How to take vitamin C properly: Dosage, notes when using
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How to take vitamin C properly: Dosage, notes when usingVitamin C is one of the vitamins that plays an important role in human health. However, vitamin C supplementation is not always necessary and supplementation needs to be done safely and properly. Therefore, in this article Solife will guide you on how to supplement vitamin C, effective sources of vitamin C, the appropriate time to take vitamin C for each person and many other information.
1. Why is vitamin C important for our health?
Vitamin C, also known as ascorbic acid or ascorbate, is a natural antioxidant that can be found in many fresh foods and is essential for keeping you healthy and your body functioning properly.
Vitamin C's uses include keeping skin, bones and connective tissue healthy as well as helping the body absorb iron. Some people mistakenly believe that vitamin C will help you avoid getting the common cold. Although many studies have been conducted, there is still no convincing evidence of the above benefits. However, taking Vitamin C supplements as soon as you have cold symptoms can reduce the duration of the illness.
Severe vitamin C deficiency (consuming less than 7mg per day or about one orange segment over 4 weeks) can lead to scurvy. The condition can be associated with bone and blood vessel disease, bleeding, pain in the arms and legs, and in severe cases, death.
2. Should I supplement vitamin C?
Vitamin C supplementation may benefit your health, but it also depends on your current health condition and personal needs. However, if you have a balanced diet rich in vitamin C, there is no need to supplement. However, in some special cases, such as when you are sick or do not have an adequate diet, vitamin C supplements may be helpful. Based on our experience, you should discuss with your doctor or nutritionist to get specific advice for your case.
3. How to effectively supplement Vitamin C
Vitamin C is an important nutrient for health and the immune system. Proper vitamin C supplementation can help maintain good health and support immune function. Here are two effective sources of vitamin C you should use:
3.1 Supplement vitamin C from the diet
Supplementing vitamin C through the diet is the best and most natural way to ensure an adequate supply of vitamin C for the body. Here are some vitamin C supplements that you can include in your daily diet:
Oranges, lemons, tangerines: These are the most popular and richest sources of vitamin C. One orange can provide about 70-90 mg of vitamin C.
Pineapple: Pineapple contains large amounts of vitamin C, as well as the enzyme bromelain, which has anti-inflammatory effects.
Kiwi: One kiwi fruit provides about 70-90mg of vitamin C.
Strawberries: Strawberries are a rich source of vitamin C, a plate of strawberries can provide about 85mg of vitamin C.
Collard greens: Collard greens, such as broccoli and watercress, are also rich sources of vitamin C.
Tomatoes: Tomatoes provide a certain amount of vitamin C and are also rich in other antioxidants.
Onions and garlic: Onions and garlic also contain a certain amount of vitamin C.
Vitamin C is one of the essential nutrients that helps strengthen the immune system and supports collagen production, which has great benefits for the health of the skin and blood vessels. Some recipes and food combinations to optimize vitamin C absorption may include:
Fruit and Vegetable Salad: Combine strawberries, kiwi, and oranges into a refreshing fruit salad. Add vegetables like sliced red bell peppers and spinach to enhance flavor and vitamin C. You can sprinkle a little fresh lemon juice on top to brighten the flavor and enhance absorption. .
Vitamin C Boost Smoothie: Make a smoothie by pureeing pineapple, kiwi, some strawberries and oranges with a little water or almond milk. For added fiber and nutrition, add a handful of spinach or kale.
Juice Booster: Juice red bell peppers, tomatoes, and carrots to create a juice rich in vitamin C and beta-carotene, which helps boost the immune system and eye health.
Tomato and Bell Pepper Salsa: Combine chopped cherry tomatoes, red bell peppers, onions and a little parsley for a refreshing, colorful and vitamin C-rich salsa. This salsa can be served on its own. Make a side dish to any meal.
When combining foods, it is important to make sure not to cook them at high temperatures as high temperatures can destroy vitamin C. Additionally, combining foods rich in vitamin C with foods high in iron Foods such as beef, lentils, or pumpkin seeds will also help the body absorb iron better, because vitamin C promotes the conversion of non-heme iron (plant iron) into a more absorbable form.
3.2 Supplement vitamin C in pill form from functional foods
In addition to diet, you can use functional foods containing vitamin C to supplement it. Vitamin C supplements often come in the form of tablets, powders, drinks or effervescent tablets. Besides, to properly supplement vitamin C, please note the following points:
Choose products from trusted manufacturers that comply with safety and quality regulations.
Read the instructions for use carefully and adhere to the recommended dosage. Do not overdose on vitamin C, as this can cause side effects.
If you are taking medication or have special health concerns, consult your doctor or nutritionist before using dietary supplements.
In choosing popular and reputable vitamin C products on the market, consumers often face many choices. Below are detailed reviews and comparisons of some typical vitamin C products, helping you have an overview and make decisions that suit your personal needs.
1. Berocca vitamin C effervescent tablets (Germany)
Ingredients: Berocca effervescent tablets provide 500mg of vitamin C along with a significant amount of B vitamins and minerals such as calcium and magnesium.
Provides a broad spectrum of vitamins and minerals.
Effervescent tablets are easy to use, especially suitable for the elderly or those who have difficulty swallowing tablets.
Not suitable for people with kidney problems or those who need to limit oxalate.
Target users: Children 15 years and older and adults.
Reference price: About 7,500 VND/pill.
2. Nature's Way chewable vitamin C supplement (Australia)
Ingredients: Each chewable tablet provides 30mg vitamin C and 2.5mg zinc.
Chewable tablets have a delicious taste and are suitable for children.
Adults need to use a larger number of tablets to achieve the recommended dosage.
Target users: Children from 4 - 18 years old.
Reference price: About 4,900 VND/pill.
3. Dr.Frei vitamin C effervescent pills (Switzerland)
Ingredients: 1000mg vitamin C in each effervescent tablet.
High vitamin C content, suitable for enhancing immunity.
Easily dissolved and has a pleasant taste.
Effervescent tablets need to be stored carefully to avoid moisture absorption.
Intended users: Adults and children 14 years and older.
Reference price: About 5,850 VND/pill.
4. Nat C 1000mg vitamin C pill (Thailand)
Ingredients: Vitamin C combined with sodium ascorbate, rose hip extract, calcium ascorbate, and bioflavonoids.
The products are diverse in ingredients, supporting health and beauty.
The tablet form may not be suitable for young children.
Intended users: Adults and children 9 years and older.
Reference price: About 4,766 VND/pill.
5. Hotchland Mega Beauty vitamin C supplement pills (USA)
Ingredients: This product not only provides vitamin C but also supplements collagen, hyaluronic acid, and other substances such as alpha lipoic acid and biotin.
Combining collagen and hyaluronic acid, good for skin and hair health.
Products focus on beauty care as well as health.
Needs to be used multiple times a day, may not be convenient for everyone.
Target users: Adults.
Reference price: About 8,144 VND/pill.
When choosing a vitamin C product, you should carefully consider the ingredients, required dosage and suitability for the intended user. In addition, don't forget to consult a medical professional before deciding to make a purchase, to ensure the choice is safe and suitable for the health condition of you and your family.
4. Effective ways to supplement vitamin C
Appropriate time to take vitamin C
Vitamin C is an essential nutrient for health, and determining the appropriate time to take vitamin C can optimize its benefits for each specific person.
The ideal time to take vitamin C for adults is in the morning, after breakfast. This not only helps enhance vitamin C absorption thanks to the presence of food in the stomach, but also provides energy and boosts immunity for the new day.
Children can take vitamin C in the morning or at noon, after the main meal. This helps avoid irritation of an empty stomach and at the same time ensures the best absorption of vitamin C.
Elderly people should take vitamin C in the morning or noon. Because the digestive system in the elderly may be more sensitive, taking it after meals will help minimize the possibility of irritation.
For pregnant and breastfeeding women:
Pregnant and breastfeeding women should consult their doctor to determine the most appropriate time to take vitamin C, usually after meals to optimize absorption and minimize risks to the baby.
Taking vitamin C with iron-rich foods may improve iron absorption.
Avoid taking vitamin C with foods or drinks that contain caffeine because caffeine can reduce your body's ability to absorb vitamin C.
Vitamin C should not be taken before bed because its antioxidant activity may increase energy levels and cause difficulty sleeping in some people.
In general, the optimal time to take vitamin C depends on the person and personal lifestyle habits. Following the instructions above and consulting with your doctor is the best way to ensure that you are taking vitamin C safely and effectively.
Correct method of taking vitamin C supplements
Correct method of taking vitamin C supplements
Divide the dose: Instead of taking it at once, divide your dose of vitamin C into several times a day. This helps maintain stable vitamin C levels in the body and optimize absorption.
Take with food: Taking vitamin C with meals can help increase absorption. When combined with fat sources such as olive oil or fish oil, vitamin C can also be better absorbed.
Avoid overdose: Vitamin C is an aqueous vitamin, which means the body cannot accumulate it. Taking too much vitamin C can lead to side effects such as diarrhea and digestive upset. Follow the recommended dosage and discuss your specific needs with your doctor. Please read this article now to know the harmful effects of taking too much vitamin C. In this article we will answer for you the question "Is it good to drink vitamin C regularly?" in extremely detailed detail.
Choose the right oral form: Vitamin C can be found in tablet, capsule, powder or liquid form. Choose the form that you feel most comfortable with and that is easy to integrate into your daily routine.
Follow the manufacturer's instructions: Carefully read the instructions for use on the vitamin C product you choose and follow the manufacturer's instructions. This ensures that you use vitamin C properly and optimize its benefits.
Talk to a medical professional: If you have any serious health problems or are taking medication, talk to your doctor or health professional before starting a vitamin C supplement. They will provide advice. appropriate based on your health condition and personal needs.
In addition, each dosage form often has some general notes when using, such as:
With pills, take plenty of water.
For vitamin C chewable tablets, chew thoroughly before swallowing.
Do not crush, chew, or break extended-release tablets. Swallow the pill whole.
Use a measuring device (measuring spoon, measuring cup) to measure the dose if this vitamin is in liquid form. If you don't have a measuring device, ask your pharmacist.
5. When do you need to supplement vitamin C?
There are some situations when you may need to supplement with vitamin C to ensure your body gets enough. Here are some situations when vitamin C needs may increase:
Smoking: Cigarettes contain substances that oxidize and damage cells. Smokers may have a higher need for vitamin C to help counteract the effects of these harmful substances.
Elderly people: Elderly people often have a poorer ability to absorb and use vitamin C. Therefore, vitamin C supplementation can help meet the nutritional needs of the elderly.
Stress and pressure: Stressful situations, psychological or physical pressure can reduce vitamin C levels in the body. Vitamin C supplements can support the immune system and provide energy in these situations.
Diseases and treatment: Some diseases such as chronic sinusitis, diabetes, and cardiovascular disease can reduce vitamin C levels in the body. Supplementing vitamin C can support treatment and improve health.
Poor absorption: Absorption disorders, such as gastrointestinal disorders or after gastrointestinal surgery, can reduce the ability to absorb vitamin C from the diet. In this case, vitamin C supplements may be necessary.
6. How much vitamin C supplement is enough?
The amount of vitamin C sufficient to meet each person's needs may vary and depends on many factors, including age, gender, health status, and daily activities.
The recommended daily dose of vitamin C for people in each specific age group is as follows:
Children from 1 to 3 years old: 15 mg
Children from 4 to 8 years old: 25 mg
Children from 9 to 13 years old: 45 mg
Adolescents 14 – 18 years old: 75mg (for men) and 65mg (for women)
Adults over 19 years old: 90mg (for men) and 75mg (for women)
Some special cases require additional vitamin C such as:
Smokers should supplement 35 mg/day more than the recommended dose
Pregnant women should supplement 85mg of vitamin C every day
Breastfeeding women should supplement 120 mg of vitamin C per day
To date, there has been no research on vitamin C dosage for children under 1 year old. Experts have given approximate figures:
Children under 6 months: 40mg
Children 7 – 12 months: 50mg
However, the body does not absorb all of the vitamin C that is loaded into the body. If the amount of vitamin C used per day is 30 – 180mg, only 70 – 80% of that amount of vitamin C is absorbed by the body. The absorption rate of vitamin C is only about 50% if a person takes more than 1g of vitamin C per day. The remaining amount of vitamin C that is not absorbed will be excreted through the urine.
7. Is it good to take vitamin C effervescent tablets every day?
Taking vitamin C effervescent tablets every day may benefit your health, but effectiveness and effects will depend on your personal health condition and nutritional needs. Here are some benefits and things to keep in mind when using vitamin C effervescent tablets:
Immune system support: Vitamin C is a powerful antioxidant and plays an important role in supporting immune function. It can help strengthen the immune system and reduce the risk of infections.
Antioxidant: Vitamin C helps protect cells from damage caused by free radicals and environmental pollutants. It may help reduce the risk of cardiovascular disease, cancer and other diseases related to oxidative stress.
Iron absorption: Vitamin C has the ability to enhance iron absorption from plant foods, especially non-heme iron. This may be helpful for people who eat a vegetarian diet or are at risk of anemia.
Support for collagen-related cell and tissue health: Vitamin C is an important factor in the synthesis of collagen, an important structural substance for skin, bones, blood vessels and other tissues. Vitamin C effervescent tablets may support skin and bone health.
8. What should you not take vitamin C with?
Although vitamin C has many health benefits, there are also some limitations and interactions that can occur when you take it with certain foods or medications. Below are some negative interactions of vitamin C with some other substances:
Antacids (such as omeprazole): Taking vitamin C at the same time as antacids may decrease the effectiveness of the medication. Vitamin C may increase pH in the stomach, reducing the absorption of antacids. Leave time between taking vitamin C and antacids, following instructions from your doctor or manufacturer.
Other antioxidants: When used in combination with other antioxidants, such as vitamin E or beta-carotene, it may have a better impact on health. These antioxidants may synergize and provide benefits that protect cells from damage caused by free radicals.
Iron pills: Vitamin C has the ability to enhance iron absorption from food. If you are taking iron pills, taking vitamin C at the same time may help increase iron absorption. However, talk to your doctor or drug manufacturer to see if there is any interaction between vitamin C and the iron medication you are taking. For more details about the drug interaction between iron and vitamin C, please read the article: Can you take iron and vitamin C at the same time
Through the above article, it can be seen that supplementing vitamin C properly is important. During the process of supplementing vitamin C, you should pay attention to the dosage, time of intake, and some medications that should not be taken in combination with vitamin C. Finally, Solife hopes you can supplement vitamins for yourself and your family. effective family.