The main effects of vitamin C are promoting collagen fiber synthesis and inhibiting melanin synthesis in melanocytes. In terms of skin, it helps prevent aging and whiten the skin.
Taking into account the blood concentration of vitamin C, we will explain how to take vitamin C to enhance its effects. There are various times to take vitamin C, such as during meals, between meals, or before bedtime, and each has its own medical basis.
What you need to consider is when you want to increase your “blood concentration” of vitamin C.
There is a certain relationship between the blood concentration of any drug taken and its effect, not just with vitamin C. If you take more vitamin C, the blood concentration will increase. However, in the case of vitamin C, if you take more, the amount excreted also increases, and the amount remaining in the body (amount absorbed – amount excreted) does not increase much. The key here is how to take vitamin C so that you can maintain a high blood concentration and expect a higher effect.
To put it bluntly, the way you take vitamin C is more important than the amount you take. When you take vitamin C, the blood concentration is highest three hours after it is taken, due to the relationship between absorption from the small intestine and excretion from the kidneys. In other words, it is important that the effect of vitamin C is maximized three hours after taking it . Another thing to consider is the function of the kidneys, which are the main excretion route.
Take Vitamin C with meals…It’s also a good idea to avoid forgetting to take it
Vitamin C is originally taken from food. Therefore, taking vitamin C with meals is a physiologically correct way to take it. In fact, taking vitamin C three times a day with meals increases the blood concentration. Taking it with meals is also rational in that it helps prevent forgetting to take it.
Take Vitamin C between meals…maintain high levels throughout the day
The interval between meals varies depending on the number of meals and whether it is breakfast-lunch or lunch-dinner, but is generally 4-8 hours. Vitamin C reaches its highest blood concentration 3 hours after a meal, so the lowest blood concentration is just before the next meal. For people who have relatively regular meal times, we recommend taking it between meals. Taking it between meals will result in a high concentration being maintained throughout the day. However, for people who have irregular meal times, we do not recommend taking it between meals, as they may forget to do so.
Take Vitamin C before bed…this is the most effective way to take it once a day!
If you take vitamin C once a day, it is most effective to take it before going to bed. Vitamin C absorption does not decrease while you are sleeping. On the other hand, vitamin C excretion decreases while you are sleeping because blood flow to the kidneys decreases. Therefore, while you are sleeping, the decrease in blood vitamin C concentration also becomes slower, and as a result, you can achieve a high blood concentration.
In addition, the synthesis of collagen fibers, which is the main function of vitamin C, is related to growth hormone. Growth hormone is a hormone secreted while sleeping, so taking it before going to bed is also effective for this reason.
How do I choose a vitamin supplement? Natural vitamin C is more expensive, but is it just as effective?
Fruits, vegetables, potatoes, etc. contain a lot of vitamin C. Vitamin C extracted from food is sometimes called “natural vitamin C”. Natural vitamin C is more expensive than synthetic vitamin C. Vitamin E, which is the same vitamin, has a complex structure, but natural vitamin E and synthetic vitamin E have different structures, but vitamin C has a simple structure, so there is no difference in the effects of natural vitamin C and synthetic ascorbic acid.
Commercially available vitamin C preparations include ascorbic acid, sodium ascorbate, and calcium ascorbate.
Vitamin C (Ascorbic Acid)
It seems to be cost-effective. However, since it needs to be measured each time, if you want to take it on the go, you will need to take some ingenuity, such as dividing it into small portions in advance. It tastes bitter as it is, so adding it to orange juice or something similar makes it easier to drink.
Sodium ascorbate
It contains almost the same amount of sodium, so it is not recommended for people who are concerned about salt intake.
Calcium ascorbate
It is easy to drink and you can also take calcium, which is often lacking, so it is recommended.
However, since the safe dose of vitamin C is up to 2000 mg per day, we do not recommend taking more than 2000 mg. The current daily recommended amount of vitamin C for adults is 100 mg.
The best thing is for each individual to “drink in a way that suits their lifestyle”
The number of meals and the intervals between meals vary from person to person. It is best to take vitamin C in a way that suits your lifestyle and incorporate it effectively.