How to Get Vitamin C on Keto [How Much is Enough?]

  • Date: April 27, 2022
  • Time to read: 6 min.

Vitamin C is most commonly associated with fruits such as oranges. As high sugar foods like oranges are restricted, due to the number of carbs that contain, how to get vitamin C on keto becomes a common concern. Don’t worry though, you’re not suddenly going to have to start paying out for expensive supplements. We’ll take you through everything you need to know.

Why May You Need Supplements when Eating a Keto Diet?

If you’re new to keto and want a bit more information, check out our keto beginners guide.

As a quick summary, if you need it, the keto (also known as the ketogenic diet) is a low-carb, high-fat diet (LCHF).

The whole concept of the keto diet is that your body transitions from burning glucose, in simple terms, sugars or carbohydrates, to burning fat as its primary fuel source.

For a keto diet, people will restrict their macros to eating;

  • 70% of their calories are from fat
  • 25% from protein
  • 5% from carbohydrates

Sticking to these macros for a period of time will put your body into a state of ketosis. Ketosis is when your body has transitioned from burning carbohydrates as its primary fuel source to burning fat for fuel. It is at this point that you will start to see and feel the benefits of the keto diet.

It is the role of the liver to convert amino acids into small amounts of glucose. This process is called glucogenesis. This is when ketone bodies (ketones) are created.

Eventually, your body will become what is known as ‘fat adapted‘. In simple terms, this means that your body is accustomed to burning fat as its primary fuel source and it will function this way as its default setting.

There are a lot of new terms and abbreviations that you may come across, sometimes it can feel like a new language that you need to learn. In order to help you out and keep you on the right track, we have created a keto terms and keto abbreviations guide, bookmark these to make your keto journey easier.

Some people can be put off the keto diet because of the side effects, however, these are only short-lived and the health benefits of keto far outweigh the side effects.

There is no doubt that the process of getting into ketosis and remaining there is a massive change to the way your body is used to functioning.

Supplements may be able to assist your body with this transition and speed up your journey to your health and keto goals.

Vitamin C and Keto

Like other Vitamins, Vitamin C is also required by the body to perform different functions. Vitamin C is widely known for having antioxidant properties.

It helps in maintaining the immune system and protects against oxidative stress

For this reason, it’s always advisable to consume food that is rich in vitamin C. But people who are following the keto diet want to know whether taking vitamin C supplements is safe or not

Vitamin C is mainly sourced from plants. Depending on the food choices, a person on the keto diet might lack Vitamin C, the same as any other diet.

It’s essential to check the level of vitamin C in the body regularly.  

You can find all the answers related to vitamin C and keto through this post.

Vitamin C and Keto 

The micronutrient needed by the body does not change even when you put it into ketosis. But when you eliminate carbs from your diet, it also eliminates food items rich in micronutrients like vitamin C that help maintain regular body function. 

Vitamin C is a powerful antioxidant that supports the immune system. It can also neutralize free radicals that can threaten your health.

In addition, vitamin C is also required for skin healing

When you are following the keto diet, your body needs a sufficient amount of vitamin C. You can easily get this vitamin by consuming the keto-friendly foods rich in it. 

Why do we need Vitamin C on Keto? 

A person might not be able to lose fat mass quickly if their body lacks vitamin C. Body fat and waist circumference increase when the body has too little vitamin C. 

In addition, Vitamin C also enables healthy and firm skin. It supports joints, tendons, and strong gut lining. 

Having a balanced amount of vitamin C in the body may reduce your risk of chronic diseases. It helps maintain blood pressure, lowers the risk of heart disease, and helps prevent iron deficiency. 

How Much Vitamin C Should I Be Getting on Keto 

A person (whether they are on a keto diet or not) needs to have a balanced level of Vitamin C in the body. On average, an adult is recommended to consume 65 to 90 milligrams (mg) of Vitamin C a day.

The best way of monitoring this is by using a tracking app such as MyFitnessPal.

If your body does not get enough vitamin C, you might feel irritated, weak, and tired. But it’s also important to remember that too much vitamin C in the body is also harmful. It can cause diarrhea and similar health complications. So don’t start taking supplements for the sake of it.

Symptoms of Too Little Vitamin C on Keto

A person following a keto diet might lack Vitamin C. Most Vitamin C-rich food items are high in carbs, and carbs need to be limited in the keto diet. So, it’s essential to keep track of Vitamin C levels in the body. 

Common signs that show deficiency of Vitamin C include easy bruising, bleeding, bumpy skin, red gums, joint pain, and fatigue. If the deficiency increases, the bones, nails, and hair can become brittle.

Furthermore, too little Vitamin C can make the wounds longer to heal. 

Symptoms of Too Much Vitamin C on Keto 

Vitamin C is a water-soluble nutrient that helps in maintaining proper body functioning. Regularly consuming vitamin C can strengthen your immune system, aid wound healing, and protect the cells from free radical damage by acting as an antioxidant. 

While some animals can produce vitamin C, the human body cannot produce it. Humans are required to consume vitamin C-rich food to maintain a balanced level in the body. 

But people don’t realize that consuming more than the recommended amount of Vitamin C can also lead to complications.

Common side effects of too much vitamin C include diarrhea, bloating, general abdominal discomfort, nausea, and stomach cramp. 

What Does it Mean if I Crave Vitamin C on Keto? 

The human body is complex and simple at the same time. It has its way of telling that you might be missing out on something in your diet. For instance, thirst is the first sign of dehydration. 

Vitamin C is needed for collagen production. Without sufficient collagen levels in the body, blood vessels can become fragile. Thus, they might break easily.

So, if your body does not have the proper amount of Vitamin C, you will feel tired, weak, and irritated. A person usually craves Vitamin C when they do not consume food items rich in this Vitamin. Whether or not you are following a keto diet, a Vitamin C craving is normal. 

How to Get Vitamin C on Keto 

If you are following a keto diet and are experiencing symptoms of low Vitamin C, there are a few things you can consume. Some Vitamin C-rich option includes:

  • Peppers 
  • Strawberries 
  • Blackcurrants 
  • Broccoli 
  • Brussels sprouts 

Check out our article for more on vitamins and supplements on the keto diet.

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