Is vitamin c better than food or supplements? & bull; hello healthy

Every day we need vitamin C to maintain endurance. However, to get it, there are several sources and forms. It can be directly from eating such as fruits and vegetables, it can also be through vitamin supplements. So, from foods and supplements, which is the best source of vitamin C?

Is it necessary to consume high doses of vitamin C?

Many people take vitamin C in high doses, because assuming high doses can strengthen endurance and maintain vitality. Although there are many sources of vitamin C, supplements seem to be the choice of many people.

As reported Compass , according to a clinical nutrition specialist and also a doctor from the Department of Nutrition, Faculty of Medicine, University of Indonesia, Cipto Mangunkusumo Hospital, Fiastuti Witjaksono, although it is important, it does not mean that vitamin C should be consumed excessively.

"The need for vitamin C in adults is only 75 milligrams per day. If more than that is consumed, it will be excreted from the body, ”said doctor Fiastuti.

"Vitamin C is water soluble, so it is easily excreted by the body through urine." Because it is water soluble, vitamin C cannot be stored in the body for too long, ”he continued.

Keep in mind that vitamin C is the safest and most effective nutrient, according to experts. The benefits of supplement C itself include protecting the body from a weakened immune system, cardiovascular disease, prenatal health problems, eye diseases, and even skin problems.

“Vitamin C has received tremendous attention and with good reason. Higher levels of vitamin C in the blood can be an ideal nutrient for your overall health, "said researcher Mark Moya, MD, MPH, from the University of Michigan, as quoted from WebMD .

"However, the ideal dose could be higher than recommended for nutritional adequacy," added Moyad.

Which is better, vitamin C from food or supplements?

Many say the best source of vitamin C is in fruit, because it is a natural food source compared to supplements.

However, his own requirement, according to Moyad, is at least 500 milligrams daily. That's higher than the recommended RDA, 75-90 milligrams per day for adults.

It is better to get vitamins directly from fruit and vegetables or other natural foods. However, if your diet is deficient in vitamin C, you may need additional supplements. Moyad recommends 500 milligrams a day of supplements, plus eating 5 fruits and vegetables.

Vitamin C in fruit lasts longer

Doctor Fiastuti explained, even though we consume up to 1,000 milligrams of vitamin C, it does not mean it will last up to 10 days. Vitamin C will come out of the body every day, so it will be useless if you consume lots of vitamin C, even through supplements.

However, doctor Fiastuti said, vitamin C consumed through fruits will last longer than that obtained from supplements. Research from the University of Otago conducted on mice (mice) showed that vitamin C lasts longer in the tissue when given from fruit than from supplements. The researchers proved, after 2 days to 1 week, even though it decreased drastically, vitamin C levels in the mice tissue were still higher than that given through fruit.

Some supplements can irritate your stomach

Moyad said, if you want to get enough vitamin C for your body, you can not only consume fruits and vegetables consistently, but you can take supplements once a day. It's safe, effective, and easy to do. Moyad added that only 10% -20% of adults do what the recommendation is to eat 9 fruits and vegetables every day.

Unfortunately, although it is recommended to take 500 milligrams of vitamin C from supplements, some supplements can irritate the stomach. That's why Moyad recommends taking non-acid supplements.

"The safe limit for vitamin C is 2,000 milligrams per day, and there is strong evidence that consuming 500 milligrams daily is safe," added Moyad.

If you are still confused about which one is suitable and good for you, whether it is better to take supplements, eat only fruit, or consume fruit and supplements together to get enough vitamin C, it's a good idea to consult your doctor.

Keep in mind that vitamin C will keep your body immune and you will need it every day. So don't get short.