What is most bioavailable form of Vitamin C as a supplement for those going that route? Thanks.
UPDATE (Fall/Winter): I started with 500 mg/day of Vitamin C supplementation (with Bioflavonoids) and worked up to 4000-6000 mg/day (depending on the day) before I saw GI distress like abdominal pain and/or diarrhea! The hubby went to 6000-8000 mg/day before seeing Vitamin C excess symptoms during winter!
UPDATE (Spring/Summer): In summer when far more local fruits (and veggies) are available we consume about 1000-3000 mg/day of Vitamin C supplementation.
We were both seriously too low! US RDA be damned!
You need to test by increasing by 500 to 1000 mg at time to find your threshold!
I defi itely think there are benefits to citrus in water, especially when you're not feeling well, but maybe both food + water for a good balance.
Kale, kiwi, guava, strawberries, broccoli, mustard greens, brussels sprouts, mustard greens, umm.. papaya, fresh herbs - parsley for sure - all are high in the C. Finish your dishes with big fat squeezes of lemon or lime, I love braised kale with lemon or just tossed with a lemon vinaigrette.
I know rose hips are high in C as well but that would be supplement form...
The juice from a whole lemon yields just 21mg of vitamin C. This is a third of the vitamin C RDA, although many believe that the RDA has been set far too low. For context, those who supplement vitamin C tend to take doses starting at 1000mg, often multiple times throughout the day.
Also, even if lemons/limes are low in sugar, I don't think that it's great for your teeth to constantly bathe them in an acidic liquid.
Vitamin C is easily lost during cooking. Bell peppers make a lovely refreshing snack as crudités (either on their own or in a gazpacho) and just one contains over 200% of vitamin C RDA whilst being low in carbs/fructose.
For me, it's grapefruit-grapefruit-grapefruit.
I'm convinced there are other things in grapefruit beside the C that seem to fine-tune my overall well-being. The difference between eating them and not is clear and surprising to me. I really miss them if I skip a few days. I went off and on several times, and tried other fruits without the good results.
I've done the lemon/lime wedge thing in my water but the only benefit felt was flavor.
i just pop some friendly Vitamine c tablets because most animals my size create 15,000 milligrams a day and i cant. i have no hope of even comeing close to that amout by eating food. and while i know that humans can recycle vitamine C at the expense of other molecules i realize my species has limitations. i have had scurvey several times that went undiagnosed buy doctors. you might ask how can that be possible eating a SAD diet. All that i can say is it did happen.
James Cook famously traveled with barrels of sauerkraut at sea to prevent scurvy amongst the crew. I'm sure that it would vary a lot from batch to batch, but I read that 3.5 ounces of sauerkraut contains 15 mg. of vitamin c. I actually supplement with vitamin c, and have no problem with it. I take ascorbic acid powder that contains bioflavonoids when I feel like I'm getting sick or feel a headache coming on.
As a Brit, or a Limey ;-) I think younger find that this is the way British sailors used to get their vitamin c on long sea faring journeys!
It works, but fruit & veg work too - possibly better as they're whole foods.
Camu Camu fruit grow in the river deltas of the Peruvian and Brazilian Amazon Rainforest and is the highest documented source of natural Vitamin C in the plant kingdom. In addition to Vitamin C, Camu Camu also contains a wide range of other nutrients necessary for maintaining good Health. Compared to Oranges, Camu Camu contains 50 times more Vitamin C, 3 times more niacin, 10 times more iron, double the amount of riboflavin, and 50% more Phosphorus. Camu Camu also contains high amounts of potassium and a wide range of amino acids and minerals. The synergy of all these nutrients make the Vitamin C in Camu Camu easily absorbed in the way nature designed - to support your health.
Comparison of Vitamin C content of Camu Camu vs. other fruits
Camu Camu - 2800mg/100g
Blackcurrant - 200mg/100g
Kiwi Fruit - 90mg/100g
Strawberry - 60mg/100g
Orange - 50mg/100g
Lime - 30mg/100g
Blueberry - 10mg/100g
Apple - 6mg/100g
We suggest you add a teaspoon of Camu Camu concentrated powder (4:1 concentrate) to your green drink, smoothie or fruit juice daily to top up on this essential nutrient.
Does anyone know how much vitamin D would be in a capsule of Camu Camu? I have bought some from Amazon as Fitday almost always had my vit C content low.
I don't eat a lot of fruit but do eat a lot of veg. I still feel a supplement is a good plan in our British winters!
It's hard to get too much vitamin c from food, and it is definitely the easiest way for your body to assimilate it. Green leafy vegetables, grapefruit, bell pepper, the aforementioned sauerkraut - all awesome ways to get vitamin c. And no, lime and lemon juice in drinks doesn't hurt, either. For most people, a paleo diet (including the lovely fresh produce involved) will take care of vitamin c requirements.
That said, I do still supplement with a vitamin c tablet a fair amount of the time, but it isn't the most bio available. Still, ascorbic acid tablets don't hurt if you are markedly deficient.
I can't remember the source, but I read an interesting article discussing vitamin C in supplements versus from real food. The issue was that Vitmain C has a number of cofactors besides ascorbic acid (which is defined as "vitamin C" by whoever makes these decisions). They showed that the amount of pure ascorbic acid required to cure scurvy was significanly greater than the amount provided in Vitamin C containing foods (including all of the cofactors). Meaning that you needed much less Vitamin C containing food to achieve the same result as you did pure ascorbic acid. So when discussing the RDA/necessary amounts of Vitamin C in the diet, that should be a consideration.
I personally do supplement, but I have added more food sources and switched to an all-fruit source of Vitamin C which supposedly contains the cofactors as well. I've gone from 2 grams of ascorbic acid to 500 mg of Vitamin C from this supplement and so far am feeling pretty good.