When and how to take vitamin C for maximum absorption and benefits

Vitamin C, also known as ascorbic acid, is one of the most ubiquitous supplements to be had anywhere in the world. It is utilized for immunity boosting as well as in the creation of collagen, and it plays a significant role in overall health. Few people are aware, though, that where and when you take it can play an important role in how efficiently your body can absorb and use the substance.

Why absorption is important

Vitamin C being a water-soluble vitamin does not get stored in the liver as vitamins that are fat-soluble. It gets washed through in the blood for an hour or two and then the remaining comes out in urine. In other words, dosing, timing, and food interaction all have their role in how much your body actually gets to utilize. For example, a single 1,000 mg dose is less potent than dividing the same dose in two.

Morning hours VS evening hours

Vitamin C should be taken in the morning, before eating anything else, not even tea or coffee (According to Doctor Saurabh Sethi, Harvard trained doctor), or even in the evening hours, there is no scientific evidence that suggest that it should be taken at any partcular time to of the day. Firstly, food eaten with it does not pose the risk of stomach discomfort, which can ensue if you take vitamin C on its own on an empty stomach. Secondly, vitamin C is a mild stimulating agent. There are some who argue that it provides a soothing energy boost, and thus morning consumption will be less disturbing of sleep than night-time consumption.

Take with food for better absorption

Food combination is also the key to absorption. Vitamin C is actively transported throughout the small intestine, and absorption is enhanced if taken with whole foods. Dietitians advise taking supplements along with food containing fruits, vegetables, or whole grains. Natural foods such as citrus fruits, berries, and leafy green vegetables enhance the efficiency of absorption. For instance, consuming a tablet of vitamin C with a serving of oatmeal and strawberries or a vegetable meal will enhance uptake to a great extent.

Split dosage with high amounts

The rate of body absorption decreases when more than 500 mg of vitamin C is consumed during one sitting. The estimated limit established according to NIH, says that adults above 19 years and plus of age male and female both can take upto 2,000 mg of Vitamin C a day.

Vitamin C is a worthwhile nutrient, but your body is only able to absorb so much. To obtain optimal benefits, dietitians recommend taking it any time of the day or with meals. Taking the supplement with food that has vitamin C, such as oranges, kiwis, or bell peppers, increases absorption. These small modifications will allow you to get the best from your daily supplement, keep your immunity, skin, and energy levels under control.

Most readily available sources of Vitamin C

Fruits and vegetables, particularly citrus fruits (such as oranges and grapefruit), berries (strawberries, kiwi), peppers (particularly red and green bell peppers), and cruciferous vegetables like broccoli and Brussels sprouts.
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