Before knowing about the different forms, we need to know why vitamin c is important. We all know that Vitamin c is an antioxidant, but there is more to know than just that.
This amazing antioxidant works to shield your cells from the damaging impacts of free radicals. Lack of vitamin c in the body can cause various diseases such as Scurvy, hyperthyroidism, Bleeding gums, Anemia, and even skin diseases.
Many people do not know that our bodies cannot produce Vitamin c. How can we get it then? The answer is simple – We can get vitamin c from our diet.
Although sometimes consuming vitamin c from food isn’t enough. Supplements can be the savior for that. Now let’s discuss the different forms of vitamin c and how each affects the body.
Forms of Vitamin c
l-ascorbic acid
Have you ever thought about the purest form of vitamin c? It is l-ascorbic acid. This form has huge popularity in the skincare industry as well.
Research has found that this powerful form of vitamin c helps in preventing environmental damage to the skin. An article by The Healthy Home Economist says that basically, L-ascorbic acid is synthetic vitamin c.
Ascorbyl-6-palmitate
Ascorbyl-6-palmitate is a fat-soluble version of vitamin c. This form is created by combining palmitic acid and ascorbic acid.
Magnesium ascorbyl phosphate
Magnesium ascorbyl phosphate is called MAP in short. This is a water-soluble form of vitamin c. MAP is formed by mixing ascorbic acid with magnesium salt.
Another interesting fact about Magnesium ascorbyl phosphate is that – It is oil-loving unlike other water-soluble versions of vitamin c. This form has so many dissimilarities from ascorbic acid (pure form of vitamin c).
What are the food sources for each?
Some animals can produce vitamin c in their own body, but humans can not. Nutritionists always suggest intaking foods that are rich in vitamin c.
Food sources for l- ascorbic acid
● Citrus fruits like orange, kiwi, lemon, etc.
● White potatoes
● Tomatoes
● Raw guavas
● Sweet green peppers
● Broccolis
● Brussels sprouts
● Pineapple chunks
● Cauliflowers
● White grapefruits
● Sweet yellow peppers
● Cantaloupes
● Parsleys
Food sources for Ascorbyl-6-palmitate
Ascorbyl palmitate is a preservative or antioxidant that is employed in baking to extend the shelf life of products that contain fat-based systems, such as frostings and fillings.
Add vitamin C to food, it can also be utilized as a functional component.
Food sources for Magnesium ascorbyl phosphate
Many of you may know that Magnesium ascorbyl phosphate is a vegan ingredient. Another piece of information is this form of vitamin c can be even more stable than ascorbic acid if it is heated at high temperatures.
Then it becomes ideal for nutritional fortification. But we have to remember that it can be suitable for high-temperature processed foods only.
Vitamin c supplements
Mostly, people get enough vitamin c from consuming foods. But in some cases, a lack of vitamin c can be seen and supplements become compulsory. People such as old persons, smokers, infants, etc are mostly a risk of vitamin c deficiency.
Which type of supplement is considered best for absorption and why?
All of you might have seen a lot of supplements available in the market. Some of these even claim to fulfill 100% of vitamin c in your body.
How true are these claims? Which type of supplement can be best for your body? Read below to find answers :
Tablet
Vitamin C drink tablets are very popular among people. Children are not fond of intaking capsules. So they can enjoy this as a tasty drink and can get proper nutrition at the same time.
Moreover, there are chewable tablets and gummies on the market. These come in different flavors sometimes.
Capsule
A capsule form of vitamin c can be suitable for older adults. This is one of the easy-to-consume vitamin c supplements. However, the dosage completely depends on the needs of your body.
Powder
Making your vitamin c mixture is fun. Vitamin c powder can be appropriate but of course without any added sugar ones.
This form dissolves quickly in water. You must be happy to know that this acts fast as well.
Liquid
Children who can not intake tablets or capsules can consume the liquid form of vitamin c easily. It can be consumed without dissolving in water. This form works more rapidly for them than other forms.
Every type of vitamin c is not suitable for everyone. It should be remembered that one should not consume a high dosage of these supplements without a doctor’s prescription.
Vitamin c is a vital ingredient for our body. It helps to build up muscles, boosts the immune system, and many more. It also helps the body to absorb another essential component which is iron.
People mostly think that consuming a high percentage of vitamin c will not do any harm. Well, It’s a myth. Taking too much vitamin c can cause several side effects like vomiting, diarrhea, etc.
Researchers have found that consuming more than 2000 milligrams of vitamin c per day can be responsible for serious damage to the body. So, Vitamin C should be consumed both from foods and supplements as required by our bodies.
