If you’re similar to many individuals, you might believe that a glass of orange juice in the morning satisfies your daily vitamin C needs – and you could be correct. A single 8-ounce serving of OJ contains 124 mg of vitamin C, well surpassing the daily recommendations of 75mg for women and 90mg for men set by the National Institutes of Health. (Pregnant women require 85mg daily, while breastfeeding mothers need 120mg.) Despite its presence in various foods and drinks, there might be valid reasons for considering a vitamin C supplement. Since the body doesn’t store vitamin C due to its water-solubility, a consistent supply is necessary. Therefore, some individuals may not obtain sufficient amounts from their diet, with smokers being particularly at risk of vitamin C deficiency, needing an additional 35mg per day. Those exposed to secondhand smoke may also benefit from a supplement. If you have conditions such as intestinal malabsorption, cachexia, certain cancers, or kidney disease, you may also be lacking in vitamin C intake.
Our registered dietitians at the Good Housekeeping Institute Nutrition Lab meticulously review and assess all supplements we recommend using our established methodology. Subsequently, each article undergoes scrutiny by a registered dietitian on our Medical Review Board to ensure scientific accuracy. A supplement should complement the diet, not substitute for nutritious foods and healthy lifestyle habits. Consult your healthcare provider before commencing any supplement regimen.
Symptoms of Vitamin C Deficiency:
Early signs of vitamin C deficiency (after a prolonged period of inadequate consumption) include:
– Fatigue
– Weakness
– Irritability
– Weight loss
– Muscle and joint pain
Without sufficient vitamin C intake over several months, scurvy may develop, a severe form of deficiency. Scurvy symptoms include:
– Anemia
– Purple, bleeding gums
– Loose or falling teeth
– Skin bruising and rash
– Slow-healing or reopening wounds
– Rough, scaly skin
– Leg swelling
– Unusual hair texture
Does Vitamin C Lower Disease Risk?
Although vitamin C hasn’t been proven to prevent illnesses, it may reduce the risk of developing:
– High blood pressure
– Gallbladder disease
– Stroke
– Certain cancers
– Atherosclerosis
– Osteoarthritis
– Asthma
– Pre-eclampsia
– Age-related macular degeneration
– Colds
When is the Best Time to Take Vitamin C?
If you have risk factors or a diagnosed deficiency, consult your healthcare provider about a vitamin C supplement in pill form. To optimize its effects, it is advisable to take it at an appropriate time. According to Anita Mirchandani MS, RD, CDN, a dietitian and personal trainer in New York City, there is no specific best time to consume vitamin C – it’s generally whenever you remember. However
“If you are deficient in iron and need to take iron supplements, it is recommended to take them with vitamin C to enhance iron absorption,” advises Mirchandani. When it comes to taking vitamin C, Blautner explains, “Since vitamin C is water-soluble, all you need is water to consume it. For optimal absorption, aim for 500mg at a time. If you are taking higher doses, consider splitting them throughout the day or opting for a liposomal form of vitamin C for better absorption at higher doses. Avoid exceeding 2 g/day (2,000 mg/day) as it is considered the safe upper limit.” It is important to consult your healthcare provider to determine the right dosage for you. Mayo Clinic warns that excessive vitamin C intake can lead to unpleasant side effects such as diarrhea, nausea, heartburn, stomach cramps, vomiting, and headaches.
In terms of dietary sources, Mayo Clinic suggests that for most individuals, a balanced diet can provide sufficient vitamin C. Blautner recommends aiming for at least 90 mg per day of vitamin C from food sources. Some excellent food choices rich in vitamin C include red bell pepper (½ cup, raw): 95 mg (106% daily value), orange (1 medium): 70 mg (78% daily value), kiwi (1 medium): 64 mg (71% daily value), broccoli (1/2 cup cooked): 51mg (57% daily value), and strawberries (½ cup): 49 mg (54% daily value).
The key takeaway is that ensuring an adequate intake of vitamin C is more crucial than worrying about the timing of your supplement intake. As Iu succinctly puts it, “The best time to take vitamin C is all about what works best for you.”
