When and how to take vitamin C

Estimated read time: 5,1 minutes.

Vitamin C or ascorbic acid is an essential nutrient to strengthen the immune system , with a high antioxidant power, which has multiple beneficial properties for health.

It is a vitamin that the human body cannot generate on its own, hence the importance of providing vitamin C to our body through food , being essential for any healthy and balanced diet.

But when and how to take vitamin C? 

If you want to take advantage of all the benefits of this nutrient, take note because at Be Levels we are going to tell you when to take vitamin C to enhance its effect, as well as the different ways to ingest it.

First of all, what is vitamin C and what benefits does it provide to the body?

One of the most well-known nutrients, vitamin C is a water-soluble vitamin , meaning that it dissolves in water and is transported to the body's tissues, but is not stored in large quantities, so any excess of this vitamin is excreted in urine , making it necessary to consume it regularly to maintain adequate levels in the body.

Highly healthy, these are some of the most notable benefits of vitamin C that you probably didn't know about:

• Antioxidant power : Vitamin C acts as a powerful antioxidant, protecting cells from damage caused by free radicals, which are unstable molecules that can contribute to the development of chronic diseases such as heart disease and cancer.
  
  
• Immune system booster : Known for its ability to strengthen the immune system, it helps stimulate the production and function of white blood cells, which are essential for fighting infections.
  
  
• Collagen production : This vitamin is crucial for the synthesis of collagen, a protein vital to the health of the skin, blood vessels, tendons, ligaments, and bones. Collagen also helps maintain the elasticity and firmness of the skin.
  
  
• Improves iron absorption : It improves the absorption of non-heme iron, which is found in plant-based foods. This is especially beneficial for people who follow a vegetarian or vegan diet.
  
  
• Wound healing : Because of its role in collagen production, vitamin C is essential for proper wound healing. It helps repair and maintain damaged tissues.
  
  
• Cardiovascular health : Some studies suggest that vitamin C, by improving blood vessel function and reducing blood pressure, can help reduce the risk of cardiovascular disease.
  
  
• Eye protection : It can also help prevent age-related eye diseases such as macular degeneration and cataracts thanks to its antioxidant properties.

 

When is it best to take vitamin C?

According to experts, it is advisable to take vitamin C in the morning , after the overnight fasting period, along with a proper diet.

The reason is that in the morning the body needs a greater amount of energy to be able to face the day with confidence. It can be taken on an empty stomach or with breakfast.

Although it will depend on each person's age, generally, an adult needs a daily dose of between 80-120 mg of vitamin C to maintain adequate levels.

How to take vitamin C?

We can take vitamin C directly through our daily diet , by eating foods rich in this vitamin such as certain fruits and vegetables, among which we highlight citrus fruits such as oranges or grapefruit, as well as kiwi or peppers.

However, if we find it difficult to maintain a proper diet or have deficiencies, we can also resort to dietary supplements with vitamin C , which will allow us to ensure an adequate intake of this vitamin and maintain good levels over time.

At Be Levels we offer you Chill Mood, a supplement with vitamin C that will help you prevent deficiencies of this vitamin , providing antioxidants that will improve the function of the immune system, with all the benefits that this entails.

Specially designed for people who cannot sleep well , wake up several times during the night, suffer from insomnia and, in short, cannot rest deeply, Chill Mood is the definitive supplement for sleeping well , which will help you fall asleep sooner and improve its quality, eliminate the feeling of fatigue and reduce stress and anxiety levels.

Foods rich in vitamin C

We already know how and when it is best to take vitamin C , and now we are going to show you the foods with the highest amount of vitamin C so that you can start introducing them into your daily diet.

• Fruit :

Among the fruits richest in vitamin C are citrus fruits, such as oranges, tangerines, grapefruit and lemons . In addition, other fruits such as kiwi, apples, plums, pears, currants, raspberries, strawberries, passion fruit, pineapple, mango, figs and melon are also excellent sources of this vitamin.

• Vegetables :

As for vegetables, broccoli, sweet potatoes, cucumber, lettuce, eggplant, spinach, purple cabbage, parsley, tomatoes, red peppers and baked potatoes are rich in vitamin C. These vegetables are not only nutritious, but also add variety and flavor to our daily diet.

• Foods of animal origin :

Although to a lesser extent, some foods of animal origin also contain vitamin C , such as the following:

• Calf liver.
• Beef.
• Chicken.
• Pig.
• Raw oysters.
• Cod roe.
• Goat and cow milk.

As you can see, vitamin C is found in very common and accessible foods , which makes it easy to incorporate into daily meals, whether in main meals, or at lunch or snack.

 

Symptoms that indicate you need more vitamin C intake

Vitamin C deficiency in the body can increase the risk of disease , making us more vulnerable, which is why it is essential to maintain adequate levels.

When this is not the case, these are some of the symptoms that indicate a lack of vitamin C in the body:

• More tired than usual.
• Inflammation of the gums.
• Joint pain.
• Bruises.
• Poor wound healing.

As you can see, vitamin C is an essential nutrient with multiple benefits for the body , which is important to take daily to maintain good health and prevent diseases, as well as to rest better and feel more energetic.