Vitamin C Supplements in Australia

Introduction to Vitamin C

Vitamin C, also known as ascorbic acid, is an essential nutrient that plays many important roles in the human body. Vitamin C is a water-soluble vitamin, meaning it dissolves in water and is not stored in the body. It must be obtained through the diet or supplements.

What is Vitamin C?

Vitamin C is a potent antioxidant that helps protect cells from damage caused by free radicals. It is also involved in maintaining healthy skin, bones, blood vessels and cartilage. Vitamin C helps with iron absorption and supports immune system function.

Importance of Vitamin C

Getting enough vitamin C is crucial for health. A severe deficiency in vitamin C can cause scurvy, which is characterized by symptoms like bleeding gums, bruising, muscle weakness and fatigue. Even a mild deficiency can negatively impact immune function and raise infection risk. Many experts recommend getting adequate vitamin C to enhance immunity and prevent deficiencies.

Recommended Intakes for Vitamin C

The recommended dietary intakes (RDIs) for vitamin C according to the Australian Nutrient Reference Values are:

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Vitamin C Supplements in Australia

Introduction to Vitamin C

Vitamin C, also known as ascorbic acid, is an essential nutrient that plays many important roles in the human body. Vitamin C is a water-soluble vitamin, meaning it dissolves in water and is not stored in the body. It must be obtained through the diet or supplements.

What is Vitamin C?

Vitamin C is a potent antioxidant that helps protect cells from damage caused by free radicals. It is also involved in maintaining healthy skin, bones, blood vessels, and cartilage. Vitamin C helps with iron absorption and supports the immune system function.

Importance of Vitamin C

Getting enough vitamin C is crucial for health. A severe deficiency in vitamin C can cause scurvy, which is characterized by symptoms like bleeding gums, bruising, muscle weakness, and fatigue. Even a mild deficiency can negatively impact immune function and raise the risk of infection. Many experts recommend getting adequate vitamin C to enhance immunity and prevent deficiencies.

Recommended Intakes for Vitamin C

The recommended dietary intakes (RDIs) for vitamin C according to the Australian Nutrient Reference Values are:

Infants

Children & Adolescents

Adults

Pregnancy

Vitamin C Supplements

Supplementing with vitamin C is a popular way to increase intake of this nutrient. Vitamin C tablets, or any form may offer health benefits, as long as dosage recommendations are followed.

Benefits of Taking Vitamin C Supplements

Research shows vitamin C may:

• Boost immunity and help fight infections
• Shorten duration and reduce severity of cold symptoms
• Lower blood pressure and maintain healthy arteries
• Improve iron absorption from plant foods
• Act as an antioxidant to reduce oxidative stress
• Support skin health and collagen production

How to Take Vitamin C Supplements

Vitamin C is available as tablets, capsules, powders and gummies. It is best absorbed at lower doses spread throughout the day. Taking 500-1000 mg 2-3 times daily is optimal for supplement use. Vitamin C is water-soluble and does not need to be taken with food, although some take it with meals to prevent potential stomach upset.

Choosing the Right Vitamin C Supplement

When selecting a vitamin C supplement in Australia, choose a reputable brand that contains evidence-based ingredients. Avoid megadoses over 2000 mg daily unless medically advised. Consider choosing buffered vitamin C tablets for better tolerance. Timed-release is also an option for prolonged antioxidant coverage.

Tips for Buying Vitamin C Supplements in Australia

There are many vitamin C supplement products available in Australia. Follow these tips for choosing a high-quality one that meets your needs:

• Check the % Daily Value (%DV) for vitamin C - higher %DV means more vitamin C per serving
• Look for certified organic and non-GMO ingredients when possible
• Make sure the type of vitamin C (ascorbic acid, sodium ascorbate etc) is clearly listed
• Avoid products with excessive fillers, flavors and additives
• Purchase from a trusted retailer like chemists, health food stores or reputable online sellers
• Ensure the product has an AUST L or AUST R number for quality assurance
• Choose vegetarian supplements if this aligns with your diet
• Check expiration date and proper storage instructions

Popular Brands of Vitamin C Supplements in Australia

Some well-known vitamin C supplement brands available in Australia include:

• Green Nutritionals Organic Green Vitamin C
• Thompsons Vitamin C 1000 mg Chewable
• Vitus Vitamin C
• NaturoBest Ultimate Vitamin C Bioflavonoids
• Amazonia Raw Wholefood Extracts Vitamin C

Potential Side Effects and Risks

Vitamin C supplements are generally well tolerated when taken as directed. However, there are some potential side effects and considerations:

Common Side Effects

• Upset stomach or diarrhea when exceeding tolerance level
• Headache, dizziness or nausea in sensitive individuals
• Facial flushing or redness of skin at high doses

Precautions and Interactions

• Those with iron overload disorders should avoid vitamin C supplements
• Large doses may interact with chemotherapy drugs
• Tell your doctor about vitamin C supplement use if taking blood thinners
• Vitamin C can interact with estrogen, warfarin, aspirin and other medications

FAQ

How much vitamin C should I take per day?

The RDI is 45-60mg per day for most adults but many experts suggest 200-500mg daily for optimum immune support and antioxidant benefits. Always follow dosing instructions on your specific supplement.

When is the best time to take vitamin C supplements?

Vitamin C is best absorbed multiple times per day in smaller doses. Taking your supplement with meals can help increase absorption and minimize potential stomach upset.

Are vitamin C supplements safe?

Vitamin C supplements are generally safe when taken as directed. Side effects like diarrhea may occur with mega-doses over 2000mg per day. Those with iron overload disorders should avoid vitamin C.

Why take vitamin C supplements?

Research shows vitamin C supplements can help reduce cold duration and severity, boost immunity, act as an antioxidant, lower blood pressure, improve collagen production, and more.