Vitamin C is an important nutrient that is essential for human health and wellness. It is involved in a wide range of biological processes, including the synthesis of collagen, the maintenance of healthy skin, and the promotion of a strong immune system. Despite its importance, the relationship between vitamin C absorption and low carbohydrate diets is still not well understood. Many people believe that low carbohydrate diets can increase vitamin C absorption, while others question this relationship. This raises the question: what is the true relationship between vitamin C absorption and low carbohydrate diets? In this article, we will explore the evidence behind this relationship and try to shed some light on this important topic.
Carbohydrates & Vitamin C Absorption
Carbohydrates have been shown to have an impact on vitamin C absorption in the human body. High-carbohydrate meals can reduce the absorption of vitamin C, while low-carbohydrate diets have been shown to increase vitamin C absorption.
When consumed with carbohydrates, vitamin C is absorbed into the body through a sodium-dependent transporter in the small intestine. This transporter has a limited capacity and can become saturated with large amounts of carbohydrates, leading to reduced vitamin C absorption.
On the other hand, low-carbohydrate diets have been shown to increase vitamin C absorption, as they reduce the amount of carbohydrates in the diet and free up the sodium-dependent transporter, allowing for increased absorption of vitamin C.
It is important to note that while carbohydrates can impact vitamin C absorption, a balanced diet that includes a variety of nutrient-dense foods, including fruits and vegetables, can provide sufficient vitamin C to support optimal health.
Carbohydrates can impact vitamin C absorption in the human body. High-carbohydrate meals can reduce the absorption of vitamin C, while low-carbohydrate diets have been shown to increase vitamin C absorption.
Best Animal Based Sources for Vitamin C
Vitamin C is best known for being abundant in fruits and vegetables, however, some animal-based foods can also provide significant amounts of this important nutrient. The best animal-based sources of vitamin C include:
Liver: Beef liver, chicken liver, and pork liver are all excellent sources of vitamin C.
Oysters: Oysters are a rich source of vitamin C, with a 3-ounce serving providing approximately 15 milligrams of vitamin C.
Salmon: Wild salmon is a good source of vitamin C, with a 3-ounce serving providing approximately 6 milligrams of vitamin C.
Cod: Cod is another good source of vitamin C, with a 3-ounce serving providing approximately 7 milligrams of vitamin C.
Beef: Beef can also provide small amounts of vitamin C, with a 3-ounce serving providing approximately 1 milligram of vitamin C.
Taking Vitamin C Supplements
Vitamin C supplements can be an effective way to increase your intake of this important nutrient. However, it is important to follow some guidelines when taking vitamin C supplements to ensure that you receive the most benefit from this supplement.
Dosage: The recommended daily allowance (RDA) for vitamin C is 90 milligrams for men and 75 milligrams for women. It is best to start with a lower dosage of vitamin C and gradually increase the amount as needed. It is also important to consult with a healthcare professional before taking high doses of vitamin C, as excessive amounts of this nutrient can cause side effects.
Timing: Vitamin C is best absorbed when taken in small doses throughout the day, rather than in one large dose. Taking vitamin C supplements with food can also help to improve absorption.
Quality: Choose a high-quality vitamin C supplement that is free from additives and contaminants. Look for supplements that are made by reputable manufacturers and are certified by a third-party organization.
Form: Vitamin C is available in several forms, including ascorbic acid, sodium ascorbate, and calcium ascorbate. Ascorbic acid is the most commonly used form of vitamin C, and is the form that is found in most fruits and vegetables.
Interactions: Vitamin C can interact with certain medications, including aspirin and anticoagulants. If you are taking any medications, it is important to consult with a healthcare professional before taking vitamin C supplements.
Order Vitamin C Supplements Online
Here are some popular Vitamin C supplements available on Amazon:
Solgar Vitamin C 1000mg: This supplement provides 1000 milligrams of Vitamin C in each tablet. It is non-GMO, gluten-free and suitable for vegans.
Garden of Life Vitamin Code Raw Vitamin C: This supplement provides 500 milligrams of Vitamin C per capsule, along with a variety of other nutrients and antioxidants. It is non-GMO, gluten-free, and suitable for vegans.
Nature’s Bounty Vitamin C: This supplement provides 500 milligrams of Vitamin C per tablet and is designed for daily use. It is gluten-free and does not contain artificial colors or flavors.
Pure Encapsulations Vitamin C: This supplement provides 1000 milligrams of Vitamin C per capsule. It is hypoallergenic and does not contain any artificial preservatives, colors or flavors.
Thorne Vitamin C with Bioflavonoids: This supplement provides 1000 milligrams of Vitamin C per capsule and includes bioflavonoids to support the absorption of Vitamin C.
These are just a few examples of popular Vitamin C supplements available on Amazon. It is important to choose a high-quality supplement and consult with a healthcare professional before starting any new supplement regimen.