When it comes to Vitamin C, many people consider it to be a beneficial substance. There are numerous Vitamin C products available, including drinks, candies, and juices. Many businesses emphasize the benefits of Vitamin C, which can play a significant role in combating cardiovascular diseases, as well as minor ailments like colds, mouth ulcers, and even in beauty and skincare.
In recent years, various Vitamin C products have become popular in the market. However, a question arises! Many businesses promote natural Vitamin C products that cost over a hundred yuan for a small bottle, while there are also less conspicuous options available for just a few yuan. What is the actual difference between them?Is natural Vitamin C really better than synthetic Vitamin C? Today, we will clarify these questions one by one!
What are the benefits of Vitamin C?
Vitamin C is perhaps the most commonly mentioned vitamin in our daily lives, and many products specifically highlight its importance.Vitamin C (Ascorbic Acid) is also known as “ascorbic acid,” and it is an essential nutrient for the human body, playing a crucial role in health.A long-term deficiency of Vitamin C can lead to scurvy, causing symptoms such as bleeding gums, tooth loss, skin issues, and in severe cases, it can be life-threatening. Several centuries ago, during the Age of Exploration, many sailors died from a disease known as scurvy, which was later found to be caused by a lack of Vitamin C, hence the name “ascorbic acid.”
Image copyright, unauthorized use may lead to copyright disputesVitamin C is water-soluble.If excess Vitamin C is consumed, it will be excreted through our urine.
Do we need to supplement Vitamin C?
According to survey data from China, the average daily intake of Vitamin C among residents aged 65 and older is 71.8 mg, with a median level of 59.5 mg/day; adults aged 18 to 35 have an average daily intake of 56.41 mg/day. Ourrecommended daily intake is 100 mg/day. It is evident that many people still have insufficient Vitamin C intake, primarily due to inadequate consumption of fruits and vegetables. A previous study published in The Lancet indicated that one of our dietary issues isinsufficient fruit consumption.
Image copyright, unauthorized use may lead to copyright disputesTherefore,it is beneficial for everyone to consume an appropriate amount of Vitamin C daily, as the benefits outweigh the drawbacks. After all, Vitamin C is water-soluble, making it relatively safe and inexpensive.
Natural vs. Synthetic: How Different Are They?
There are many Vitamin C products on the market, some costing just a few yuan per bottle, while others can cost two to three hundred yuan. The more expensive ones often claim to be natural and superior.So, is there really a difference between natural Vitamin C and synthetic Vitamin C? Is natural Vitamin C truly better?In fact,from the perspective of human supplementation, there is no difference between natural Vitamin C and synthetic Vitamin C.
Image copyright, unauthorized use may lead to copyright disputesFirst, in terms of structure, natural Vitamin C and synthetic Vitamin C have identical chemical structures; the only difference is their source. Natural Vitamin C is extracted from food, while synthetic Vitamin C is manufactured using artificial methods to create vitamins with the same composition.Many people believe that synthetic versions involve various chemical reagents. However, extracting Vitamin C from plants also requires various chemical reagents, and Vitamin C itself is a chemical substance. Our bodies are composed of various chemical substances, including water, oxygen, carbon dioxide, and all other materials are also chemical substances.There is no need to be overly fearful of chemical substances; they are ubiquitous and essential for the human body.Secondly,in terms of function, natural Vitamin C and synthetic Vitamin C have identical effects.Vitamin C is a chemical substance, and whether it is chemically synthesized, produced through fermentation, or extracted from natural foods, as long as the structure is the same, the effects will be identical.Research has compared the effects of natural Vitamin C and synthetic Vitamin C, analyzing both animal and human study models, and the results indicate thatthere is no difference in the nutritional effects of natural Vitamin C and synthetic Vitamin C on the human body.
In reality, the biggest difference between natural Vitamin C and synthetic Vitamin C is the price. Natural Vitamin C is generally more expensive. However, I would like to remind everyone thatVitamin C that costs just 2 yuan per bottle is perfectly adequate; do not waste money!
How to Supplement Vitamin C?
1
Eat more fresh fruits and vegetables
Fruits and vegetables are the richest sources of Vitamin C.According to dietary guidelines, consuming 500 grams of vegetables and 250 grams of fruits daily can provide sufficient Vitamin C. For example, vegetables like bell peppers, kale, pea shoots, and cauliflower, as well as fruits like jujubes, winter jujubes, kiwis, hawthorn, and strawberries, are all rich in Vitamin C, so it is advisable to include them in your diet.
Moreover, fruits and vegetables not only contain Vitamin C but also carotenoids, Vitamin E, B vitamins, iron, zinc, and various other vitamins, minerals, and dietary fibers that are beneficial to health. Numerous nutritional studies have found that consuming more fruits and vegetables can reduce the risk of chronic diseases such as cardiovascular diseases and diabetes.
2
Consider taking Vitamin C supplements
If you are concerned that the Vitamin C obtained from fruits and vegetables is insufficient, you can consider purchasing Vitamin C supplements. A bottle costing two to three yuan is sufficient.If you truly cannot consume enough fruits and vegetables,taking 100-200 mg of Vitamin C supplements daily can still be beneficial, but there is no need to exceed this amount. Additionally, there is no difference between natural Vitamin C and synthetic Vitamin C; for supplementation, a bottle costing two to three yuan is adequate.
3
Supplement in moderation, do not exceed the limit
It is important to note that whether natural or synthetic Vitamin C, more is not always better; excessive intake can be detrimental to health.The maximum tolerable intake for adults is 2000 mg of Vitamin C per day, but long-term consumption of such high doses can increase the risk of urinary stones. Therefore, I recommend being cautious not to exceed this amount.
References
[1] Sun Guiju, Yang Yuexin, Liu Liegang, et al. Scientific Consensus on the Use of Nutrient Supplements [J]. Acta Nutr Sin, 2018, 40(06):521-525. DOI:10.13325/j.cnki.acta.nutr.sin.2018.06.002.
[2] Li Weiyi, Zhang Bing, Wang Huijun, Wang Zhihong, Wang Liusen, Wang Shaoshunzi, Hao Lixin, Jiang Hongru. Dietary Vitamin Intake Status and Trends Among Adults Aged 18-35 in 15 Provinces of China from 1989 to 2015 [J]. Health Research, 2021, 50(03):448-453. DOI:10.19813/j.cnki.weishengyanjiu.2021.03.017.
[3] Jia Xiaofang, Wang Zhihong, Zhang Bing, Su Chang, Du Wenwen, Zhang Jiguo, Jiang Hongru, Huang Feifei, Ouyang Yifei, Wang Yun, Li Li, Wang Huijun. Dietary Vitamin C Intake Status Among Residents Aged 65 and Older in 15 Provinces of China in 2015 [J]. Health Research, 2019, 48(01):16-22. DOI:10.19813/j.cnki.weishengyanjiu.2019.01.002.
[4] Health effects of dietary risks in 195 countries, 1990–2017: a systematic analysis for the Global Burden of Disease Study 2017. DOI:https://doi.org/10.1016/S0140-6736(19)30041-8.
[5] Carr AC, Vissers MC. Synthetic or food-derived vitamin C–are they equally bioavailable? Nutrients. 2013 Oct 28;5(11):4284-304. doi: 10.3390/nu5114284. PMID: 24169506; PMCID: PMC3847730.
[6] https://www.mcgill.ca/oss/article/health-you-asked/there-difference-between-synthetic-and-natural-vitamin-c
[7] Dietary Guidelines for Chinese Residents 2022 Edition. Chinese Nutrition Society
[8] “Food and Health – Scientific Evidence Consensus”. Chinese Nutrition Society.
Planning and Production
Author丨Ruan Guangfeng, Deputy Director of the Center for Food and Health Information Exchange
Reviewed by丨Zhong Kai, Director of the Center for Food and Health Information Exchange
Planned by丨Cui Yinghao
Editor丨Cui Yinghao
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