Supplements in Practice - Vitamin C

Question 1

Vitamin C:

Answer 1

Factors such as pollution exposure, chronic stress, illness and infection increase our need for vitamin C:
* Consider the reason for supplementing when choosing an appropriate form of vitamin C to use.
* For health maintenance: Use low-dose food forms, such as rose hip and acerola; the body recognises these as food.
* Detoxification: High dose ascorbic acid acts as an antioxidant; is quickly excreted from the body but takes free radicals with it.
* Preferred forms: Capsules, liposomal vit C, powders.
* Less desirable forms: Tablets, chewables, fizzy powders / tablets which can contain sweeteners, artificial colourings / additives.

Question 2

Vitamin C Forms: Ascorbic acid:

Answer 2

Form found naturally in food with good bioavailability. Acidic so may be harsh on the GIT.

Question 3

Vitamin C Forms: Bioflavonoids:

Answer 3

Beneficial plant compounds such as hesperidin, quercertin and rutin, often added; work synergistically to deliver extra immune benefits and may help to increase bioavailability.

Question 4

Vitamin C Forms: Liposomal

Answer 4

Increased bioavailability due to phospholipid outer casing protecting the vitamin C inside from damage.

Question 5

Vitamin C Forms: Time-release vitamin C:

Answer 5

Better bioavailability when taken in smaller doses throughout the day; time-release formulas maximise total absorption of vitamin C over a prolonged period.

Question 6

Mineral ascorbates:

Answer 6

Such as calcium, magnesium, sodium, potassium ascorbate are often called ‘buffered’ vitamin C.
* Joined to alkaline mineral to cause less GI upset. Gentler forms of vitamin C; better tolerated by the gut.
* Body absorbs carrier molecule as well as ascorbate.
* Important to consider the accompanying dose of mineral (calcium, magnesium, etc.) when taking higher levels.

Question 7

Ester-C®:

Answer 7

• Patented form of buffered vitamin C (mainly calcium ascorbate) shown to be well absorbed and tolerated in the gut like other mineral ascorbates.

Question 8

Adverse reactions include:

Answer 8

• Bowel tolerance: Can cause diarrhoea in high doses.
• Haemochromatosis: Sufferers should not supplement high-dose vitamin C as it may increase iron absorption; pro-oxidant effect.
• Lab tests: Can alter results; e.g. bilirubin, glucose, nitrites, leukocytes. Don’t take for at least 10 hours before testing.

Question 9

Vitamin C interactions:

Answer 9

• Cancer: Safety and efficacy during treatment is controversial; clients should consult their oncologist before supplementing.
• Statins: May affect lipid levels in individuals taking statins.