In This ArticleView AllIn This ArticleWhat Is Vitamin C?DeficiencySupplementsBenefitsWhat to Look ForFAQs
In This ArticleView All
View All
In This Article
What Is Vitamin C?
Deficiency
Supplements
Benefits
What to Look For
FAQs
Close
Photo:Beo88/Getty Images
Beo88/Getty Images
It may take a sniffly nose, constant sneezing or a pesky cough to bring vitamin C top-of-mind. Getting sick reminds you of your immune function, which may leave you wondering whether you should take vitamin C daily. Vitamin C is a well-known vitamin in citrus fruits that many people turn to when under the weather. That’s because it can enhance immune health and may shorten how long a cold lasts, perMedlinePlus.
Vitamin C is a crucial nutrient and antioxidant that aids in producing compounds that support different body functions. So, can you benefit from taking a regular vitamin C supplement? Does it really “boost” your immune system? How much is too much? Read on to learn more about what happens when you take vitamin C every day.
4 Sneaky Signs You Might Need a Multivitamin
Vitamin C, or L-ascorbic acid, is a water-soluble vitamin naturally present in food. Though most mammals can make vitamin C in their bodies without problem, humans must get it through the diet via foods or supplements, per a 2019 review inPharmacological Research. According to theNational Institutes of Health, the Recommended Dietary Allowance of this nutrient for those 19 years or older is 90 milligrams for males and 75 mg for females.
Vitamin C is necessary to form collagen, a vital part of connective tissue, which helps mend wounds. Additionally, vitamin C promotes absorption of iron —especially non-heme, the type of iron found in plants, per a 2021 review inNutrients. The immune-supportive vitamin moonlights as an antioxidant and regenerates other antioxidants in the body. It assists in making L-carnitine and supports energy and protein metabolism. Parts of the body with the highest levels of vitamin C include the eyes, pituitary gland, adrenal glands and brain. Speaking of the brain, a 2022 study in theEuropean Journal of Nutritionnoted that vitamin C protects neurons (brain cells) against oxidative stress and may be helpful to mental health.
Food Sources
Vitamin C camps out in plenty of nourishing sources eaten worldwide, and manyfoods have more vitamin Cthan—you guessed it—an orange!
Some vitamin C sources are:
Vitamin C Deficiency
Most people have sufficient vitamin C intake because many consume foods naturally rich in vitamin C or fortified with it. Yet, others may need more. According to theNational Cancer Institute, 7% of people in the U.S. have scurvy, a condition where vitamin C levels fall below normal. Scurvy happens from eating too few vitamin C sources or impaired absorption in the digestive tract.
Symptoms of vitamin C deficiency include:
Vitamin C Supplements
Even if you don’t have vitamin C deficiency, catching a cold can make you lose trust in your immune system, and a store run for vitamin C immune-supporting powder may be the natural thing to do.
According to the NIH, most supplements containing vitamin C come in the form of ascorbic acid. However, other forms include sodium ascorbate, calcium ascorbate, other mineral ascorbates or combination products. Research has shown that your body’s ability to absorb (or the bioavailability of) synthetic ascorbic acid appears to be the same as from natural sources. That means that simple ascorbic acid is the preferred form of vitamin C supplementation.
May Support Your Immune Health
While it’s common to find bare shelves of vitamin C during flu season, how it impacts immunity is unclear. That said, we do know the skin needs normal levels of vitamin C to maintain a healthy barrier to keep harmful pathogens from entering the body, per a 2023 review inMucosal Immunology. Vitamin C is also present in immune cells, so having sufficient levels is vital. Low levels of vitamin C could make you more susceptible to sickness. As an antioxidant, vitamin C protects cells from oxidative damage and regulates anti-inflammatory pathways, helping reduce inflammation and, therefore, the risk of chronic health conditions.
May Prevent Lead Poisoning
Consuming vitamin C may help alleviate lead exposure. Lead is a heavy metal found in some paint, jewelry, soil and other products that ispoisonous in high concentrations. Even the most minor blood levels of lead can impact how well a child performs in school. According to theCenters for Disease Control and Prevention, routinely eating foods rich in iron, calcium and vitamin C may help keep lead away. However, more research is needed to understand the beneficial effects.
Might Improve Your Iron Levels
Potential Risks
May Increase Your Risk for Toxicity
According to the NIH, overloading yourself with vitamin C is unlikely, but still possible. Digestive upset, including stomach cramps, diarrhea and nausea, commonly occurs when unabsorbed vitamin C is in the intestines.High vitamin C levelscan cause increases in oxalates, which make you more prone to kidney stones, especially for people with poor kidney function, per the NIH.
What Happens to Your Body If You Eat Too Many Vitamin Gummies
What to Look For in a Vitamin C Supplement
In a 2020Consumer Lab Vitamin and Supplement Users Surveyof 9,782 people, nearly 35% reported buying vitamin C the previous year. Shopping for a supplement can be tricky, with shelves of supplements available. It’s important to consult your health care provider before starting any supplement.
Forms
You can findvitamin C supplementsin various forms, such as powders, gummies, chewable tablets, non-chewable tablets and capsules. When looking for one, consider what form of vitamin C will help you be consistent. If mixing powdered vitamin C with water isn’t for you, you might choose chewable. If you dislike swallowing pills, you may enjoy gummies, but if you are sensitive to added sugar, you might opt for a capsule. Choose the form that works best for your lifestyle.
Ingredients
Take a close look at supplement ingredient lists to pinpoint any additives it may have, such as artificial colors, added sugars, preservatives or fillers. According to the Food and Drug Administration, supplement labels list these under “other ingredients.” For information on FDA communication about ingredients, you can use theFDA’s Dietary Ingredient Supplement Directory.
Reputable Manufacturer and Independent Verification
The FDAdoesn’t regulate supplements. You can still take steps to ensure your supplement is reliable, safe and effective. Independent labeling can help identify a trustworthy supplement. USP, NSF and ConsumerLabs are examples of independent labels to seek on the packaging or bottle to help ensure you’re getting honest ingredients.
The Bottom Line
Supplements can be costly, and a routine daily dose of a vitamin C supplement isn’t necessary for healthy people. Most people have healthy vitamin C levels. Talk to your health care provider first if you’re considering taking a vitamin C supplement. Otherwise, if you’re concerned about getting enough vitamin C foods, simply turn to your local market and stock up on vitamin C-rich fruits and vegetables. Whether fresh, frozen or canned, produce like pineapple, potatoes and bell peppers are plentiful in vitamin C, and enjoying more of them can meet your everyday needs.
What Happens to Your Body When You Take a Multivitamin Every Day
Frequently Asked Questions
Nothing beats getting vitamin C from whole foods, which is the ultimate form. Many foods are brimming with vitamin C, like citrus fruits, cruciferous veggies and potatoes. If you’re still interested in a vitamin C supplement, the best form to take is synthetic ascorbic acid and the presentation you can easily ingest, which for some could be a mixable powder and, for others, an easy-to-swallow capsule.
Vitamin C supplements can benefit people, especially those with low vitamin C levels. But vitamin C-rich foods, packed with many other essential vitamins and minerals, are better for you.
According to the NIH, hemochromatosis, a condition where people have dangerously high iron levels, can worsen with high intakes of vitamin C—leading to tissue damage.
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