As the world becomes more educated on the topic of immunity, vitamin C has received a great deal of attention as one of the biggest immune system boosters. Also known as L-ascorbic acid, vitamin C is an essential water-soluble vitamin and antioxidant – necessary for the growth, development and repair of all body tissues. For instance, the presence of vitamin C would speed up the healing process of wounds.
With potent antioxidant powers, vitamin C has also been associated with many impressive health and skin benefits, which include:
- Lower risk of heart disease
- Protection against immune system deficiencies and cardiovascular disease
- Reduce inflammation
- Neutralise harmful free radicals
- Manage high blood pressure
- Reduce appearance of wrinkles
- Boost collagen production
However, due to the absence of the enzyme L-gulonolactone oxidase (GULO), human bodies, unlike 4,000 other species of mammals, can’t produce vitamin C. As such, it is imperative that we obtain them from diets or supplements.
How Much Vitamin C Should You Take a Day?
Now, while vitamin C is essential, it is also important to keep within the recommended intake. Too much of it can lead to adverse gastrointestinal repercussions such as diarrhoea, nausea, cramps, abdominal discomfort and more. As the adage goes, “too much of a good thing is bad for you” – moderation is vital.
So, how much is too much?
The maximum intake for adult men and women is 2000mg a day – but experts from the Food and Nutrition Board (FNB) at the Institute of Medicine (IOM) of the National Academies recommend 90 mg for healthy adult men and 75 mg for healthy adult women. Individuals who smoke will require 35 mg more vitamin C than nonsmokers.
If you are unsure of how much vitamin C to take per day, be sure to consult your doctor.
Signs of Vitamin C Inadequacy
Due to the widespread availability of vitamin supplements and fortified foods, severe vitamin C deficiency (scurvy) is relatively rare in developed countries like Singapore. But here are some signs indicating that your body is running low in vitamin C:
- Weight loss
- Muscle and joint aches
Natural Food Sources
Thankfully, vitamin C is relatively ubiquitous in the diet, with fruits and vegetables being the best sources. Fruits and vegetables high in vitamin C include:
- Citrus fruits (tomatoes, orange, grapefruit, limes and lemon)
- Red and green peppers
- Broccoli, cabbage and cauliflower
- Berries (strawberries, raspberries, blueberries and cranberries)
- Kiwi fruit
Why Do People Take Vitamin C Supplements?
We get it – at this point, you must be thinking, “If we can get sufficient vitamin C through whole foods, why do people still take vitamin C supplements anyway?”
Well, simply because it is not always practical for everyone to consume the required amount of vitamin C needed through fruits and vegetables on a daily basis. Due to hectic work schedules and busy lifestyles, more Singaporeans are adopting poor eating habits – such as relying on snacks and ready-to-eat processed foods to fill their tummies. Unfortunately, these meal alternatives do not offer the same amount of essential vitamins and minerals as whole foods.
Here is where supplements come in handy. These “health in a bottle” offer hard-to-beat convenience, making it easier for individuals to fill the nutritional gaps.
The Different Forms of Vitamin C Supplements
Vitamin C supplements come in a variety of forms, including tablets, capsules, gummies, liquid and more. Within our Hakubi range alone, you can find them in liquid and tablet forms. As of now, there are little to no scientific evidence that any form is better than another – so it is entirely up to your personal consumption preferences.
Give Our Hakubi Range a Try
If you are in search of Japanese vitamin C supplements, our Hakubi White C Tablets and Hakubi White C Drink are among the best in the market. Stay on top of your vitamin C game with Sato Pharmaceutical today!