Vitamin C , also known as ascorbic acid, is an essential nutrient that our body cannot produce on its own, so we must get it from our diet, especially from fruits and vegetables. This vitamin has many important functions in the body - it is involved in the formation of amino acid molecules, neurotransmitters and hormones. It also helps regulate gene expression and epigenetics. Vitamin C can be obtained not only from natural sources, but also in the form of supplements containing synthetic ascorbic acid. The question that interests many people is whether our body can use both forms of the vitamin equally well.
Are synthetic and natural vitamin C really the same?
Chemically, synthetic vitamin C is identical to natural vitamin C, meaning that there are no differences at the molecular level, both being ascorbic acid. Although they are the same substance, scientists and users alike question whether natural sources of vitamin C offer an advantage due to the presence of other substances, such as nutrients and phytonutrients, which can affect the absorption and effect of vitamin C in the body.
The most attention is paid to flavonoids, which are natural substances found in plant sources of vitamin C. Flavonoids may promote better utilization of vitamin C by enhancing its effects in the body or helping to protect it. While food vitamins often come “packaged” with these beneficial substances, synthetic vitamin C lacks these components.
What do studies say about the effects of synthetic or natural vitamin C?
Animal studies suggest that there are differences between synthetic and natural vitamin C—some animals' bodies respond slightly better to natural vitamin C. However, results vary depending on the type of animal, the method of measurement, and the type of study, meaning that it is not possible to say definitively that natural vitamin C is always better for animals.
However, when we look at human studies, the picture is somewhat different. In most studies focusing on “steady state,” or long-term levels of vitamin C in the body, no significant differences were found between synthetic and natural vitamin C. Short-term studies have shown only small differences, which are unlikely to have a major impact on health.
Does it make sense to choose natural or synthetic vitamin C?
When it comes to the absorption and utilization of vitamin C itself, the body can handle both forms equally well. Although natural sources of vitamin C provide additional benefits in the form of phytonutrients, our bodies absorb vitamin C in its natural or synthetic form almost equally. Natural sources of vitamin C, such as fruits and vegetables, of course, bring additional benefits due to the content of other nutrients and antioxidants. However, these accompanying substances, such as flavonoids, can slightly enhance its effect.
So if you prefer vitamins from natural sources for a wider range of nutrients and support compounds, that's certainly a good choice. But if you reach for a synthetic supplement, your body will use it just as well.
Natural sources of vitamin C
Plants and fruits rich in natural vitamin C play an important role in supporting the immune system and overall health. The most important include:
- Rosehips (Rosa canina) – Rosehips are one of the richest natural sources of vitamin C. Rosehips support the normal function of the immune system, improve the body's defenses and are also known for their antioxidant properties, which help protect cells from oxidative stress.
- Acerola (Malpighia emarginata) – This tropical cherry contains exceptionally high amounts of vitamin C.
- Chokeberry (Aronia melanocarpa) – Chokeberry fruits, also known as black rowan, contain not only vitamin C, but also a number of flavonoids and other antioxidants that contribute to overall health.
- Sea buckthorn (Hippophae rhamnoides) – Sea buckthorn is another exceptional source of vitamin C, its fruits also contain other antioxidants such as flavonoids. Consuming sea buckthorn contributes to the proper functioning of the immune system.
- Camu Camu (Myrciaria dubia) – This Amazonian shrub produces fruits that are very high in vitamin C, making camu camu one of the most potent natural sources of this vitamin.
- Chinese Goji (Goji, Lycium barbarum) – In addition to their rich vitamin C content, goji berries contain a number of other antioxidants and nutrients.
- Citrus fruits (oranges, lemons, grapefruits) – Classic citrus fruits are a well-known source of vitamin C.
- Bell peppers – Surprisingly, red and green peppers contain high amounts of vitamin C. Bell peppers also contain carotenoids, which act as antioxidants.
Liposomal Vitamin C with Bioflavonoids
If you are looking for an effective form of vitamin C with additional benefits, liposomal vitamin C may be an interesting choice. The NEOBOTANICS TM brand uses its own special liposomal technology in its products, which allows for better absorption and bioavailability of vitamin C. In addition, NEOBOTANICS TM vitamin products such as NEOLIPO C+D+Zn Forte or Liposomal vitamin C PLUS Zn with bioflavonoids contain a vitamin C complex with plant extracts rich in bioflavonoids, which naturally enhances the effects of the vitamin.
Reference:
* Carr AC, Vissers MC. Synthetic or food-derived vitamin C--are they equally bioavailable? Nutrients. 2013 Oct 28;5(11):4284-304.
