Vitamin C, or ascorbic acid, is a water-soluble vitamin essential for immunity, skin health, and collagen production[1]. Available in various types, it serves specific purposes:
- • L-Ascorbic Acid: The purest and most active form, widely used in skincare for its brightening properties and ability to reduce hyperpigmentation[2].
- • Sodium Ascorbyl Phosphate: A stabilised form ideal for sensitive skin, offering gentle but effective skincare benefits[3].
- • Calcium Ascorbate and Ascorbyl Palmitate: Popular in supplements, these forms are gentle on the stomach while delivering significant health benefits[4].
In this blog, we’ll explore the differences between Vitamin C supplements and topical applications, their benefits, and how they can work together for optimal health and radiant skin.
Vitamin C Supplements: What You Need to Know
Types of Vitamin C Supplements
Vitamin C supplements come in various chemical types, each with unique properties that cater to different health needs:
- • Sodium Ascorbate: A buffered form that is gentler on the stomach, making it suitable for individuals with sensitive digestive systems. However, as it contains sodium, it may not be ideal for those following low-sodium diets due to concerns about overall sodium intake[4].
- • Calcium Ascorbate: A non-acidic form that combines Vitamin C with calcium, making it ideal for individuals prone to stomach irritation. Research shows that calcium ascorbate increases gastric pH without raising total acid output, reducing the risk of gastric discomfort commonly associated with ascorbic acid. It also inhibits pepsin secretion, which can damage the gastric lining, making it suitable for those with sensitive stomachs or gastrointestinal conditions. Additionally, it provides a well-absorbed supplementary source of calcium, but care should be taken not to exceed the recommended daily calcium intake[4][6].
- • Liposomal Vitamin C: Encapsulated in liposomes, this form of Vitamin C offers significantly enhanced absorption and retention compared to non-liposomal alternatives. Studies show that liposomal Vitamin C is 1.77 times more bioavailable, achieving higher plasma concentrations (Cmax) and improved total absorption (AUC) due to its encapsulation efficiency and uniform particle size below 100 nm. This makes it an ideal choice for individuals requiring higher doses or those seeking maximum effectiveness. Additionally, no adverse effects were reported in clinical trials, highlighting its safety and efficacy[7].
- • Ascorbic Acid: Ascorbic acid is the purest and most widely used form of Vitamin C, renowned for its high bioavailability. It is water-soluble and easily absorbed in the small intestine through sodium-dependent Vitamin C transporters (SVCTs). This form of Vitamin C is highly reactive and can oxidize when exposed to air, light, or heat, making proper storage essential to maintain its potency. Due to its acidity, ascorbic acid may sometimes cause mild gastrointestinal discomfort in sensitive individuals when consumed in high doses. Despite this, it remains a popular choice in supplements and formulations due to its stability and effectiveness in delivering Vitamin C to the body[5].
- • Ascorbyl Palmitate: A fat-soluble form of Vitamin C, ascorbyl palmitate contributes to the antioxidant content of supplements by protecting fat-soluble antioxidants from free radicals. It offers stability and supports the ascorbic acid content, enhancing the overall antioxidant profile[4].
These types are available in various formats, including Vitamin C capsules tablets, powders, liquids, and even gummies, offering flexibility to match individual preferences and needs.
Proven Benefits of Vitamin C Supplements
Vitamin C supplements provide a range of research-backed health benefits:
1. Boosts Immune Function
Vitamin C supplements enhance immune defence by supporting both innate and adaptive immune functions. They improve the activity of white blood cells like neutrophils, aiding in microbial killing and reducing tissue damage during infections. Vitamin C also strengthens the body’s protective barriers against pathogens and oxidative stress. Deficiency in Vitamin C is linked to weakened immunity and higher susceptibility to infections, while supplementation can help prevent and treat respiratory and systemic infections, particularly during times of increased immune demand[8].
2. Supports Cardiovascular Health
Vitamin C, a powerful antioxidant, plays a role in reducing oxidative stress and supporting vascular health. Research suggests it may help improve blood vessel function and regulate blood pressure. While observational studies highlight its potential in lowering cardiovascular risk, clinical trials offer mixed results, showing no significant reduction in major cardiovascular events. However, its ability to enhance nitric oxide bioactivity and reduce inflammatory markers like monocyte adhesion underscores its importance in maintaining heart health. Further research is needed to confirm its long-term benefits[9].
3. Enhances Iron Absorption
Vitamin C aids in the absorption of non-heme iron by converting it into its absorbable ferrous form in the digestive tract, reducing the risk of iron deficiency anaemia. Research shows that adding vitamin C to iron supplements leads to slight improvements in haemoglobin and ferritin levels, although the clinical significance of these changes remains uncertain. It may also help lower gastrointestinal discomfort commonly associated with iron supplementation[10].
4. Improves Skin Health
Vitamin C supplements play a vital role in supporting skin health by promoting collagen synthesis, which enhances skin elasticity and reduces signs of ageing. As a powerful antioxidant, it helps protect the skin from damage caused by free radicals and UV exposure. Regular supplementation supports the production of key collagen types essential for maintaining skin firmness and hydration. Although topical applications offer targeted benefits, oral supplements can provide consistent support for overall skin health, contributing to a more youthful and vibrant appearance[11][12].
5. Reduces Inflammation
Vitamin C supplements have demonstrated significant potential in reducing inflammation by lowering levels of key inflammatory markers such as high-sensitivity C-reactive protein (hs-CRP) and interleukin-6 (IL-6). A study involving hypertensive and diabetic obese adults found that taking 500 mg of vitamin C twice daily for eight weeks resulted in substantial reductions in these markers. Additionally, it improved fasting blood glucose (FBG) levels, showcasing its broader metabolic benefits. Through its antioxidant properties, vitamin C neutralises free radicals, reducing oxidative stress and mitigating chronic inflammation linked to metabolic disorders[13].
6. Promotes Cognitive Health
Research indicates that vitamin C supplementation may enhance cognitive health by improving attention, work engagement, and cognitive task performance. A study involving healthy adults with low vitamin C levels (< 50 μmol/L) found that taking 500 mg of vitamin C twice daily for four weeks significantly increased attention and improved performance on cognitive tasks like the Stroop color-word test. These effects are linked to vitamin C’s role in reducing oxidative stress and supporting mental vitality. While mood variables like stress and depression showed no significant improvement, the findings highlight vitamin C's potential to sustain cognitive focus and mitigate age-related cognitive decline[14].
Topical Vitamin C
Types of Topical Vitamin C
Topical Vitamin C is available in various types, with popular ingredients including:
- • L-Ascorbic Acid: The most potent and widely used form, known for its ability to brighten skin and reduce pigmentation[16].
- • Tetrahexyldecyl Ascorbate: A fat-soluble derivative offering stability and deeper penetration into the skin[17].
These ingredients are incorporated into various formats, such as serums, creams, and masks, to suit different skincare routines and preferences.
Proven Benefits of Topical Vitamin C
Topical vitamin C offers a range of benefits for skin health, including antioxidative, photoprotective, antiaging, and anti-pigmentary effects. As one of the most powerful antioxidants in the skin, it protects against photoaging, UV-induced immunosuppression, and photocarcinogenesis. It boosts collagen synthesis, stabilises collagen fibres, and reduces collagen degradation, making it an effective antiaging solution. Additionally, vitamin C decreases melanin formation, helping to reduce pigmentation. A systematic review of studies with 139 participants highlighted its role in improving skin smoothness, reducing wrinkles, and lightening pigmentation in conditions like melasma. Biopsies and clinical assessments supported these findings, showing smoother, less wrinkled skin and significant depigmentation with topical use[18].
Moreover, vitamin C synergises with vitamin E to enhance protection against oxidative damage[19].
Conclusion
Vitamin C is a versatile powerhouse, offering significant benefits for overall health and skin care when used as supplements or through topical applications. While oral supplements strengthen immunity, promote collagen production, and provide systemic antioxidant protection, topical Vitamin C precisely targets specific skin concerns like hyperpigmentation, fine lines, and UV damage. Each approach has its strengths, and combining the two can maximise results for both internal and external well-being.
Explore a wide range of Vitamin C products at Nature’s Fix, sourced from trusted brands, to ensure quality and effectiveness.
FAQs
1. What’s the difference between L-Ascorbic Acid and other forms of Vitamin C?
L-ascorbic acid is the purest and most potent form of Vitamin C[5], commonly used in topical products for its brightening and anti-ageing properties[16]. Buffered forms like Calcium Ascorbate or Sodium Ascorbate are gentler and more suitable for sensitive stomachs[4][6].
2. What is the recommended daily intake of Vitamin C?
For adults aged 19 to 64, the recommended daily intake of Vitamin C is 40mg[15].
3. What are some foods rich in Vitamin C?
Foods naturally high in Vitamin C include citrus fruits like lemons, oranges, and grapefruits. Other excellent sources are strawberries, kiwis, and guavas. Vegetables such as bell peppers, broccoli, kale, and spinach also provide significant amounts of Vitamin C, making it easy to incorporate this essential nutrient into your diet[20].
References
1 – https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
2 – https://www.mdpi.com/2079-9284/6/4/58
3 – https://cityskinclinic.com/types-vitamin-c-skincare/
4 – https://lpi.oregonstate.edu/mic/vitamins/vitamin-C/supplemental-forms
5 – https://pmc.ncbi.nlm.nih.gov/articles/PMC10749424/
6 – https://pmc.ncbi.nlm.nih.gov/articles/PMC5746510/
7 – https://pubmed.ncbi.nlm.nih.gov/32901526/
8 – https://pubmed.ncbi.nlm.nih.gov/29099763/
9 – https://pmc.ncbi.nlm.nih.gov/articles/PMC6464316/
10 – https://ashpublications.org/blood/article/142/Supplement%201/1091/504755/
11 – https://pmc.ncbi.nlm.nih.gov/articles/PMC10820017/
12 – https://pubmed.ncbi.nlm.nih.gov/29763052/
13 – https://pmc.ncbi.nlm.nih.gov/articles/PMC4492638/
14 – https://pubmed.ncbi.nlm.nih.gov/34476568/
15 – https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/
16 – https://pmc.ncbi.nlm.nih.gov/articles/PMC7802860/
17 – https://pmc.ncbi.nlm.nih.gov/articles/PMC8395926/
18 – https://pubmed.ncbi.nlm.nih.gov/37128827/
19 – https://pubmed.ncbi.nlm.nih.gov/29104718/
20 – https://www.healthline.com/nutrition/vitamin-c-foods
