"Because vitamin C serum helps protect your skin from free radicals, most dermatologists have recommended applying it in the morning to prevent damage during the day," says Joshua Zeichner, the director of cosmetic and clinical research at Mount Sinai Hospital in New York City.
It'll also absorb into your skin most effectively after you've cleansed and exfoliated, so it makes sense to apply it during your nighttime routine. When you use your vitamin C serum during the night, you'll also avoid the risk of photosensitivity, which can occur in some cases with daytime use.
06/8The best time of the day to have Vitamin C
While Vitamin C is a largely helpful nutrient, it is a water-soluble nutrient, which is best absorbed when you take them empty stomach. An ideal way would be to take your supplement first thing in the morning, 30-45 minutes before your meal.
Eat vitamin-C-rich fruits and vegetables raw, or cook them with minimal water so you don't lose some of the water-soluble vitamin in the cooking water. Vitamin C is easily absorbed both in food and in pill form, and it can enhance the absorption of iron when the two are eaten together.
Vitamin C and vitamin B12 are water-soluble vitamins, which means you need water to absorb them. “Take water-soluble vitamins on an empty stomach with a glass of water,” recommends Dr.
The relationship between sleep and Vitamin C
Studies have shown that individuals with greater concentrations of vitamin C have better sleep than those with reduced concentrations. Those who met their demands were also more resilient to the impacts of occasional sleepless evenings.
He suggests taking your dietary supplements at night isn't advisable. “Digestion slows down during sleep, so taking your nutrient supplement late at night would not be associated with an efficient absorption.”
Studies show that consuming more vitamin C can increase your blood antioxidant levels by up to 30%. This helps the body's natural defenses fight inflammation ( 4 , 5). Vitamin C is a strong antioxidant that can boost your blood antioxidant levels. This may help reduce the risk of chronic diseases like heart disease.
Early research has found a link between low levels of vitamin C and higher amounts of body fat, especially belly fat. This vitamin may also play a role in how well your body burns fat for energy.
When given as a supplement at high doses, vitamin C has a laxative effect. This is because the vitamin increases gastric motility, which is to say that it speeds up the digestive process.
Not eating enough fresh fruits and vegetables can cause the deficiency. People feel tired, weak, and irritable. Severe deficiency, called scurvy, causes bruising, gum and dental problems, dry hair and skin, and anemia. The diagnosis is based on symptoms and sometimes blood tests.
Vitamin C assists with weight loss
Individuals with adequate vitamin C status oxidize 30% more fat during a moderate exercise bout than individuals with low vitamin C status; thus, vitamin C depleted individuals may be more resistant to fat mass loss.
An October 2007 study published in the American Journal of Clinical Nutrition found that people who ate foods rich in vitamin C had fewer wrinkles and less age-related dry skin than those whose diets contained only small amounts of the vitamin.
On top of that, vitamin C is an antioxidant, meaning it protects skin cells from damaging free radicals caused by UV exposure. It also inhibits melanin production in the skin, which helps to lighten hyperpigmentation and brown spots, even out skin tone, and enhance skin radiance.
Some of the earliest signs of deficiency include fatigue, red gums, easy bruising and bleeding, joint pain and rough, bumpy skin. As the deficiency progresses, bones may become brittle, nail and hair deformities can develop, wounds may take longer to heal and the immune system suffers.
Vitamin C does not prevent colds and only slightly reduces their length and severity. A 2013 review of scientific literature found that taking vitamin C regularly did not reduce the likelihood of getting a cold but was linked to small improvements in cold symptoms.
The recommended vitamin C dosage per day for healthy women is 75 mg per day (120 mg per day for women who are pregnant or breastfeeding). For adults, the tolerable upper intake level (UL) — the highest daily intake likely to pose no risks — is 2,000 mg per day.
As a water-soluble vitamin, vitamin C does not remain in your body very long. In most cases, this essential nutrient is excreted within 24 hours, but the amount of time vitamin C stays in your system depends on your individual circumstances and medical history.
For adults, the recommended daily amount for vitamin C is 65 to 90 milligrams (mg) a day, and the upper limit is 2,000 mg a day. Although too much dietary vitamin C is unlikely to be harmful, megadoses of vitamin C supplements might cause: Diarrhea. Nausea.
The upper limit for vitamin C in adults is 2,000 mg. Individuals with chronic liver disease, gout, or kidney disease are recommended to take no more than 1,000 mg of vitamin C per day. High vitamin C intakes have the potential to increase urinary oxalate and uric acid excretion.
Vitamin C and vitamin D are found together in many multivitamins, so taking them together should not be a problem for most people. However, if you're at risk for kidney stones, consult your doctor before taking supplements.