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When should I take vitamin C on an empty stomach?

The best time to take vitamin C is on an empty stomach. Because it's a water-soluble vitamin, it doesn't require fat for absorption, which means maximum absorption happens when there's no competition. Take your vitamin C first thing in the morning before eating, or at least 30 minutes before meals.

performancelab.com - Vitamin C on An Empty Stomach: 3 Tips for Optimal Absorption

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By Performance Lab | Last updated: Jun 13, 22 |

Taking nutritional supplements alongside a healthy diet is one of the best ways to maintain optimal body function. Whether it’s a few nutrients or a one-and-done multivitamin, they’re great for filling in dietary gaps. But while filling your supplement organizer is a great reminder to take your nutrients, your body absorbs vitamins and minerals differently, which means timing is everything. Some are absorbed best with food, while others should be taken on an empty stomach. One vitamin that falls into the latter groups is the super-immune nutrient, vitamin C. As a water-soluble vitamin, taking it on an empty stomach can lead to better absorption—but also unwelcome GI side effects. If you’re someone who experienced gastric upset when taking vitamin C without food, this article is for you. We’re breaking down the importance of getting enough vitamin C, how much you need, and the best ways to avoid side effects. What Is Vitamin C And Why Do We Need It? Vitamin C has a pretty big reputation as a potent immune booster—but that’s just one of its functions. Vitamin C is a water-soluble vitamin that cannot be produced in the body and must come through diet or supplementation. While few mammals can endogenously make vitamin C, humans aren’t one (guinea pigs are, though!), as they lack the enzyme called gluconolactone oxidase required for producing ascorbic acid 1. You’ll sometimes hear vitamin C called ascorbic acid, and it plays several critical roles in optimal performance, including: Collagen synthesis

Wound healing

Bone formation

Blood vessel strength

Antioxidant

Immune function

Nitric oxide bioactivity

Heart health

Neurotransmitter synthesis

Maintaining iron stores

Cognitive function and mood

Antioxidant regeneration Need us to expand on how vital this water-soluble super-nutrient is? Although it’s essential for optimal function, its antioxidant function is perhaps the biggest. Because vitamin C is an electron donor and a reducing agent, most of its physiological and biochemical actions are attributed to this, which is why it’s classified as such a powerful antioxidant 1. But vitamin C has a unique feature that most other molecules don’t have. Molecules require an entire outer shell of electrons to maintain stability; when they lose electrons, they become unstable and highly reactive (i.e. they generate free radicals). However, vitamin C is the exception to the rule. When vitamin C loses an electron, it remains relatively stable, making it one of the best free radical scavengers in the body, hence why it’s such a powerful antioxidant. But it’s important to remember that because vitamin C isn’t stored in the body, replenishing it daily is essential. On top of that, although it plays a significant role in immune function, getting sick increases the demand for vitamin C even more due to increased inflammation and metabolic demands 2.

How Much Vitamin C Do You Need?

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Looking at the RDI for vitamin C, you might think it’s pretty low. Currently, the RDI for vitamin C is just 90 mg for men and 75 mg for women 3 —significantly less than you should be consuming. Studies find that if you’re looking for immune support, you need at least 2,000 mg per day 4. Although that may seem like a stretch from the recommended intake, vitamin C is a water-soluble vitamin, which means there’s little risk of toxicity; whatever isn’t used will be excreted. Ideally, you can test your appropriate intake by doing a vitamin C flush (i.e. testing for bowel tolerance). It’s best to do this on an empty stomach and somewhere where you’ll have a toilet readily available, as high doses of vitamin C can lead to GI upset.

Here’s what you need to do:

Dissolve 2,000 mg of powdered vitamin C in water

Keep track of how much you consume and at what time

Every 20 minutes, drink another 2,000 mg (write it down)

Continue consuming 2,000 mg every 20 minutes until you reach bowel tolerance (you experience loose stools) Once you’ve rushed to the toilet, you’ve hit your maximum for vitamin C. But before you note that dose down, subtract 1,000 mg from your final quantity—this is the amount that’s enough to maintain levels without sending you rushing from the room. Intake requirements vary, so the time needed to reach vitamin C saturation can take hours, but most people will get it in 2 to 3 hours. But if you want an ultra-convenient way to max out your vitamin C intake while simultaneously supporting overall health and immune function, there’s a simple fix: stack Performance Lab NutriGenesis Multi and Performance Lab PL-Immune. They’re two of the most innovative vitamin C-rich supplements designed to supercharge your body. From filling in nutrient gaps to supporting five types of immune cells, NutriGenesis Multi and PL-Immune provide your body with everything they need to kick them into high gear. Oh, and there’s no need to worry about testing your vitamin C tolerance—the appropriate doses are taken care of for you. Can I Take Vitamin C On An Empty Stomach? While vitamin C has low toxicity, when you take it will dictate how effective it is. The best time to take vitamin C is on an empty stomach. Because it’s a water-soluble vitamin, it doesn’t require fat for absorption, which means maximum absorption happens when there’s no competition. Take your vitamin C first thing in the morning before eating, or at least 30 minutes before meals. However, large single doses of vitamin C can cause gastrointestinal upset, so people with sensitive stomachs could experience cramping, gas, or diarrhea.

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How To Maximize Vitamin C Absorption (And Minimize Gastric Upset)

If you’re having trouble with vitamin C on an empty stomach—let’s be realistic, many people do—there are a few things you can do to maximize absorption without dealing with the nasty GI side effects. Choose the proper supplement form: If you find that powdered or capsule forms of vitamin C are causing minor gastric distress, opting for a liposomal form may be better suited.

Liposomes are phospholipids that surround vitamin C and protect it from harsh environments like the stomach and degradation. Once it passes through the stomach, it’s absorbed in the intestine and directly into the bloodstream. But why liposomal?

Research shows that less than 30% of vitamin C in tablet form is absorbed, whereas up to 98% of liposomal vitamin C is absorbed 5. Alternatively, if you’re enhancing vitamin C with cofactors, you could increase its absorption rate substantially.

Use food first

Increasing your intake of vitamin C-rich foods should be a priority, but if you’re still not meeting your daily requirements, opt for a gentler vitamin C supplement made from whole food sources. There are several vitamin C powders on the market made from dehydrated and powdered foods, which increase the absorption and provide a slew of other nutrients in the process. Buffered ascorbic acid can even be suitable for people who experience digestive upset with conventional vitamin C supplements; buffered vitamin C is mixed with magnesium, potassium, and calcium to reduce GI symptoms and allow for higher doses.

Reduce the dose

If you’re taking your vitamin C supplement on an empty stomach (which you should be), consider lowering the dose slightly to avoid the potential for GI upset.

Final Thoughts

Remembering to take your vitamins daily is tricky enough, but when you factor in that different nutrients are best absorbed at different times, things can get complicated. If vitamin C is one of the first nutrients you take in the morning and you’re constantly experiencing GI issues, changing your supplement form, relying on whole food-based sources, or lowering your dose could solve your problem.

performancelab.com - Vitamin C on An Empty Stomach: 3 Tips for Optimal Absorption

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