Wohlrab J, Kreft D. Niacinamide - mechanisms of action and its topical use in dermatology. Skin Pharmacol Physiol. 2014;27(6):311-315. doi:10.1159/000359974 Gummies and chews are popular, but watch out for added sugar, and for high salt levels in soluble versions. Some supplements also combine vitamin C with other flavonoids, such as citrus extract. While some research suggests that this could boost vitamin C absorption, other studies have turned up mixed results ( 16). Can vitamin C hurt your kidneys? Vitamin C plays an essential role in the body. Thanks to its antioxidant properties, it has been found to have several benefits, particularly for skin and immune health. Read on for advice on how much to take and when, who's more at risk of deficiency and the cheapest places to buy vitamin D tablets, sprays and gummies.

Meanwhile, liposomal vitamin C is a form encapsulated in liposomes, a small vesicle made from cholesterol or other phospholipids. These supplements can help increase the absorption of vitamin C, but they are also often more expensive ( 14, 17). Five to 15 minutes in the sun before 11am or after 3pm, without sunscreen, and with forearms and lower legs uncovered, should be enough exposure in the summer months. But during the winter there isn't enough sun (or the correct wavelength of UV radiation) to make vitamin D this way in the UK. People who stay indoors a lot – people who are frail, housebound or live in a care home may not get enough exposure to sunlight. People with dark skin – melanin reduces the skin's ability to make vitamin D and people with dark skin have more melanin.Vitamin D is a fat-soluble vitamin, so it's best to have your supplement with food for optimum absorption. If you have a diagnosed deficiency (often an incidental finding on a blood test), your doctor might prescribe you a course of high-dose vitamin D, but only for a short period. Third party testing does not test to see if a product is effective or safe for everyone, and it does not ensure the supplement will not interact with other supplements or medications.

Sometimes products tested by these three companies are more expensive to try to offset the cost they pay for certification. Vitamin sprays are exactly what you think! They are an oral spray containing micronutrients that you spritz directly into your mouth. All you need is one spray per day to boost your vitamin levels. Benefits of Vitamin Sprays vs. Tablets If you’re eating a balanced diet rich in nutritious ingredients, like fruits and vegetables, taking a vitamin C supplement likely isn’t necessary. Boeing H, Bechtold A, Bub A, et al. Critical review: Vegetables and fruit in the prevention of chronic diseases. Eur J Nutr. 2012; 51(6): 637–663. doi:10.1007/s00394-012-0380-y Johnston CS, Barkyoumb GM, Schumacher SS. Vitamin C supplementation slightly improves physical activity levels and reduces cold incidence in men with marginal vitamin C status: A randomized controlled trial. Nutrients. 2014; 6(7):2572-2583. https://doi.org/10.3390/nu6072572A very important consideration is the dosage, since vitamin C supplements come in a wide range of doses. But, if you have a dietary restriction, sometimes it can be hard to get the amount you need. And that’s where supplements come in.

Vitamin D is sometimes referred to as the 'sunshine vitamin' as your body makes it when exposed to the sun. Evaluate whether a brand is reputable by exploring its ingredient sourcing and looking for companies that abide by the current Good Manufacturing Processes established by the Food and Drug Administration (FDA). For this reason, people who are prone to kidney stones are advised not to take high dose vitamin C supplements ( 18). What is the best natural food source of vitamin C? Vitamin C is an essential nutrient that is found primarily in fruits and vegetables. Among many other things, it "has antioxidant properties, which may play a role in preventing certain cancers and heart disease, as well as immunity and healthy aging,” says Beth Stark, RDN, LDN. Everyone is advised to take a vitamin D supplement containing at least 10 micrograms (400IU) a day during winter months, and those more at risk of deficiency should take it all year round.

Hemilä H, Chalker E. Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev. 2013;2013(1):CD000980. doi:10.1002/14651858.CD000980.pub4 Vitamin C – Contributes to the normal function of the immune system and nervous system. Helps fight tiredness and fatigue. However, what makes it slightly complicated is that different proteins transport the vitamin C depending on how much you take in. In addition, supplements are not designed to replace a healthy diet. If you rely on supplements to get your vitamins, you may miss out on all of the benefits of eating nutrient-rich foods. Research suggests that the sum of all of the nutrients found in food is greater than the individual vitamins on their own as they are in supplements. Vitamin D - otherwise known as the sunshine vitamin, vitamin D supports a healthy immune system as well as contributing to muscle function. Taking an oral spray vitamin D supplement could help during the winter months when we don’t see as much sun.