Does liposomal vitamin C work better than regular vitamin C?

Liposomal vitamin C is absorbed into the bloodstream more effectively than regular vitamin C. Nine out of ten studies examined showed higher peak concentrations and greater overall blood exposure. The differences vary widely: peak concentration was 1.2 to 5.4 times higher, and total exposure 1.3 to 7.2 times higher. A well-designed double-blind RCT found more modest figures: a 27% higher peak concentration and 21% greater total exposure.

This improved absorption into the blood also applies to white blood cells. In that same RCT, those cells contained 20% more vitamin C with the liposomal form. That is relevant for the immune system, although the difference is smaller than what was seen in the blood. The explanation for the better absorption is mechanistically plausible: liposomes protect vitamin C during digestion from heat, light, oxygen and fluctuating acidity, allowing more of the substance to reach the bloodstream intact.

The major caveat: higher blood levels are not yet proof of better health outcomes. None of the studies measured how much vitamin C was excreted in the urine, so it remains uncertain how much actually ends up in the tissues and cells. Only two studies looked at biological effects in the body at all. Whether it leads to fewer infections, faster recovery or a better-functioning immune system has not yet been demonstrated.

In terms of safety, no side effects have been reported with liposomal vitamin C in the available studies. Those studies were relatively short in duration and limited in size, so firm conclusions about long-term use cannot be drawn. A comparable alternative form, calcium ascorbate, was found in a systematic review to cause even fewer stomach complaints than regular vitamin C. That makes it an interesting option for people who experience gastrointestinal discomfort with regular high doses.