Nature has a profound intelligence that is evident in the intricate design of whole foods. The vitamins, minerals, and other nutrients found in meat, fruit, vegetables, and other whole foods are expertly packaged in perfect ratios, allowing our bodies to absorb and utilise them with optimal efficiency. This synergy is exemplified in the way that whole-food vitamin C is naturally paired with a range of complementary compounds that enhance its overall effectiveness. In contrast synthetic ascorbic acid isolates vitamin C from its natural companions, raising questions about its optimal utilisation in the body. In this article, we’ll dive into the differences between whole-food vitamin C and ascorbic acid, exploring the advantages of embracing nature’s intelligent design. 

Vitamin C is one of the most well-known and most studied nutrients in our diet. This water-soluble vitamin plays a multifaceted role in maintaining our overall health and well-being. As a potent antioxidant, vitamin C helps protect our cells from damage caused by free radicals, which can contribute to chronic diseases like cancer, heart disease, and cognitive decline. Additionally, vitamin C is crucial for the production of collagen, a protein that gives structure to our skin, bones, and connective tissue. It also supports immune function, sustains the adrenals by supporting healthy steroid hormone production, and plays a role in the synthesis of neurotransmitters like serotonin and dopamine. With its far-reaching benefits, it’s no wonder that vitamin C is a staple in many health and wellness regimens.

While many people assume that ascorbic acid is synonymous with whole-food vitamin C, the reality is that ascorbic acid is merely one isolated component of the complex of compounds that make up whole-food vitamin C, such as:

• Bioflavonoids. These are a class of plant compounds that enhance the absorption and utilization of vitamin C, while also providing additional antioxidant and anti-inflammatory benefits. 
• Phenolic acids. A type of polyphenol that helps to protect vitamin C from degradation and oxidation, ensuring its stability and potency. 
• Ascorbinogen. Ascorbinogen has anti-oxidant properties and can help to protect the body against oxidative stress.
• Minerals. Minerals like potassium, magnesium, and copper play crucial roles in supporting vitamin C bioavailability and utilization by regulating its absorption, transport, and metabolism, as well as maintaining healthy tissues and collagen synthesis.

While ascorbic acid is often touted as a convenient and affordable way to boost vitamin C intake, it has several downsides that are not often discussed. Ascorbic acid is often synthesized from corn syrup or other sugars using a process that involves several chemical reactions. Chemicals used during the manufacturing process, such as acetone, sulphuric acid, sodium hydroxide, and benzene, can irritate the gut. Another major concern of the manufacturing process is the risk of heavy metal contamination, which can result in the presence of toxic substances like lead, and arsenic in the final product. Additionally, many commercial ascorbic acid products are derived from genetically modified (GM) corn, which may be contaminated with glyphosate, a widely used herbicide linked to various health problems. Furthermore, some ascorbic acid products have been found to be contaminated with mould, which can pose serious health risks. Another issue with ascorbic acid is that it can antagonize copper absorption in the body, leading to copper deficiency over time.

A 1995 study investigated the relationship between ascorbic acid (vitamin C) and copper transport in the body. The research, led by Dr. E.D. Harris, found that ascorbic acid can inhibit copper absorption and transport. The study suggested that high doses of ascorbic acid can lead to copper deficiency by:

• Inhibiting copper absorption in the gut
• Reducing copper transport in the bloodstream
• Increasing copper excretion in the urine

The authors proposed that this inhibitory effect of ascorbic acid on copper transport may be one reason why copper deficiency is often seen in individuals who take high doses of vitamin C supplements.

Copper plays a crucial role in energy production, as it is necessary for the proper functioning of the mitochondria, the energy-producing structures within cells.

A 1987 study investigated the effect of varying ascorbic acid (vitamin C) intakes on copper absorption and ceruloplasmin levels in young men. The research, led by Dr. R.A. Jacob, found that:

• High doses of ascorbic acid (1.5 grams/day) significantly decreased copper absorption and reduced ceruloplasmin levels.
• Moderate doses of ascorbic acid (500 mg/day) had no significant effect on copper absorption or ceruloplasmin levels.
• Low doses of ascorbic acid (100 mg/day) actually increased copper absorption and ceruloplasmin levels.

The study suggests that high doses of ascorbic acid may interfere with copper absorption and metabolism, potentially leading to copper deficiency. In contrast, moderate to low doses of ascorbic acid may have no adverse effects on copper status.

A 1981 study found that ascorbate inhibits the antioxidant activity of caeruloplasmin, which is a copper-containing enzyme that has ferroxidase activity. Caeruloplasmin’s ferroxidase activity is important for regulating iron metabolism and preventing oxidative damage. By inhibiting this enzyme, high levels of ascorbate may potentially disrupt iron metabolism and increase the risk of oxidative stress.

In addition to its effects on copper levels, the differences between whole-food vitamin C and ascorbic acid may also have implications for cardiovascular health. Notably, vitamin C in whole-foods has been found to provide a protective effect against atherosclerosis, a condition characterized by the buildup of plaque in the arteries. In contrast, research suggests that ascorbic acid supplementation may not confer the same level of protection, highlighting the potential importance of the nutrient’s natural food matrix in exerting its beneficial effects.

The Los Angeles Atherosclerosis Study (LAAS) investigated the relationship between vitamin C intake and early atherosclerosis. The study analyzed data from 573 participants and found that:

• Vitamin C from food sources was inversely associated with carotid intima-media thickness (CIMT), a marker of early atherosclerosis.
• Vitamin C from supplements, on the other hand, was not significantly associated with CIMT.
• The association between food-based vitamin C and reduced CIMT was strongest in participants who did not take vitamin C supplements.

The study suggests that vitamin C from whole foods may have a more beneficial effect on cardiovascular health compared to vitamin C from supplements. The authors propose that this difference may be due to the presence of the other nutrients and phytochemicals in whole foods that work synergistically with vitamin C.

Vitamin C is well-known for its ability to enhance iron absorption, particularly non-heme iron found in plant-based foods. While this may seem beneficial, especially for individuals with iron deficiency or anemia, excessive iron absorption can have serious health consequences.

The dangers of increased iron absorption due to vitamin C supplementation include:

– Iron overload: Excessive iron absorption can lead to iron overload, a condition characterized by elevated iron levels in the body. Iron overload can cause damage to organs such as the liver, heart, and pancreas.

– Oxidative stress: Iron is a pro-oxidant, meaning it can catalyze the formation of free radicals, which can cause oxidative stress and damage to cells.

– Increased risk of infections: Excessive iron levels can increase the risk of infections, as iron is essential for the growth and proliferation of many pathogens.

– Cancer risk: Some studies suggest that high iron levels may increase the risk of certain types of cancer, such as colorectal and breast cancer.

It is important to note that the risks associated with increased iron absorption due to vitamin C supplementation are generally more significant for individuals who:

• Take high doses of vitamin C (over 1,000 mg/day) and have a diet rich in iron
• Have a genetic predisposition to iron overload (e.g., hemochromatosis)
• Have compromised liver function or other underlying health conditions

Another potential concern with ascorbic acid supplementation is that it may increase the risk of developing kidney stones, particularly oxalate stones, due to the conversion of ascorbic acid into oxalate in the body. This can lead to increased urinary oxalate excretion, making it more likely to form stones. Oxalate can combine with calcium in the urine to form calcium oxalate stones, which are the most common type of kidney stone.

While ascorbic acid supplements may be seen as a convenient and affordable way to boost vitamin C intake, the potential drawbacks and limitations highlighted by research suggest that a more nuanced approach may be warranted. Fortunately, nature has provided an abundance of delicious and nutrient-dense foods that are rich in vitamin C, along with a complex matrix of other beneficial compounds that work together to support optimal health. By focusing on whole, unprocessed foods as our primary source of vitamin C, we can tap into the full range of benefits that this essential nutrient has to offer. Some of the best wholefood vitamin C sources include berries, citrus fruits, tropical fruits and bell peppers. 

For those who struggle to get enough vitamin C from whole-foods alone, there are still options available that avoid the pitfalls of synthetic ascorbic acid. One such alternative is a wholefood vitamin C supplement. Heart of Cultures offers a proprietary blend of wild-harvested baobab fruit and organic rosehips that provides a 100% natural, whole-food vitamin C. This supplement offers a convenient and effective way to boost vitamin C intake while still reaping the benefits of a whole-food approach. 

In conclusion, while ascorbic acid may seem like a convenient and affordable way to boost vitamin C intake, the potential risks and drawbacks associated with its use cannot be ignored. From heavy metal contamination and GMO-derived sources to impaired copper absorption and inhibition of key enzymes, the evidence suggests that excessive ascorbic acid may do more harm than good.

In contrast, wholefood vitamin C offers a natural, balanced, and synergistic approach to meeting our vitamin C needs. By consuming a variety of whole-foods rich in vitamin C, such as fruits, vegetables, and whole-food vitamin C supplements, we can reap the benefits of this essential nutrient while minimizing the risks associated with isolated ascorbic acid supplements.

Ultimately, the choice between wholefood vitamin C and ascorbic acid comes down to a fundamental question: do we want to nourish our bodies with whole, natural foods that promote balance and synergy, or do we want to rely on isolated, synthetic supplements that may disrupt our delicate biochemical balance? The answer, it seems, is clear.

Written by:

Jacqui Niehaus (MSc Biostatistics, Dip. Nutritional Therapy, RCP Consultant)