With regards to the most effective dosage of ascorbic acid supplements, it helps to know how the nutrient is absorbed by the physique.
“We now have transport proteins in our small gut that regulate how a lot ascorbic acid can move by way of the intestine [and] into the bloodstream,” explains Michels. And whereas there are a number of transport proteins that regulate how a lot ascorbic acid can cross over, all of them change into flooded once you take extra ascorbic acid than they’ll deal with (about 400 milligrams), he says.
Because of this, “the remainder of that vitamin C simply will get pushed by way of your gastrointestinal tract and is misplaced [in the urine],” notes Michels. What a bummer.
Luckily, it’s potential to maximise your blood concentrations of vitamin C. For those who’re taking pure ascorbic acid (i.e., greater than 300 to 400 milligrams per serving), the most effective plan is to interrupt it up into two or three doses and unfold them out all through the day.
“This fashion, the transport proteins have [a lower] likelihood of being overwhelmed, and extra vitamin C will get by way of the bloodstream,” says Michels.
It’s value noting that almost all scientific research, particularly these on the hyperlink between vitamin C and immune function, contain doses at 500 or 1,000 milligrams—and typically greater. So, for greater doses, you’ll need to be further conscious of the kind of vitamin C in your complement so you can optimize absorption.
That’s why mindbodygreen’s vitamin C potency+ makes use of a clinically researched and extremely bioavailable combo of vitamin C (a 1,000-milligram dose, to be actual), lipids (fatty acids from rice bran), and citrus bioflavonoids (phytonutrients from bitter orange).* So it is a complicated or trio, with C because the main actor, and the lipids plus citrus bioflavonoids because the supporting actors.
When taken collectively, the lipids assist vitamin C transfer by way of lipid membranes, whereas the citrus bioflavonoids assist buffer the C from oxidation.* For the file, this interprets right into a 233% higher cellular absorption rate of vitamin C in comparison with pure ascorbic acid.*†
The higher restrict of vitamin C is 2,000 milligrams a day (as per the Nationwide Academies), which means it’s very protected for many adults to take as much as that dose vitamin C each day.
Actually, a Free Radical Biology & Drugs examine discovered that greater doses of vitamin C can deliver additional health benefits—however you’ll want to get the inexperienced mild out of your well being care supplier earlier than beginning a high-potency vitamin C complement.*
