Vitamin C

One of our biggest single-nutrient collections at 142 products - tablets, capsules, sachets, powders, liquids and chewables, in standard, timed-release, buffered and liposomal forms. Brands include HealthAid, Natures Aid, Lamberts, Biocare, Well Actually, Quest, Altrient and Ener-C.

What does vitamin C do?

More approved claims than almost any other nutrient. Vitamin C contributes to the normal function of the immune system, to normal collagen formation for the normal function of skin, bones, cartilage, blood vessels, gums and teeth, to normal energy-yielding metabolism, to the normal functioning of the nervous system, to normal psychological function, to the protection of cells from oxidative stress, and to a reduction of tiredness and fatigue. It also increases iron absorption.

What are the different forms?

• Ascorbic acid - the standard form, and the least expensive.
• Buffered vitamin C - ascorbic acid combined with a mineral such as magnesium or calcium, which makes it less acidic. Often chosen by people who find plain ascorbic acid harsh.
• Timed release - formulated to release gradually rather than all at once, since vitamin C is water-soluble and not stored by the body.
• Liposomal - encapsulated in a phospholipid. Altrient and the Zooki range use this format, and it sits at a higher price point.
• With bioflavonoids - combined with compounds found alongside vitamin C in fruit.

How much should I take?

The Nutrient Reference Value is 80mg, which is easily reached through diet. Most supplements here supply considerably more than that - 500mg and 1000mg are the common strengths. Vitamin C is water-soluble, so what the body does not use is excreted. Very high intakes can cause digestive upset in some people; follow the directions on the pack and do not exceed the stated dose.

Which format?

38 tablets, 25 capsules, 11 sachets, 7 powders, 5 liquids and 2 chewables. Sachets and powders dissolve in water and suit larger servings; chewables are the usual choice for children, though check the age range on the pack.

Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle.