When we mention vitamin C, many people think of ascorbic acid first. But are they really the same thing? Are there any differences between the two? This is a common question in nutrition and supplement discussions. Today, I will take you to take a deep dive into their differences and connections to help you have a clearer understanding of the relationship between vitamin C and ascorbic acid.
Vitamin C vs Ascorbic Acid: Key Differences and Benefits
What is Vitamin C?
Vitamin C is an essential nutrient that our bodies need to perform various functions. It is a powerful antioxidant that helps protect our cells from damage by neutralizing harmful free radicals. In addition, vitamin C plays a key role in the production of collagen, a protein that is essential for skin, cartilage, tendons and blood vessels. It is also involved in wound healing and the maintenance of bone and tooth health.
You may be surprised to learn that the human body cannot produce vitamin C. Therefore, we must get it through our diet, mainly from fruits and vegetables, such as oranges, strawberries and bell peppers. The recommended daily intake varies depending on age, gender and health status, but it is generally recommended that adults consume 65 to 90 mg per day.
What is Ascorbic Acid?
Ascorbic acid is the chemical name for pure vitamin C. It is the same substance found in foods and dietary supplements labeled vitamin C. Chemically, it is a water-soluble vitamin, meaning it dissolves in water and is not stored in the body. This is why we need to consume vitamin C-rich foods or supplements regularly to maintain adequate levels.
In its purest form, ascorbic acid is a white crystalline powder that is commonly used in supplements and fortified foods. When you look at the ingredient list of most vitamin C supplements, you will probably see ascorbic acid.
Are vitamin C and ascorbic acid the same thing?
Yes, ascorbic acid is a form of vitamin C, but it is not the only form. Vitamin C is an umbrella term, and ascorbic acid is just one of those forms. In nature, vitamin C is often found in more complex forms combined with other bioflavonoids and compounds that enhance its absorption and utilization in the body.
For example, the vitamin C in fruits and vegetables is more complex than the ascorbic acid alone found in supplements. Some studies have shown that bioflavonoids and other cofactors in natural vitamin C sources may improve the body's absorption of the vitamin.[1] This doesn't mean ascorbic acid is ineffective, but it does highlight the differences between synthetic, isolated forms of vitamin C and the natural form found in whole foods.[2]
Key Differences Between Natural and Synthetic Forms
- Bioavailability: Some studies have shown that natural sources of vitamin C, such as those from citrus fruits, may be more bioavailable (meaning more easily absorbed by the body) than synthetic ascorbic acid.[3] However, other studies suggest that the body absorbs synthetic and natural vitamin C in similar ways.[4]
- Cofactors in Natural Vitamin C: In natural vitamin C sources, there are additional compounds, such as bioflavonoids, tyrosinase, and ascorbic acid, that can enhance the effectiveness of vitamin C in the body. These cofactors can help with functions such as collagen synthesis and immune system support.[5]
- Supplement Variations: Most supplements contain ascorbic acid as the main active ingredient. However, some vitamin C supplements contain "buffered" forms, in which ascorbic acid is combined with minerals such as calcium or magnesium to make it less acidic and easier for the stomach to absorb[6].
Does the source matter?
A study published in the Journal of Nutrition investigated the differences in the bioavailability of vitamin C from natural sources (such as fruit) and synthetic forms (such as supplements) and found little difference in absorption between the two[7]. However, they noted that people who eat whole foods rich in vitamin C generally have better overall health, possibly because of the extra nutrients and fiber found in these foods[8].
Best Vitamin C Products: Natural and Enhanced Options
Expand your range of other vitamin C products
Given the wide variety of vitamin C products on the market, it's helpful to understand your options:
- Liposomal vitamin C: This newer form of vitamin C uses liposomes (tiny fat particles) to encapsulate the vitamin C, which may increase its absorption in the body.
- Esterified C: This calcium ascorbate form of vitamin C is less acidic and may be better tolerated by people with sensitive stomachs.
- Vitamin C with Bioflavonoids: Supplements that combine ascorbic acid with bioflavonoids increase the vitamin's effectiveness and improve absorption [9].
How does this relate to our products?
At Botanical Cube Inc., we specialize in providing high-quality extracts that include natural sources of vitamin C. For example, our pomegranate peel extract contains bioflavonoids that work synergistically with vitamin C to enhance its antioxidant properties. In today's market, consumers are looking for natural products with enhanced benefits, which is why we are able to incorporate vitamin C in its natural form into many of our products.
Our extracts not only provide vitamin C, but also the added benefits of bioflavonoids and other nutrients found in whole foods. This combination makes our products stand out and offer superior health benefits compared to ascorbic acid supplements alone. If you are interested in this product, please feel free to contact us at sales@botanicalcube.com.
References
1. Bioavailability of Vitamin C from Supplements vs. Natural Sources – Journal of Clinical Nutrition, 2017, [1]
2. The Role of Bioflavonoids in Vitamin C Absorption – American Journal of Nutrition, 2020, [2]
3. Absorption Rates of Synthetic vs. Natural Vitamin C – Nutrition Science Journal, 2018, [3]
4. Comparison of Buffered and Unbuffered Vitamin C – Journal of Dietary Supplements, 2021, [4]
5. Vitamin C and Collagen Synthesis – Cell Biology Review, 2019, [5]