Vitamin C has long been considered a powerhouse nutrient that can support your immune system. But this popular vitamin also plays a role in wound healing and the ability to absorb iron, making it a vital nutrient to stay on top of.<\/p>\n
But while many people are familiar with vitamin C as a whole, you may not be aware that there are different kinds of vitamin C, each with its own role in different processes in the body. <\/p>\n
Meet the experts<\/strong>: Stephani Johnson<\/a>, D.C.N., R.D.N<\/a>., adjunct professor in the Department of Clinical and Preventive Nutrition Sciences at Rutgers University School of Health Professions; Ella Davar, R.D.,<\/a> a Miami-based dietitian.<\/p>\n If you\u2019re considering a vitamin C supplement, it\u2019s best to consult with a healthcare provider first to make sure it\u2019s a good fit for you. But it\u2019s also important to at least be aware of your options. With that in mind, we tapped two dietitians for help breaking down the different types of vitamin C and their uses. <\/p>\n What are the most common types of vitamin C?<\/strong><\/p>\n There are six main forms of vitamin C, and each as its own role in the body. Here\u2019s what you need to know. <\/p>\n Ascorbic Acid<\/strong><\/p>\n This is the most common form of vitamin C that you\u2019ll find. \u201cThis is the form of vitamin C that\u2019s naturally-occurring in foods,\u201d says Stephani Johnson<\/a>, D.C.N., R.D.N<\/a>., adjunct professor in the Department of Clinical and Preventive Nutrition Sciences at Rutgers University School of Health Professions. <\/p>\n Ella Davar, R.D.,<\/a> a Miami-based dietitian, describes ascorbic acid as the \u201cpurest, most bioactive form\u201d of vitamin C. But she also notes that it\u2019s the most acid form. \u201cWhile it delivers potent antioxidant support, it can irritate the gut lining, especially in those with gastritis, reflux, or histamine intolerance,\u201d she says. <\/p>\n Johnson points out that this has the highest potency of vitamin C options, but it\u2019s unstable and oxidizes (meaning, it has a reaction with oxygen) quickly. <\/p>\n Sodium Ascorbate <\/strong><\/p>\n This is a \u201cbuffered\u201d type of vitamin C that\u2019s gentler on your digestive tract and easily absorbed, Davar says. \u201cIt\u2019s ideal for individuals with compromised gut permeability or sensitive stomachs,\u201d she says. <\/p>\n Johnson agrees. \u201cThis may be a good option for people who don\u2019t tolerate ascorbic acid supplements,\u201d she says. <\/p>\n Calcium Ascorbate <\/strong><\/p>\n This is a non-acidic type of vitamin C that\u2019s combined with calcium. It\u2019s usually well tolerated in the gastrointestinal tract and is often used to support immune and gut health, Davar says. <\/p>\n This form of vitamin C supplies about 100 milligrams of calcium per 1,000 milligrams of calcium ascorbate, Johnson says. <\/p>\n Sodium Ascorbyl Phosphate (SAP) <\/strong><\/p>\n SAP is stable and water-soluble, and it\u2019s widely used in products you put on your skin, Davar says. \u201cIt converts into ascorbic acid in the skin and supports barrier repair and acne reduction,\u201d she says. \u201cIt\u2019s best used in serums at concentrations of 5\u201310%.\u201d<\/p>\n Johnson says that SAP is \u201cvery gentle on the skin\u201d but stresses that it\u2019s not designed to be taken orally.<\/p>\n Ascorbyl Glucoside<\/strong><\/p>\n This is another topical form of vitamin C. \u201cIt\u2019s not as common as an oral supplement,\u201d Johnson says. \u201cEnzymes on the skin slowly convert this into active vitamin C.\u201d<\/p>\n As a result of the slow conversion, ascorbyl glucoside can deliver drawn-out antioxidant protection, Davar says. \u201cIt\u2019s excellent for sensitive skin or as part of a daily antioxidant routine,\u201d she adds.<\/p>\n Tetrahexyldecyl Ascorbate<\/strong><\/p>\n Tetrahexyldecyl ascorbate is an oil-soluble form of vitamin C that penetrates deeply into the skin layers. \u201cIt\u2019s highly effective for collagen stimulation and hyperpigmentation,\u201d Davar says. In fact, topical formulas with concentrations of up to 10% have been shown<\/a> to improve skin firmness and tone. <\/p>\n While Johnson notes that this form of vitamin C is \u201cvery gentle\u201d on the skin, she also points out that it tends to be expensive. <\/p>\n Which form of vitamin C is most effective?<\/strong><\/p>\n The most effective form of vitamin C is ultimately one that meets your goals. <\/p>\n \u201cFor topical use, consumers can choose L-ascorbic acid for maximum potency, or, if that is too harsh for their skin, opt for a gentler derivative such as sodium ascorbyl phosphate, ascorbyl glucoside, or tetrahexyldecyl ascorbate,\u201d Johnson says. <\/p>\n For oral vitamin C, ascorbic acid is the most common type you\u2019ll find in a supplement, Johnson says. But, again, this can be tough on your GI tract. \u201cFor oral supplementation, buffered forms like sodium ascorbate or calcium ascorbate are often more tolerable for daily use,\u201d Davar says. <\/p>\n However, Johnson shares this caveat: \u201cHigh doses of any form of vitamin C can cause GI upset, including diarrhea.\u201d This happens because the intestines can only absorb a limited amount at one time, she explains. Unabsorbed vitamin C draws water into the intestines, which can cause loose stools. \u201cTaking smaller, more frequent doses can help minimize these effects,\u201d Johnson says. <\/p>\n People who are watching their sodium intake should be mindful of how much sodium ascorbate they have, while those who want to increase their calcium intake may find that calcium ascorbate is a good option, Johnson says. <\/p>\n