Vitamin C Benefits Every Day

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.

What Is Vitamin C?

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, for those 19 years or older is 90 milligrams for males and 75 mg for females.

Vitamin C is necessary to form collagen, which helps mend wounds. Additionally, vitamin C promotes absorption of iron —especially non-heme, the type of iron found in plants. 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. Vitamin C protects neurons (brain cells) against oxidative stress and may be helpful to mental health.

Food Sources

Some vitamin C sources are:

Citrus fruits such as lemons, limes, grapefruit

Tropical fruits such as pineapple, lychees, guava, papaya

Kiwi

Strawberries

Tomatoes

cabbage

Bell peppers

Potatoes

Frequently Asked Questions

Is it safe to take vitamin C supplements every day?

Vitamin C can be safe to take daily; however, it's helpful to know that you can meet your daily needs by eating vitamin C-rich foods. For instance, a half-cup of kiwi offers 134 mg of vitamin C, which provides 148% to 178% of recommended daily needs. Before taking any new supplements, it's best practice to speak with your medical provider and stay below the upper limit for vitamin C.

What is the best form of vitamin C to take?

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.

Are vitamin C supplements good for you?

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.

Who should avoid taking vitamin C?

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.