Vitamin C is a hugely popular vitamin, but did you know that “taking more does not mean absorbing more”? · The body can absorb only a limited amount of vitamin C from ordinary tablets, and the excess is excreted · This is where “liposomal vitamin C”, which is claimed to absorb better, comes in · How true is that, and how does it work? · This article explains it in simple terms
the more you take, the lower the %
similar to a cell membrane
in the urine
Vitamin C (Ascorbic acid) is water-soluble, and the body has a limit on how much it can absorb at one time · When high doses are taken as ordinary tablets, the proportion absorbed falls and the excess is excreted (and some people get a burning stomach/loose stools) · That is why liposome technology is used to help with this
1 What is a liposome, and how does it help?
- Vitamin C is wrapped in a layer of fat (phospholipids) — a structure similar to a cell membrane
- Protection from stomach acid — less is broken down before it can be absorbed
- Helps delivery into cells — research has found that the liposomal form tends to give higher blood vitamin C levels than ordinary tablets at the same dose
2 Liposomal vs effervescent vs ordinary tablets
| Form | Characteristics |
|---|---|
| Ordinary tablets | Inexpensive, but absorption is limited at high doses |
| Effervescent tablets | Dissolve in water and are easy to drink, but are still free vitamin C |
| Liposome | Wrapped in fat, aiding absorption and gentle on the stomach |
💡 Did you know? Lipo C is vitamin C in liposomal form (Lipo-Max Vitamin C 500) designed for high absorption and to be gentle on the stomach, suitable for people who get a burning stomach from vitamin C tablets · Thai FDA 26-1-10867-5-0046 · Halal · A dietary supplement, not a medicine, with no disease-treatment effect
3 The realistic picture
Liposomal vitamin C does help with absorption, according to research, but that does not mean you need to take very high doses · For most people, an appropriate amount of vitamin C is enough · And fresh fruits and vegetables remain a good source of vitamin C, along with other nutrients
⚠️ Very high doses of vitamin C may not be suitable for people with certain conditions (such as kidney stones or iron overload) — consult a doctor
References
- Davis JL, et al. Liposomal-encapsulated Ascorbic Acid: Influence on Vitamin C Bioavailability. Nutr Metab Insights.
- Lykkesfeldt J, Tveden-Nyborg P. The Pharmacokinetics of Vitamin C. Nutrients.
- NIH Office of Dietary Supplements — Vitamin C Fact Sheet.
💡 Looking for something to help? Read next: Which vitamin C brand is good — choosing wisely 👉