Liposomal Vitamin C Advanced

Choosing liposomal vitamin C mostly comes down to how much you value better delivery, and our naturopaths talk it through every day. Here's the short version.

A good fit if

• You take 500 mg or more at a time and want a bit more of it reaching your blood
• Large tablets are hard to swallow, and a liquid or softgel suits you better
• You're happy choosing it for better absorption, knowing there's no proven health difference

Check with us first if

• You've had kidney stones or been told you make too much oxalate. Oxalate in urine rose at 1,000 mg of vitamin C a day.
• You're having chemotherapy or radiotherapy. The NIH advises talking to your oncologist before taking vitamin C or other antioxidant supplements.
• You take niacin with a statin. Vitamin C taken with other antioxidants may reduce the rise in HDL cholesterol from that combination.
• You take iron supplements or have your iron monitored. Vitamin C increases how much iron you absorb from plant foods and supplements (non-haem iron).
• It's for a child. Children need 35 to 40 mg a day, well under a typical liposomal serve.

• Liposomal liquid or gel. Best known for: Taking vitamin C without swallowing a tablet, usually from a spoon or a measured dose. Absorption: The blinded liposomal trial tested a capsule, not a liquid, so there's no direct data for this format. Typical use: Measured doses straight or in water; usually the priciest way to buy vitamin C.
• Liposomal capsule, softgel or tablet. Best known for: A fixed liposomal dose, commonly 500 mg, without the mess of a liquid. Absorption: About 27% higher peak plasma and 21% more plasma exposure over 24 hours than 500 mg standard vitamin C, in one blinded trial. Typical use: One or two a day with water.
• Plain ascorbic acid (the comparison). Best known for: The form almost every vitamin C trial used, and the cheapest per gram. Absorption: The benchmark; fully absorbed up to a 200 mg single dose, with absorption falling from 500 mg. Typical use: Tablets or powder, split across the day.
• Ester-C calcium ascorbate (the comparison). Best known for: The one alternative form with a published stomach-tolerability trial. Absorption: Higher white-cell vitamin C at 24 hours than ascorbic acid in a small trial, with no plasma difference. Typical use: Buffered tablets for people who find plain vitamin C harsh.

Reference values. Liposomal products don't change how much vitamin C you need. The NHMRC RDI for adult men and women is 45 mg a day, rising to 60 mg in pregnancy and 85 mg while breastfeeding for ages 19 to 50. The full age bands are on our vitamin C page.

Typical supplemental range. Liposomal products in Australia mostly provide 500 mg to 1,000 mg of vitamin C a serve. The blinded absorption trial used a single 500 mg dose.

Upper level. Australia hasn't set an upper limit. In the NHMRC's words: 'It is not possible to establish a UL for vitamin C, but 1,000 mg/day is a prudent limit.' That applies to liposomal vitamin C just like any other form.

Worth knowing. A single plain dose of up to 200 mg is fully absorbed. From 500 mg up, absorption drops and the extra leaves in your urine. That's the gap liposomal delivery is trying to close, so it matters most at bigger doses. What you need depends on your age, diet and health, so talk to one of our naturopaths.

Food first, where the diet allows it.

• Red capsicum, raw, half a cup: 95 mg
• Orange, 1 medium: 70 mg, which already clears the adult RDI of 45 mg
• Kiwifruit, 1 medium: 64 mg
• Broccoli, cooked, half a cup: 51 mg

This list is the part of the page we will not shorten. If any of it applies to you, talk to one of our naturopaths or your doctor before starting.

• Hereditary haemochromatosis or iron overload. NIH lists iron overload among the concerns from excess vitamin C intake.
• Kidney stones or hyperoxaluria. Oxalate and urate excretion rose at 1,000 mg of vitamin C a day.
• Chemotherapy or radiotherapy. NIH advises consulting your oncologist before taking antioxidant supplements.
• Niacin with simvastatin. Vitamin C with other antioxidants may attenuate the HDL increase.
• Iron supplements or iron monitoring. Vitamin C increases non-haem iron absorption.
• High doses generally. NIH notes diarrhoea, nausea, abdominal cramps and other stomach upsets.
• Children. The RDI is 35 to 40 mg a day, far below a typical liposomal serve.
• If you take prescription medicines, check with your doctor, pharmacist or our naturopaths before starting.