Vitamin C is one of the most popular supplements available today, however, for people who have a sensitive stomach, taking vitamin C can sometimes be difficult. The chemical name for vitamin C is ascorbic acid. And as that name implies, this vitamin is very acidic and can cause nausea, upset stomach, and even stomach pain for many people. In fact, often people have these symptoms and don’t even know that it’s being caused by a supplement.
Why Does Vitamin C Irritate by Stomach?
Vitamin C, also known as ascorbic acid, is known to potentially stimulate your body’s own release of stomach acid and digestive enzymes called pepsin. These excess stomach acids may then cause irritation within the stomach and gastrointestinal tract. Millions of people throughout the world already suffer from various gastrointestinal disorders such as gastritis, ulcers, IBS (irritable bowel) and others. Many of these people do no realize that vitamin C supplements that they may be taking for better health, could actually be making their GI symptoms worse.
The Best Vitamin C Supplement for a Sensitive Stomach
When ascorbic acid (vitamin C) is combined together with a mineral calcium, it’s been shown to reduce or “buffer” the acid effects of the vitamin. A number of years ago, a compound called calcium ascorbate was introduced to the market under the trade name Ester-C®. A number of studies done on Ester-C® concluded that, while calcium ascorbate may not lower the amount of stomach acid released, it does tend to have a buffering effect on the stomach acid. Essentially it lowers the pH level of the stomach. One such study on humans was published in an international journal called Advanced Therapy in 2006. While the trial group did experience some gastrointestinal side effects, it was measurably less than the control.
Ester C® Versus Liposomal Vitamin C – Which is Better?
Liposomal C is a particular form of vitamin C that has experienced explosive popularity in recent years. This has many wondering whether liposomal vitamin C is easier on the stomach. Unlike calcium ascorbate, which is a molecule of vitamin C bound together with a molecule of calcium, liposomal vitamin C is not bound to a mineral but rather a lipid (fat). By combining the vitamin C with a healthy fat (typically from seed oils like sunflower), it is believed that the liposomal vitamin C is better absorbed by the body and therefore yields better results. We have another article about the effects of liposomal vitamin C coming soon, but for now there is little evidence to indicate that liposomal C is easier on the stomach. While there are aggressive claims from the companies who sell liposomal C, we’ve not been able to find any clinical evidence at the time this article was published. If you have more current data, please leave a note in the comments section of our blog.
3 Important Tips to Avoid Stomach Upset When Taking Vitamin C
Here’s a couple of simple tips for those who have sensitive stomachs and want to take vitamin C:- Take vitamin C after your meal – having some food in your stomach provides a natural buffering effect that may reduce the acidic effects of vitamin C.
- Take smaller doses throughout the day – vitamin C supplements come in a wide range of potencies. It’s recommended to take a smaller potency (200mg) at multiple times throughout the day versus super-doses of 1000mg or more at one time.
- Try taking a buffered form of vitamin C – as we covered earlier in the article, you may want to try taking a buffered form of vitamin C such as calcium ascorbate to see if it causes less stomach irritation. Even still, taking smaller doses with meals is suggested.
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