As we have seen, the best sources of vitamin C are fresh fruits and vegetables, which themselves have a composition reinforced by many other antioxidants and phytochemicals.
These are, like vitamin C, beneficial for the body and strengthen the assimilation of said vitamin.
It is important to know that natural vitamin C is very sensitive to light, air and heat, which explains the interest of stocking up on fresh and seasonal fruits and vegetables (no prolonged storage) , although this may have some limitations (availability, financial cost and practicality).
Indeed, access to fresh fruits and vegetables from short circuits is quite unequal and those that sit on the shelves of our favorite places of purchase have sometimes been stored for long periods. Consequently, their content in it is reduced.
At the same time, the task can be all the more difficult in the context of an active lifestyle, the needs being higher.
In this context, food supplements are an excellent alternative, economical and practical, which is attracting more and more people.
In terms of bioavailability, studies demonstrating the absence of significant differences between natural vitamin C from food and synthetic ascorbic acid are legion4,5.
On the other hand, a difference is observed when adding ingredients that promote its assimilation, such as:
- bioflavonoids
- phytochemical molecules
- various nutrients that usually accompany vitamin C in fresh fruits or vegetables
This is why some vitamin C-based supplements offer to combine these elements with their flagship ingredient.
Focus on absorption and bioavailability
Synthetic ascorbic acid tends to be just as bioavailable as it is in its natural form. Chemically, there is no known difference.
However, countless forms of vitamin C exist and each claims its superior effectiveness.
To find your way around, here is a topo of the main variants present on the market, and their interest:
1- Ascorbic acid: this is the proper name for vitamin C, in its simplest and least expensive form. However, it can cause inflammatory reactions in the stomach, as well as digestive problems. In this case, the ideal is to choose a different form, more gentle on the digestive system.
2- Vitamin C with bioflavonoids: these are polyphenolic compounds present in foods rich in it which, among other things, increase the absorption of ascorbic acid.
3- Mineral ascorbates: Also known as “buffered” vitamin C, minerals are less acidic and are often recommended for people who suffer from gastrointestinal complaints from taking regular ascorbic acid. The most common are: sodium ascorbate, calcium ascorbate, potassium ascorbate and magnesium ascorbate. Mineral ascorbates are generally more 4- expensive than ascorbic acid.
Esterified form: more digestible and gentler on the stomach, but more expensive than in its basic form. It is recommended for those who suffer from heartburn initiated by taking standard vitamin C.
