the vitamin.
Still on this issue, vitamin C increases the resistance of blood vessels and greatly decreases the chance that one of them will rupture, causing a hemorrhagic stroke. In addition, vitamin C improves brain function, acts as a protector in thinking and also in memory capacity.
Helps control diabetes
It is scientifically proven that supplementation of 1000 mg daily of vitamin C helps to lower blood glucose in diabetic people. This effect is very beneficial, because when blood glucose is under control, the risk of diabetes complications decreases.
Protects the cardiovascular system
When present in the bloodstream, vitamin C is able to assist in reducing the accumulation of cholesterol in the artery walls, thus, the risk of obstruction of the arteries is less and, consequently, of the infarction as well.
This is because vitamin C is involved in the production of corticosteroids, aldosterone and in the biosynthesis of L-carnitine, essential substances in the integrity of the walls of blood vessels and arteries.
A vitamina C também tem a capacidade de combater a pressão arterial elevada. E a ação antioxidante diminui o risco do desenvolvimento de doenças crônicas, inclusive as de coração.
Quais as vantagens e desvantagens da vitamina C?
Você conferiu uma lista de benefícios que fazem valer a pena a ingestão da vitamina C. Além das vantagens para a saúde, essa vitamina é barata e fácil de ser encontrada.
Você pode ingeri-la de diferentes formas, as mais comuns são tablete, pó, pastilha ou bala de goma. Essa última é mais atrativa para crianças que geralmente são mais resistentes à ingestão de suplementos.
Mas, como todo produto, elas possuem certas desvantagens que também merecem sua atenção. A vitamina C possui alta concentração de corantes e alguns suplementos possuem açúcar e aromatizantes na fórmula.
- Vitamin C concentration varies: 45, 500 or 1,000 mg
- You find the vitamin C supplement in different presentations
- The tablet and jelly bean versions smell and taste like citrus fruits
- It’s a cheap supplement
- High concentration of dyes
- Some supplements have sugar, flavorings and dyes in the formula
What are the risks of vitamin C deficiency?
Vitamin C deficiency can bring some health complications. One of them is scurvy, a disease that causes bleeding gums, joint pain, swelling and slow healing. In more severe cases, the teeth may fall out.
The lack of vitamin can also cause loss of muscular strength, lack of appetite, anemia, apathy, fatigue, dry skin and weakened immune system, which can lead to several diseases.
Another complication caused by the lack of vitamin C in the body is the sharp fall of the hair strands.
What are the different forms of vitamin C intake?
The vitamin C supplement can have different presentations: capsule, tablet, effervescent tablet, tablet, chewable candy and syrup. We will talk about the characteristics of each one throughout this section, so that you know how to choose the best option.
- Pills . It is the best option for those who do not like the taste and / or aroma of orange. This is because the tablet supplement has no color, taste or smell. There are also capsule versions.
- Effervescent tablets. Very common option. You should dissolve a tablet in a glass of water at room temperature and only ingest it after it has completely dissolved.
- Jelly candy. An alternative to encourage children to consume the substance. However, the vitamin concentration is low (30 mg), so consumption should be made by children up to 8 years old.
- Syrup. It is an alternative for children, the elderly and people who have difficulty swallowing capsules.
- Tablet. Provides the ideal amount of vitamin C in just one unit and tastes like citrus fruits.
- Powder supplement. The recommended dose is 45 mg, corresponding to a measuring spoon (included with the product), dissolved in a glass with water or another drink of your choice.
|Capsule / Tablet||45, 500 or 1,000 mg per capsule / tablet||It has no taste or odor|
|Effervescent Tablet||1 g per tablet||High concentration of vitamin C|
|Jelly candy||30 mg per bullet||Ideal for children up to 8 years|
|Tablet||45 mg per tablet||It has orange and / or acerola flavor and aroma|
|Syrup||200 mg per ml||Ideal for those who have difficulty swallowing capsule / tablet|
|Powder||45 mg in 10 g of powder||Can be ingested with water, milk or juice|
Prices of vitamin C supplements vary widely. The version in chewable tablets costs between R $ 15 and R $ 50 (versions with 60,100 or 120 units). A jar with 30 units of jelly candies costs around R $ 25.
The capsule and tablet versions have a wide range of prices, one of the factors is the quantity of capsules, which varies from 60 to 180. You can find supplements from R $ 15, some more expensive, between R $ 60 and R $ 80 and others that cost up to R $ 150.
The powder version costs around R $ 75 (jar with 100 grams). The syrup supplement costs about R $ 12 (20 ml bottle).
Where to buy?
You can find all kinds of vitamin C supplements in pharmacies such as Drogaria S.Paulo, Droga Raia, Drogasil, Onofre, Ultrafarma, among others. If you prefer, you can buy the product at supplement stores like Mundo Verde and Now! Sports nutrition.
It is also possible to find the product easily in online stores. We suggest you take a look at Amazon, NewNutrition or Americanas.
Purchase Criteria: Factors for comparing different vitamin C supplements
Vitamin C is essential, which means that it cannot be produced by the body. For this reason it is important to include vitamin C supplementation, mainly because the vitamin has important roles in the functioning of the body and is associated with impressive benefits.
To choose the ideal supplement according to your needs and preferences, analyze the following characteristics, which change from one product to another:
- Other components
We will explain each of the items throughout this section.
You can find the vitamin C supplement in different concentrations: 30 mg, 45 mg, 500 mg and 1,000 mg. The supplement with a concentration of 30 mg is in the form of jelly candies and indicated only for children.
On the product label there is an indication for children from one to six years, but you can use it to supplement children up to eight years old, as the recommended dose for this age group is 25 mg.
The 45 mg supplement is found in tablet, capsule and tablet versions. This is the ideal dose for children aged nine to 13 years.
According to experts, 45 mg is enough to prevent scurvy (a disease caused by a lack of vitamin C) in adults, but if you want to enjoy the other benefits, you will need to consume twice that dose.
Finally, supplements with 500 and 1,000 mg are recommended only for people with nutritional deficiency of vitamin C or in some specific cases such as people with cancer, anorexia, smokers, alcoholics, among others.
As we mentioned earlier, the vitamin C supplement can be found in different presentations, the most common being: tablet, capsule and effervescent tablet.
To serve all audiences, nowadays you can find the supplement in tablet, gelatin candy, syrup and powder. The choice is only related to personal taste and has nothing to do with the effectiveness of the product.
However, when buying a vitamin C supplement, make sure it does not contain dyes, flavors and sugar. Nowadays it is already possible to find products with natural color, aroma and flavor and without added sugar (the product is sweetened with stevia).
When we talk about product durability, we refer to the treatment time that each bottle provides. This amount varies according to the presentation of the product and brand.
- Capsules / tablets: 60 or 120 capsules (Tip: note if the recommended dose includes one or two capsules).
- Tablets: 60, 100 or 120 tablets (the dose is one tablet per serving, so the quantity of tablets is related to the number of days the supplement will last).
- Jelly candy : 30 units, one candy per day.
- Effervescent tablet: 10 units per tube, the recommended consumption being 1 tablet per day. It is usually sold together with 3 tubes.
- Powder: tube with 100 grams, the recommended daily dose is one tablespoon, equivalent to 10 g of the product.
- Syrup: 20 to 30 ml, with 20 drops (1 ml) corresponding to a 200 mg dose of vitamin C.
You can also find vitamin C supplements enriched with other substances such as vitamin D and zinc. Vitamin D helps with calcium absorption and bone strengthening. In addition, it prevents diabetes and obesity.
Zinc complements the action of vitamin C in the immune system, as it helps in the formation and functioning of defense cells and antibodies. The mineral also fights free radicals, acts in the formation of collagen and in the healing of wounds.
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