What It Is, Benefits & Different Forms

When it arrives to the best dosage of ascorbic acid nutritional supplements, it can help to recognize how the nutrient is absorbed by the physique.

“We have transport proteins in our smaller intestine that regulate how much ascorbic acid can go through the intestine [and] into the bloodstream,” points out Michels. And whilst there are a number of transportation proteins that regulate how considerably ascorbic acid can cross more than, they all grow to be flooded when you consider much more ascorbic acid than they can manage (about 400 milligrams), he claims. 

As a end result, “the rest of that vitamin C just gets pushed by your gastrointestinal tract and is shed [in the urine],” notes Michels. What a bummer.

Thankfully, it is attainable to increase your blood concentrations of vitamin C. If you’re having pure ascorbic acid (i.e., a lot more than 300 to 400 milligrams for each serving), the ideal plan is to break it up into two or 3 doses and distribute them out throughout the day. 

“This way, the transport proteins have [a lower] probability of staying confused, and additional vitamin C will get by means of the bloodstream,” claims Michels.

It can be well worth noting that most scientific reports, in particular people on the website link among vitamin C and immune operate, contain doses at 500 or 1,000 milligrams—and sometimes increased. So, for greater doses, you can want to be excess mindful of the sort of vitamin C in your complement so you can enhance absorption.

That is why mindbodygreen’s vitamin C potency+ takes advantage of a clinically investigated and highly bioavailable combo of vitamin C (a 1,000-milligram dose, to be exact), lipids (fatty acids from rice bran), and citrus bioflavonoids (phytonutrients from bitter orange).* So it is a sophisticated or trio, with C as the primary actor, and the lipids moreover citrus bioflavonoids as the supporting actors.

When taken with each other, the lipids assistance vitamin C transfer as a result of lipid membranes, whilst the citrus bioflavonoids help buffer the C from oxidation.* For the file, this interprets into a 233% increased mobile absorption level of vitamin C when compared to pure ascorbic acid.*†

The upper restrict of vitamin C is 2,000 milligrams a working day (as for each the National Academies), that means it’s totally risk-free for most grownups to get up to that dose of vitamin C every single day.

In actuality, a Free Radical Biology & Medicine review identified that higher doses of vitamin C can produce more well being gains—but be absolutely sure to get the green light-weight from your overall health treatment supplier in advance of starting off a higher-efficiency vitamin C health supplement.*