Tag: Vitamin c bioavailability

Despite a long-standing dietary myth, research indicates that dairy does not significantly interfere with vitamin C absorption in a normal, balanced diet. This common concern, often linked to milk's calcium content, is largely overstated by nutritional science.

About 70% to 90% of ascorbic acid is absorbed at moderate doses of 30 to 180 milligrams daily. However, this absorption rate changes significantly depending on the amount ingested.

Studies show that while the body absorbs 70-90% of a modest vitamin C intake (30-180 mg), absorption efficiency dramatically decreases at higher doses. This physiological process limits how much vitamin C can your body absorb in a day, making the correct dosage crucial for maximum benefit.

Over one-third of the U.S. population uses dietary supplements, with vitamin C being a top choice. However, not all forms are created equal; the term "vitamin C" actually refers to a group of related compounds, and L-ascorbic acid is the specific bioactive form that the human body recognizes and uses most effectively.

According to the National Institutes of Health, when consuming moderate amounts of vitamin C (30–180 mg), the body absorbs approximately 70–90% of it. This fact alone suggests the impossibility of absorbing more than 100% vitamin C, but the full story of how your body processes this essential nutrient is even more complex and important to understand.