Lately, you’ve been hearing a lot about vitamin C and decided it’s time to boost your immune system. But as you shop for a vitamin C supplement, you discover multiple options. There’s plain ole’ vitamin C, and then there’s liposomal vitamin C, which sounds fancy and scientific. What gives? Is one better than the other? If you've been wondering about liposomal benefits, liposomal vitamin C vs vitamin C, you're not alone. This article will help you decide which vitamin C best meets your health needs and enhances your overall well-being.
Eya Vitamins’s premium liposomal vitamin supplements can help you achieve your goals by providing an easy, effective way to boost your health.
Why Do We Need Vitamin C?
Vitamin C is an essential vitamin. This means your body can’t produce it. It has many roles and has been linked to impressive health benefits. It’s water-soluble in many fruits and vegetables, including:
- Oranges
- Strawberries
- Kiwi fruit
- Bell peppers
- Broccoli
- Kale
- Spinach
The recommended daily intake for vitamin C is 75 mg for women and 90 mg for men. While getting vitamin C from foods is commonly advised, many people take supplements to meet their needs.
Protecting Cells from Damage
Vitamin C is a powerful antioxidant that can strengthen your body’s natural defenses.
Antioxidants boost the immune system by protecting cells from harmful molecules called free radicals. When free radicals accumulate, they can promote oxidative stress, which has been linked to many chronic diseases.
Studies show that consuming more vitamin C can increase your blood antioxidant levels by up to 30%. This helps the body’s natural defenses fight inflammation.
Aiding in Wound Healing and Supporting Overall Health
- Vitamin C helps encourage the production of white blood cells known as lymphocytes and phagocytes, which help protect the body against infection.
- Vitamin C helps these white blood cells function more effectively while protecting them from damage by potentially harmful molecules, such as free radicals.
- Vitamin C is an essential part of the skin’s defense system. It’s actively transported to the skin, where it can act as an antioxidant and help strengthen the skin’s barriers.
Studies have also shown that taking vitamin C may shorten wound healing time. What’s more, low vitamin C levels have been linked to poor health outcomes. For example, people with pneumonia tend to have lower vitamin C levels and vitamin C supplements have been shown to shorten the recovery time.
May Reduce Your Risk of Chronic Disease
Vitamin C is a powerful antioxidant that can strengthen your body’s natural defenses. Antioxidants are molecules that boost the immune system. They do so by protecting cells from harmful molecules called free radicals.
When free radicals accumulate, they can promote a state known as oxidative stress, which has been linked to many chronic diseases. Studies show that consuming more vitamin C can increase your blood antioxidant levels by up to 30%. This helps the body’s natural defenses fight inflammation.
May Help Manage High Blood Pressure
Approximately one-third of American adults have high blood pressure, which puts them at risk of heart disease, the leading cause of death globally. Studies have shown that vitamin C may help lower blood pressure in those with and without high blood pressure. An animal study found that taking a vitamin C supplement helped relax the blood vessels that carry blood from the heart, reducing blood pressure levels.
May Lower Your Risk of Heart Disease
Heart disease is the leading cause of death worldwide. Many factors increase the risk of heart disease, including high blood pressure, high triglyceride or LDL (bad) cholesterol, and low HDL (good) cholesterol levels. Vitamin C may help reduce these risk factors, reducing heart disease risk.
For example, an analysis of 9 studies with a combined 293,172 participants found that after 10 years, people who took at least 700 mg of vitamin C daily had a 25% lower risk of heart disease than those who did not take a vitamin C supplement. Interestingly, another analysis of 15 studies found that consuming vitamin C from foods not supplements, was linked to a lower risk of heart disease.
May Reduce Blood Uric Acid Levels and Help Prevent Gout Attacks
Gout is arthritis that affects approximately 4% of American adults. It’s incredibly painful and involves inflammation of the joints, especially those of the big toes. People with gout experience swelling and sudden, severe attacks of pain.
Gout symptoms appear when there is too much uric acid in the blood. Uric acid is a waste product produced by the body. At high levels, it may crystallize and deposit in the joints. Interestingly, several studies have shown that vitamin C may help reduce uric acid in the blood and, as a result, protect against gout attacks.
Helps Prevent Iron Deficiency
Iron is an important nutrient with a variety of functions in the body. It’s essential for making red blood cells and transporting oxygen throughout the body. Vitamin C supplements can help improve the absorption of iron from the diet. Vitamin C assists in converting iron that is poorly absorbed, such as plant-based sources of iron, into an easier-to-absorb form.
This is especially useful for people on a meat-free diet, as meat is a major source of iron. Simply consuming 100 mg of vitamin C may improve iron absorption by 67%. As a result, vitamin C may help reduce the risk of anemia among people prone to iron deficiency.
Boosts Immunity
One of the main reasons people take vitamin C supplements is to boost their immunity, as vitamin C is involved in many parts of the immune system.
- Vitamin C helps encourage the production of white blood cells known as lymphocytes and phagocytes, which help protect the body against infection.
- Vitamin C helps these white blood cells function more effectively while protecting them from damage by potentially harmful molecules, such as free radicals.
- Vitamin C is an essential part of the skin’s defense system. It’s actively transported to the skin, where it can act as an antioxidant and help strengthen the skin’s barriers.
Studies have also shown that taking vitamin C may shorten wound healing time. What’s more, low vitamin C levels have been linked to poor health outcomes. For example, people with pneumonia tend to have lower vitamin C levels and vitamin C supplements have been shown to shorten the recovery time.
Protects Your Memory and Thinking as You Age
Dementia is a broad term used to describe symptoms of poor thinking and memory. It affects over 35 million people worldwide and typically occurs among older adults. Studies suggest that oxidative stress and inflammation near the brain, spine, and nerves (altogether known as the central nervous system) can increase the risk of dementia. Vitamin C is a strong antioxidant. Low levels of this vitamin have been linked to an impaired ability to think and remember.
Several studies have shown that people with dementia may have lower blood levels of vitamin C. High vitamin C intake from food or supplements has been shown to protect thinking and memory as you age. Vitamin C supplements may aid against conditions like dementia if you don’t get enough vitamin C from your diet. However, additional human studies are needed to understand the effects of vitamin C supplements on nervous system health.
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Liposomal Vitamin C vs Vitamin C Comparison Guide
Between 14 and 30 percent of the vitamin C consumed in supplement form is absorbed by the body. That number can vary depending on your own vitamin C needs and the type of supplements you take. Consuming five servings of raw foods high in vitamin C per day, such as:
- Berries
- Kiwi
- Broccoli
- Citrus
It will provide adequate vitamin C. Supplementing with ascorbic acid, the equivalent form of vitamin C found naturally in foods, will increase blood levels further.
Understanding the Absorption Limits of Vitamin C and the Benefits of Liposomal Delivery
Natural absorption of vitamin C above the intake of about 200 mg decreases sharply with increasing doses by as much as 50 percent. This may be because our bodies use specific transporters of vitamin C in the small intestine called sodium-dependent vitamin C transporters (SVCT -1), which absorb efficiently only up to a certain point.
Our bodies regulate this absorption depending on the level of vitamin C in plasma. Any excess absorbed vitamin C will be excreted in urine to maintain a tight control of plasma concentrations. This is where liposomal vitamin C has an advantage.
How Liposomal Vitamin C Bypasses Traditional Transporters for Enhanced Absorption
Liposomes are phospholipid-containing microscopic spheres that carry vitamin C at their core. Their absorption does not depend on vitamin C transporters like SVCT-1. It relies on the direct fusion of the liposome with small intestinal cells, resulting in the direct intracellular release of vitamin C, eventually ending up in blood circulation.
Liposomal vitamin C has a substantially higher absorption rate than conventional vitamin C supplements and has many health benefits. This is due to the phospholipids used to surround or encapsulate the vitamin C, which allows it to bypass the slow vitamin C transporters in the gut.
What are Liposomes?
Liposomes are similar to cells. The same phospholipids that makeup cell membranes also comprise the outer shell of liposomes. The inner and outer walls of the liposome contain phospholipids, the most common being phosphatidylcholine. This structure creates a lipid bilayer that forms a sphere around an aqueous (water-containing) component, such as dissolved vitamin C.
Because the liposomes' outer shells resemble our cell membranes, liposomes can fuse with certain cells upon contact, delivering the liposome's content directly to the cell. This is the scientific advantage of the liposomal delivery system. Discovered in the 1960s, liposomes offer a targeted method for getting nutrients into the bloodstream without being destroyed by the digestive enzymes and acid in the digestive tract and stomach.
What is Liposomal Vitamin C?
In liposomal vitamin C, these phospholipids encapsulate vitamin C at their core. As mentioned above, liposomes are thought to fuse with the cells responsible for absorbing nutrients from the gut lining called enterocytes. Because they bypass the normal mechanism of absorbing vitamin C through slow vitamin C receptors type 1 (sodium-dependent vitamin C receptors SCVT 1), the bioavailability is much higher than standard vitamin C supplements. Taking a liposomal form of vitamin C is much more effective and efficient than traditional methods of vitamin C supplementation in terms of absorption.
Liposomal nutrients may be easier on your gut, which might help reduce the risk of gastrointestinal symptoms like bloating and diarrhea. (This is a known side effect for some folks taking high doses of vitamin C.) But even though liposomal vitamin C is absorbed more effectively and may be easier on the GI tract, it still works the same way as nonliposomal vitamin C once in your body.
5 Benefits of Liposomal Vitamin C
Taking standard vitamin C (ascorbic acid) offers several benefits to the human body. These benefits may be magnified when taking liposomal C.
1. Bioavailability
The best-understood advantage is that liposomal vitamin C has a much higher bioavailability than standard vitamin C. Bioavailability refers to how well vitamin C absorbs into your system. As mentioned, a liposomal vitamin C supplement allows your small intestine to absorb more of the nutrient than a standard vitamin C supplement. A 2016 study in 11 human subjects found that vitamin C encapsulated in liposomes increased vitamin C levels in the blood compared to an unencapsulated (non-liposomal) supplement at the same dose (4 grams).
Liposomal vitamin C’s bioavailability is only outstripped by intravenous (IV) vitamin C. IV vitamin C has 100 percent bioavailability by definition but is much more invasive, as it requires a needle insertion, a specially trained facility, and 1-3 hours for the slow infusion. High doses of IV vitamin C are used most frequently in conjunction with cancer treatment and provide a pro-oxidant effect that can ONLY be achieved with very high IV doses of vitamin C. The pro-oxidant effect of high-dose IV vitamin C differs greatly from that of low vitamin C doses, which provide antioxidant activity.
2. Heart and Brain Health
Vitamin C intake (via diet or supplements) may decrease the risk of cardiovascular disease by about 25 percent, according to a 2004 analysis published in The American Journal of Clinical Nutrition. Any form of vitamin C supplement improves endothelial function and ejection fraction.
Endothelial function involves the contraction and relaxation of blood vessels enzymatic release to manage blood clotting, immunity, and platelet adhesion. Ejection fraction is “the percentage of blood that is pumped (or ejected) out of the ventricles when the heart contracts on every beat.” These results suggest that vitamin C may be essential in preventing cardiovascular disease and improving heart health.
Role of Liposomal Vitamin C in Reducing Reperfusion Injury and Oxidative Stress After Ischemic Events
After a stroke or heart attack, it’s important to heal the tissues damaged by the lack of oxygen. Once blood flow is restored, the reoxygenation of previously oxygen-deprived cells leads to tissue damage called "reperfusion injury." This process is accompanied by an “excessive generation of free radicals.” When delivered intravenously, vitamin C is a potent antioxidant that counteracts and neutralizes free radicals that cause the oxidative stress associated with reperfusion.
In one animal study, liposomal vitamin C prevented brain tissue damage from reperfusion when administered before blood flow was restricted. Although blood levels achieved by IV-infused vitamin C are much higher than those of liposomal vitamin C, one study observed that liposomal vitamin C was nearly as effective as IV vitamin C in preventing tissue damage during reperfusion. The research was conducted in 11 subjects who had temporary obstruction of blood flow to their arms by a tourniquet.
3. Cancer
Intravenous vitamin C can be used in high doses to fight cancer in tandem with traditional chemotherapy. It may not eradicate cancer on its own, but it can improve the quality of life, increasing energy and mood for many cancer patients. On a case-by-case basis, IV vitamin C can even induce regression of cancer. A 2014 review recounts several reports of remission when using IV vitamin C with chemotherapy. One shouldn’t rely on IV vitamin C to induce remission or treat cancer on its own, as these cases are isolated at best.
Vitamin C can be a great adjuvant (helper) to traditional cancer treatment. Liposomal vitamin C has not been tested explicitly in human subjects with cancer. Many cancer patients receiving IV vitamin C, however, also use liposomal vitamin C in high doses between IV treatments. After receiving a high dose of IV vitamin C, it is not uncommon for blood levels to drop below normal in the days after the infusion (trough levels). Therefore, it’s highly recommended to increase oral intake levels of vitamin C between IV vitamin C infusions, mainly to prevent low rebound through plasma levels of vitamin C.
4. Collagen Production
Collagen is the most abundant protein in our bodies; however, our natural collagen production slows around age 25. Vitamin C is a cofactor in the enzymes that produce collagen, which is necessary for the function and health of your bones, blood vessels, and joints where collagen abounds.
When vitamin C levels run low, such as:
- In times of stress
- Infection
- Chronic illness (i.e., diabetes, autoimmune illness that generates high levels of free radicals and oxidative stress)
Less of it is available for collagen production. Since collagen is the structural protein that holds us together, this can manifest as weaker joints, tendons, blood vessels, and connective tissue. More superficially, weaker collagen can manifest as sagging skin with more wrinkles.
5. Oxidative Stress
In general, some level of oxidative stress occurs within every living thing. As a 2006 review puts it: “There is increasing evidence connecting oxidative stress with a variety of pathological conditions including cancer, cardiovascular diseases, chronic inflammatory disease, post-ischaemic organ injury, diabetes mellitus, xenobiotic/drug toxicity, and rheumatoid arthritis.” Vitamin C is a potent antioxidant found in generous quantities within the human body.
What’s the Difference Between Regular Vitamin C and Liposomal Vitamin C?
Regular vitamin C, also known as ascorbic acid, is what you’ll find in most vitamin C supplements as a powder, tablet, or capsule.
- This type of vitamin C is water-soluble, meaning it’s absorbed in water.
- Although our bodies contain a lot of water, the structure of our cells is made of lipids and fat. Oil (fat) and water do not mix; they repel each other.
This means that water-soluble vitamin C is not absorbed very well into our cells, where it is most needed. Only very low doses of standard vitamin C can be well absorbed by the body; the higher your dosage, the lower the absorption rate. At the commonly recommended 1,000 mg dose, your body can absorb less than half of what you ingest. The rest is excreted mostly into the urine. This means that taking oral “megadoses” of vitamin C isn’t doing you much good, not to mention it can cause digestive upset.
Liposomal vitamin C is still ascorbic acid, just encased in a liposomal form surrounded by a lipid bilayer that allows easier access into the cell. This means it is far more absorbable and bioavailable in the body, ready to be used. As a supplement, you get more value from a liposomal formula than a water-soluble formula.
The Best Liposomal Vitamin C
Some research suggests that “pro-liposomal” supplements containing vitamin C and phospholipids, such as phosphatidylcholine, may be better absorbed than those described as “liquid soluble” vitamin C. Lipid-soluble vitamin C tends to be made with ingredients such as ascorbyl palmitate, ascorbyl oleate, or cetyl ascorbate. But these don’t seem to work as well as pro-liposomal forms. Using this form, the best liposomal vitamin C is free of additives and quality-tested to ensure stability and purity. Look for a reputable manufacturer that carefully tests the proper particle size and ingredients.
Remember that liposomal vitamins are more expensive than standard tablets, so expect to pay more (although some people think it’s worth it for the added absorption and benefits). Liposomal vitamin C should be taken once or twice daily, depending on the product and dose. You may need to take it for several weeks before you notice any difference. Depending on the specific product, it can be mixed with most liquids, such as:
- Water
- Juice
- Coffee
- Smoothies
Because it can have an unpleasant taste and gooey texture, some people prefer mixing it with juice and then drinking it quickly.
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What’s the Recommended Dosage of Liposomal Vitamin C?
Let’s break down the recommended dosages for liposomal Vitamin C. The National Institute of Health advises men and women never to take more than 2,000 milligrams of vitamin C dietary supplements daily. For specific health issues, a higher dose may be warranted. The Linus Pauling Center recommends a dose of 2,000 milligrams per day, which is generally very safe and can account for the poorer absorption capacity in some individuals.
People who may benefit most from this high dose include the elderly and smokers, who also have an increased need for vitamin C. Generally, 1,000-2,000 mg/day should afford you the general health benefits of vitamin C:
- Immunity Brain health
- Collagen production
- Cardiovascular protection
- Energy production
Increased antioxidant presence of 4,000 milligrams of liposomal vitamin C has been used to protect against the oxidative damage that can happen post-heart attack or stroke due to reperfusion. While these results are very promising, Staying at around the 2,000-milligram threshold as a daily maintenance dose unless a healthcare practitioner advises you to take a higher amount or you have increased levels of oxidative stress from chronic illness or acute infection, which require higher doses.
Side Effects and Safety of Liposomal Vitamin C
Although a high dose of vitamin C may not technically be toxic, it may cause side effects like nausea or diarrhea. Vitamin C interacts with certain drugs or nutrients. ADD and ADHD medications utilize amphetamines.
Vitamin C may weaken the effect of amphetamine-based drugs by limiting their effect, although this result has not been reproduced in human subjects. Vitamin C supplements, including those containing liposomal vitamin C, usually deliver between 250 and 1,000 mg per serving, which is well under the current UL.
Liposomal Vitamin C: Recommended Dosages and Potential Side Effects
Most liposomal vitamin C manufacturers recommend taking liposomal vitamin C on an empty stomach, at least 10 to 15 minutes before meals. Does liposomal vitamin C have side effects? Vitamin C supplements are safe to take, even in high doses. You’ll usually pee out any extra your body doesn’t store. Taking more than the UL can cause GI side effects via unabsorbed vitamin C in the gut. Side effects may include:
- Nausea
- Diarrhea
- Cramps
Liposomal vitamin C may be less likely to cause these side effects because it’s more efficiently absorbed, but taking more than 2,000 mg still isn’t recommended. Your body simply doesn’t need that much vitamin C. And even though vitamin C is usually safe to take, certain folks need to be extra cautious about taking in too much vitamin C. Vitamin C supplements aren’t recommended for folks with certain medical conditions like hemochromatosis and kidney impairments. People taking certain meds, like iron chelators, should also avoid high dose vitamin C supplements.
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