When it comes to vitamin C, everyone is familiar and aware of its many benefits, especially in boosting immunity and preventing colds. Importantly, it helps brighten the face and skin. However, not all health problems should consume the same amount or form of vitamin C. The intake of vitamin C has a correct and suitable method for each individual’s body.
The amount of vitamin C that should be consumed
In the field of anti-aging science, we should consume 1,000 milligrams of vitamin C per day to help with body immunity and skin nourishment. However, for those who frequently get colds or allergies, should consume 2,000 milligrams of vitamin C or more. This depends on the individual’s health condition, which if you want to know exactly how much vitamin your body needs, you should consult a specialist doctor.
Precautions
- Should consult a doctor before taking a high dose of vitamin C
Know the types and forms of vitamin C
1) Tablet form
This type of vitamin C typically ranges from 25 – 1,000 milligrams, but the most popular sizes are 500 and 1,000 milligrams. If possible, choose the Buffered, Sustained Release, or Slow Release type, as the vitamin C will gradually be released from the tablet slowly, allowing the vitamin C to act longer. Moreover, it helps prevent stomach irritation, but the level of vitamin C in the bloodstream is no different from the immediate release form.
2) Chewable tablets
Available from 25 – 500 milligrams, suitable for those who dislike swallowing pills. However, always remember that frequently sucking on vitamin C tablets can cause the acid to erode the tooth enamel, leading to tooth decay.
3) Chewable tablets
Typically available in 30 milligram sizes, suitable for children due to its sweet taste. However, beware that the high sugar content can lead to tooth decay when consumed regularly.
4) Effervescent tablets
Usually available in 500 and 1,000 milligram sizes. The correct way to consume is by dissolving it in water until the fizzing stops, as the gas bubbles formed upon ingestion may cause bloating later. This type of vitamin C is suitable for people who cannot swallow large tablets. The advantage is that it’s suitable for the elderly, who have absorption issues.
5) Capsule form
Available in both hard and soft capsules, each capsule is 500 milligrams in size. The advantage is that it’s easier and more comfortable to swallow than tablet form.
6) Injectable solution
The size is at 500 milligrams, suitable for preventing colds effectively. However, you should consult a doctor before receiving an injection. The advantage is that it works quickly, and the body can immediately use the vitamin C for repair and rejuvenation because it does not need to be digested by the stomach.
Things to know about consuming vitamin C
- Vitamin C has a saturation point in absorption The absorption of vitamin C has a saturation point and depends on the amount consumed. If you consume beyond the saturation point of absorption, the body cannot absorb any additional amount, so it’s better to consume vitamin C in amounts less than 1 gram but multiple times for better absorption. For instance, consuming vitamin C of 1,000 – 1,500 milligrams at once, it’s indicated that the body can absorb only about 50% of it.
Consume vitamin C for maximum benefits
- Take with breakfast and dinner because vitamin C is excreted within 2 – 3 hours, so maintaining a high level of vitamin C in the blood is important for health.
- To alleviate a cold, take 1,000 milligrams twice a day, helps reduce the level of histamine, a substance that causes tears and runny nose, by up to 40 percent.
- People with diabetes should consume 1,000 milligrams of vitamin C daily because it helps reduce free radicals and inflammation in the blood vessels, and also prevents complications such as heart disease and kidney failure.
- Enhance the effectiveness of vitamin C by taking it with calcium, magnesium, and bioflavonoids.
- Signs of excessive vitamin C intake include symptoms like diarrhea, which may occur in individuals consuming large amounts like 8,000 milligrams or more. However, not everyone will experience this, as each person’s body is different, and some can digest several grams of vitamin C daily.
Taking vitamin C for beautiful skin VS boosting immunity
For consuming vitamin C for beautiful skin, to strengthen collagen for strong, bright, and glowing skin, generally, you need to consume over 1,000 milligrams of vitamin C per day, which is more than the amount for preventing colds, and it should be naturally extracted vitamin C. If consuming high doses of vitamin C, it’s best to consult a dermatology or anti-aging specialist for advice on the appropriate amount of vitamin C for your body for the best results.
