Vitamin C is one of the nutrients that helps maintain the health of the body. Many people take vitamin C supplements to maintain their condition every day. If you take it, you want to take it at the most effective time of day.

So, this time, we will introduce the best time to take vitamin C. We will also introduce foods rich in vitamin C and how to get it efficiently from your diet, so please use this as a reference.

Why Do You Need Vitamin C?

ビタミンCとは、野菜や果物などに多く含まれている水溶性ビタミンの一つです。体の健康維持に重要なコラーゲンやL-カルチニンのサポートに必要と考えられています。

なお、ビタミンCは体内で作ることができません。毎日の食事で意識的に摂り入れる必要があります。

また、ビタミンCの摂取量目安については、さまざまな意見があります。厚生労働省の「日本人の食事摂取基準（2020年版）」では、成人（15歳以上）において必要な効果を有するビタミンCの摂取量は「1日100mg」としています。

一方、美容に対する影響を考慮すると「100mg以上が必要」と考える専門家も少なくありません。2018年の「医師と消費者のビタミンCの摂取量に関するアンケート」では、ビタミンC点滴療法を行っている医師の過半数が、ビタミンCの摂取量について「1日2,000mg以上」を推奨していることが明らかになりました。

【参考】
医師と消費者のビタミンCの摂取量に関するアンケート
https://en.lypo-c.jp/magazine/archives/4447

普段の食事だけで、1日2,000mgのビタミンCを摂ることは非常に難しいといえます。そのため、普段の食事を見直すことに加え、必要に応じてサプリメントなどで補助することが重要です。

ビタミンCの摂りすぎによる影響は？1日の推奨摂取量は？

When should I take supplements or drinks containing vitamin C?

There are many types of vitamin C supplements, including supplements, drinks, and gels. There are many variations, so you can choose a product that suits your taste. From here, we will explain the best time to take vitamin C supplements.


● There is no set time to take Vitamin C

Vitamin C supplements are not medicines, so there is no set time for taking them. Basically, you can adjust the timing of your intake depending on how you feel.

You may have come across information online that says, "It's better not to eat fruits that contain vitamin C in the morning," but this is a misunderstanding.

Some foods rich in vitamin C contain a compound called "psoralen" that increases the absorption of ultraviolet rays. This is thought to have led to the spread of the misinformation that "eating foods rich in vitamin C will cause sunburn."


● Examples of when to take Vitamin C

・ Take with meals
Generally, vitamin C is water-soluble, so it is recommended to take it with meals. If you take vitamin C on an empty stomach, it will be absorbed and excreted immediately. It is also recommended to take vitamin C frequently, so it is best to take it with breakfast, lunch, and dinner.
*It is recommended to take liposomal vitamin C on an empty stomach, such as before a meal.

・ Divide your daily intake into several doses
Vitamin C is a water-soluble vitamin. Since it is excreted quickly after ingestion, it is considered better to take it in multiple doses throughout the day rather than taking a large amount of supplements all at once.

In addition, there is a limit to the amount of vitamin C that can be absorbed by the intestines at one time, and it is said that if more than 1000 mg of vitamin C is taken at once, the absorption rate tends to decrease. Any vitamin C that is not absorbed is excreted in urine. In order to keep the amount of vitamin C in the body constant, it is preferable to take it frequently.

How to get enough vitamin C from your daily diet

Vitamin C should be taken from your daily diet. From here, we will introduce how to efficiently ingest vitamin C from your daily diet.


​Increase your intake of vegetables and fruits

Vitamin C is mainly found in vegetables and fruits. Here are some foods rich in vitamin C:

【reference】
"Food Composition Database" (Ministry of Education, Culture, Sports, Science and Technology)
https://fooddb.mext.go.jp/index.pl

Which vegetable contains a lot of vitamin C? How to consume effectively

Also, it is important to eat a variety of foods, not just one, to maintain good health. Eating a lot of nutrients will help you to have a well-balanced diet.

In particular, a synergistic effect can be expected by taking vitamins A, C, and E together. It has a good effect on beauty, so it is a good idea to check it out as well.

Vitamin A helps keep your eyes and skin mucous membranes healthy. Rich in liver, seafood, and green and yellow vegetables.

Vitamin E is a nutrient that promotes blood circulation and skin metabolism. It is abundantly contained in vegetables such as pumpkins and sweet potatoes, and fish such as eels and sardines.


● Do not overheat when cooking

Vitamin C is sensitive to heat, so it's best to eat it raw as much as possible. Boiling or boiling will cause the vitamin C to leach into the water. For vegetables and fruits that can be eaten as they are, it is recommended to make them into salads and juices after quickly washing them with water.

Also, if you need to heat, the following method is recommended.

・Make soup
・Heating in the microwave
·bake
・Steam

If you make soup, you can also ingest the dissolved vitamin C. Cold vegetable soup, pot-au-feu, and minestrone will help you get your nutrients efficiently.

In addition, heating for a short time prevents vitamin C from being destroyed by heat. Avoid overheating when cooking.


● Try to keep perishable ingredients fresh

Vitamin C may decrease with long-term storage. This is because vitamin C is easily decomposed by oxygen, light, and heat. If you want to get your vitamin C from fruits and vegetables, make sure they are as fresh as possible.

You can also keep the nutrition by devising a storage method. If you put it in an airtight container and store it in a cool, dark place such as a refrigerator, you can moderately suppress breathing and prevent loss of nutrients.

Take vitamin C efficiently and keep your health

In this article, I will explain in detail how to take vitamin C efficiently. Vitamin C is an important nutrient that helps maintain good health, but it has the property of being easily excreted.

It is ideal to take vitamin C from meals frequently, but if it is difficult, it is better to use supplements and other supplements.





Chairman of the Board of Medical Corporation Ryokokai W CLINIC General Director
Mayumi Adachi

Graduated from Wakayama Medical University in 2001 and entered the Department of Plastic Surgery at Osaka Medical University in the same year.
Graduated from Osaka Medical University Graduate School of Medicine and obtained Doctor of Medicine.
2003: Worked in plastic surgery at Daiichi Towakai Medical Corporation Towakai Hospital
He was involved in the establishment of the clinic's cosmetic dermatology and cosmetic surgery departments, and was the managing physician.
2010 Appointed director of a certain beauty clinic
2014: Launched "W CLINIC", a beauty clinic with an unprecedented new concept, in Shinsaibashi, Osaka.
2017 Appointed Chairman of the Medical Corporation Ryokokai
2019 Opening of Medical Corporation Ryokokai W CLINIC Umeda Clinic
2021 Medical Corporation Ryokokai W Femina clinic opens
2022 Medical Corporation Ryokokai W Clinic Homme opens

With extensive experience in aesthetic medicine, we go beyond the boundaries of aesthetic medicine and develop holistic medicine such as Oriental medicine and Ayurveda.
With the theme of "Beauty comes from a healthy body," this clinic is attracting attention in Osaka, offering the latest in beauty with a variety of approaches that you wouldn't expect from a beauty clinic.
In September 2019, we opened “W holistic retreat”, a members-only space consisting of three zones: dining x studio x farm, on the 10th floor of the same building. After that, it reopened in April 2023 as “W holistic cafe” ~Intestinal Cafe~. Based on the concept that "Beauty begins with a healthy body," we offer food and drinks that are free of animal products, white sugar, white rice, wheat, and food additives. In addition to medical treatment, we provide comprehensive health care by recommending things that are good for your body, and support women who stay strong, supple, and radiant despite their busy daily lives.

Utilizing his experience as a plastic surgeon, cosmetic dermatologist, and cosmetic surgeon, he established "W CLINIC" in Osaka with the theme of "Beauty begins with a healthy body."
We provide the latest beauty through a variety of approaches that incorporate holistic medicine, advocating not only medical treatment but also the body's original healthy and beautiful state.

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