How do you recognize a good vitamin C supplement?

By Charlotte Labee

Vitamin C is one of the most well-known vitamins. It activates the body's natural energy, supports the bones and helps ensure a good resistance.

There are so many types of vitamin C on the market that sometimes you can't see the forest for the trees. What is important to look out for when choosing a vitamin C supplement and where do you recognize the difference in quality? We give you tips!

1. The type of vitamin C

There are different forms of vitamin C used in supplements. It is always important to read the label when you buy a vitamin C supplement.

Ascorbic acid is the most common form of vitamin C in supplements. This vitamin is soluble in water and functions as an antioxidant in the body. An antioxidant neutralizes free radicals, harmful substances that can damage cells and tissues, and promotes good health.
Mineral ascorbates, such as sodium ascorbate or calcium ascorbate, are buffered forms that are gentler on the stomach. They contain less acid and are a good option for people with sensitive stomachs and therefore suitable for everyone. Absorption is similar to other forms.
Liposomal vitamin C is encapsulated in liposomes (fat-like structures) that can improve absorption into the bloodstream. This type can be more expensive but has high bioavailability. The vitamin C is released gradually.

2. Dosage and use

Never take supplements lightly. It is always important to get advice on how many vitamin C supplements you can take per day. Where one person may be satisfied with 1 supplement a day, another may need a vitamin C supplement boost.

The recommended daily allowance (RDA recommended daily allowance) for vitamin C varies, but averages around 110 mg for adults. In children, this figure fluctuates from 50 mg per day for infants to 110 mg per day for adolescents. Supplements often contain higher doses, ranging from 500 mg to 1,000 mg per tablet or capsule. Supplements assume the ODH (optimal daily allowance). We always recommend taking 1 capsule of vitamin C per day of 650 mg.

Check the recommended dosage on the label and consult with a health professional, especially if you plan to take higher doses.

When food provides little or no vitamin C, the first signs of vitamin C deficiency appear after 4 to 6 months.

3. Purity and quality

Look for supplements that are free of unnecessary additives such as artificial colors and flavors, preservatives, or fillers. The more ingredients added, the less vitamin C the supplement contains.

4. Allergens

Check the label for possible allergens, such as gluten, soy, dairy, or nuts, if you are sensitive to them. For vegans or vegetarians, it is important to check that the supplement does not contain animal products, as some vitamin C supplements may contain gelatin.

5. Form of the supplement

Vitamin C supplements come in a variety of forms, including tablets, capsules, powders, chewable tablets and liquids. Choose the form that best suits your lifestyle and that you are most likely to use consistently. (Chewable) tablets are more likely to contain additives so that the substance sticks together.

6. Interactions and side effects

Although vitamin C is generally safe, in high doses it can cause diarrhea or stomach upset. So always stick to the maximum dosage listed on the label unless otherwise discussed with a therapist or doctor. People with certain health conditions or taking certain medications should exercise caution and consult a physician.

7. Price and brand

While price may be a consideration, it can affect quality. With supplements, cheap is expensive. High-quality ingredients that are easily absorbed by your body are unfortunately more expensive. If a brand is always offering big discounts, free products and no competent advice, ask yourself if this is the right supplement for you.