Liposomal vitamin C is ordinary vitamin C (ascorbic acid or sodium ascorbate) packed in tiny vesicles made of phospholipids, usually from sunflower or soy lecithin. The idea is that the vesicle helps the vitamin through the gut wall. Two small studies measured higher vitamin C in the blood after a liposomal product than after regular vitamin C, but they did not show that a person does better, and the EU has authorised no claim that the liposomal form works better.
This guide explains what a liposome is, what the studies did and did not test, how the forms on the market differ, and how to compare a liposomal product with a plain capsule on a fair basis, using the products in our range.
What a liposome is
A liposome is a hollow sphere whose wall is made of phospholipids, the same fats that form the membrane of every cell. The vitamin sits inside or between the layers. Phospholipids come from lecithin, and the source matters for allergies. The Yango capsule uses sunflower lecithin. The Quicksilver liquid uses soy lecithin, 250 mg of phospholipids in each 5 ml, and it also contains ethanol, so it suits neither people with a soy allergy nor people who avoid alcohol.
What the studies show, and what they do not
The study usually quoted is Davis and colleagues (2016), which compared liposomal vitamin C with the same amount of non-liposomal vitamin C in healthy volunteers and found higher blood levels after the liposomal one. A second small human study by Gopi and Balakrishnan (2020) points in the same direction.
The limits are plain:
- both studies were small and short, with healthy volunteers;
- they measured vitamin C in the blood, not tiredness, colds or any other outcome;
- they used large doses of a gram or more, while most people take 100 to 1000 mg;
- a higher blood level after one dose does not prove a better result over months.
Regular vitamin C is also absorbed well at normal intakes. According to the US National Institutes of Health (NIH), most of a modest dose is absorbed, and the share falls as the single dose goes above about a gram. That is the case in which a different delivery form could matter most, and it is where the evidence is thinnest.
Liposomal does not mean "proven better". It means a different form with some early data. If you are comfortable with the price and the ingredients, it is a reasonable choice. If you are not, a plain capsule gives you the same vitamin.
Forms of vitamin C you will see
| Form | What it is | What to know |
|---|---|---|
| Ascorbic acid | The plain vitamin, in capsules, tablets or powder | The reference form. Acidic, which some people feel in the stomach at high doses. |
| Sodium ascorbate | The sodium salt of the vitamin | Less acidic. Used in the Quicksilver liquid. It adds some sodium. |
| Ester-C and similar | Trademarked calcium ascorbate blends | Sold as gentler on the stomach. We do not carry one, and no claim of better results is authorised. |
| With rose hips or bioflavonoids | Vitamin C plus a little fruit extract | The extract amounts are small: 25 mg of rose hip powder in the NOW Foods tablet, 12.5 mg of rose hip extract per Swanson capsule. The vitamin itself is mostly ascorbic acid. |
| Sustained release | A tablet that releases the vitamin gradually | Spreads one dose over hours. It is the same vitamin and the same claims. |
| Liposomal | Vitamin C in phospholipid vesicles | Early data on blood levels. Costs more per gram, and the carrier adds ingredients to check. |
Our products compared
The last two columns are what makes products comparable: the total grams of vitamin C in the pack and how many days it lasts at the label portion.
| Product | Form | Vitamin C per label portion | % NRV | Vitamin C in the pack | Pack lasts |
|---|---|---|---|---|---|
| Yango liposomal vitamin C, 60 capsules | Liposomal, sunflower lecithin | 800 mg (2 capsules) | 1000 % | 24 g | 30 days |
| Quicksilver liposomal vitamin C liquid, 120 ml | Liposomal, sodium ascorbate, soy lecithin | 1000 mg (5 ml) | 1250 % | 24 g | 24 portions |
| OstroVit vitamin C 1000 mg, 120 capsules | Ascorbic acid | 1000 mg (1 capsule) | 1250 % | 120 g | 120 days |
| OstroVit vitamin C powder, 500 g | Ascorbic acid | 1000 mg (1 g, 1 scoop) | 1250 % | 500 g | 500 portions |
| NOW Foods C-1000 with rose hips, sustained release, 100 tablets | Ascorbic acid, sustained release | 1000 mg (1 tablet) | 1250 % | 100 g | 100 days |
| Swanson vitamin C with rose hips 500 mg, 100 capsules | Ascorbic acid with rose hip extract | 500 to 1000 mg (1 to 2 capsules) | 625 to 1250 % | 50 g | 50 to 100 days |
To compare price per 1000 mg, divide the pack price by the grams in the last-but-one column. A liposomal pack holds 24 g and a plain pack holds 100 g or more, so the plain products come out much cheaper per gram. The question is whether the possible difference in absorption is worth that for you.
Plain and sustained-release options
If you want vitamin C at the lowest cost, a 1000 mg capsule or the powder does the job. The powder lets you set a smaller portion and is easy to dose by the scoop. The sustained-release tablet suits people who find ordinary ascorbic acid harsh on the stomach.
How much vitamin C is enough and how much is too much
The EU reference intake (NRV) is 80 mg a day. EFSA's population reference intake is 95 mg for adult women and 110 mg for adult men, and a diet with fruit and vegetables can reach that. A 1000 mg capsule gives 12.5 times the NRV, which is why the table shows 1250 %.
EFSA has not set an upper intake level for vitamin C. The NIH uses 2000 mg a day for adults, because larger amounts commonly cause diarrhoea, nausea and stomach cramps. Our OstroVit and Quicksilver labels warn people prone to kidney stones to avoid the product. The Quicksilver label lets you repeat the 5 ml portion, and each repeat adds another 1000 mg, so add up your day.
How to take each form
- Yango capsules: 1 capsule twice a day after a meal with plenty of water.
- Quicksilver liquid: a teaspoon (5 ml) held in the mouth for 30 seconds before swallowing, on an empty stomach at least 10 minutes before a meal. Use within 60 days of opening.
- OstroVit and NOW Foods: 1 capsule or tablet a day, preferably with food. The powder is stirred into 100 to 150 ml of water or juice, never hot water.
What EU law lets us say about vitamin C
Regulation (EU) No 432/2012 authorises these claims for any product that provides at least 15 % of the NRV (12 mg) per daily portion. All the products above qualify, whatever their form:
- Vitamin C contributes to the normal function of the immune system
- Vitamin C contributes to the protection of cells from oxidative stress
- Vitamin C contributes to the reduction of tiredness and fatigue
- Vitamin C contributes to normal collagen formation for the normal function of skin
- Vitamin C contributes to normal psychological function
- Vitamin C increases iron absorption
There is no claim that liposomal vitamin C is better absorbed or works better, so we do not make one. Products for more cautious groups carry the labels' own warnings: not for pregnant or breastfeeding women without a doctor's advice (Quicksilver, Yango, OstroVit), and a doctor or pharmacist first if you take medicines.
How to decide
- Decide whether the possible absorption advantage matters to you more than the price per gram.
- Read the allergens and the carrier: soy lecithin, ethanol, sodium.
- Compare the grams of vitamin C in the pack, not the capsule count.
- Choose a daily portion you will actually take, and add up all vitamin C from other products.
- If you are prone to kidney stones or take medicines, ask a doctor first.
The full range is in our vitamin C category.
FAQ
Is liposomal vitamin C better than regular vitamin C?
Two small studies found higher blood levels, but they measured nothing about health, and no EU claim says it works better.
What is the difference between liposomal and regular vitamin C?
The vitamin is the same. In the liposomal form it is packed in phospholipid vesicles, which adds ingredients and raises the price.
How much liposomal vitamin C should I take?
Follow the label: 800 mg a day for the Yango capsules and 1000 mg per 5 ml for the Quicksilver liquid. Do not exceed the stated daily portion.
Can I take vitamin C every day?
Yes, within the label portion. Large amounts commonly cause diarrhoea and stomach upset, and people prone to kidney stones should avoid it.
Should liposomal vitamin C be taken on an empty stomach?
The Quicksilver label says so, at least 10 minutes before a meal. The Yango label says after a meal. Follow the label of the product you have.
Is liposomal vitamin C safe in pregnancy?
Our labels say pregnant and breastfeeding women should ask a doctor first, or that it is not recommended. Ask your doctor.
Which is cheaper per 1000 mg?
Plain capsules and powder, by a wide margin. Divide the pack price by the grams in the pack to check.
Sources
- NIH Office of Dietary Supplements: Vitamin C
- EFSA: Dietary reference values for vitamin C (2013)
- Davis et al. (2016): Liposomal-encapsulated ascorbic acid, Nutrition and Metabolic Insights
- Regulation (EU) No 432/2012, authorised health claims
Content reviewed by Inese Kalniņa, dietitian.
