- Vitamin C is necessary for a healthy immune system, joints and disease prevention.
- The average adult needs 75 mg to 90 mg per day.
- Vitamin C is found in citrus fruits, bell peppers and cruciferous veggies.
It may take a sniffly nose, sneezing or a pesky cough to bring vitamin C to mind. Getting sick reminds us of our 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 reduce the length of a cold.
But immune function isn’t the only thing vitamin C is necessary for. It’s also 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? Read on to learn more about what happens when you take vitamin C every day.
Why We Love Vitamin C
May Support 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.
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 is poisonous in high concentrations. Even the most minor blood levels of lead can impact how well a child performs in school. According to the Centers for Disease Control and Prevention, routinely eating foods rich in iron, calcium and vitamin C may help keep lead out of the body. However, more research is needed to understand the beneficial effects.
Might Improve Iron Levels
According to one small study, iron deficiency is the most prevalent micronutrient deficiency. Populations most at risk are infants, young children, pregnant people and females of reproductive age.
The CDC recommends improving iron absorption by pairing an iron-rich food with a vitamin C-rich food, such as mandarin oranges with salad greens. And some studies have seen significant differences in iron levels when supplementing with vitamin C and iron compared to iron alone. This is especially true of non-heme iron, the type of iron found in plants.
May Improve Joint Health
Vitamin C is necessary to form collagen, a vital part of connective tissue, which helps mend wounds. While research is mixed on this topic, many studies support vitamin C supplementation for reducing pain and inflammation related to osteoarthritis. This is partly due to vitamin C’s role in collagen formation, as well as its antioxidant and anti-inflammatory properties.
May Act as an Anti-Tumor Agent
Thanks to vitamin C’s powerful antioxidant and anti-inflammatory properties, there is evidence that it may act as an anti-tumor agent. Researchers note that vitamin C is not a replacement for traditional cancer treatment, but an adjunct to it. When used in this way, it may improve treatment results.
May Improve Brain Health
There is evidence that vitamin C protects neurons (brain cells) against oxidative stress and may be helpful to mental health. For example, one study using data from the National Health and Nutrition Examination Survey (NHANES) found that older adults with higher vitamin C intake had lower rates of cognitive decline. Researchers note that these benefits plateaued at about 500 mg/day of vitamin C, suggesting that more than this offers no further brain benefits.
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 the National 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:
- Loss of teeth
- Swollen, bleeding gums
- Muscle weakness
- Poor wound healing
- Anemia
- Weight loss
- Hyperkeratosis (thickening of the skin’s outer layer)
- Arthralgia (stiff joints)
How Much You Need
How much vitamin C you need depends on your age, sex and whether you’re pregnant or breastfeeding. The average adult male needs 90 mg per day, while the average adult female needs 75 mg per day. If you’re pregnant, you need 85 mg per day, and if you’re breastfeeding, shoot for 120 mg per day.
Food Sources
While oranges tend to be the go-to for vitamin C, this nutrient hangs out in lots of nourishing sources, with many of them having more vitamin C than an orange. Some of these foods include:
- Citrus fruits such as lemons, limes, grapefruit
- Tropical fruits such as pineapple, lychees, guava, papaya
- Kiwi
- Strawberries
- Tomatoes
- Cruciferous veggies, such as broccoli, Brussels sprouts, kale, cabbage
- Bell peppers
- Potatoes
Vitamin-C-Rich Recipes to Try
Is Vitamin C Safe for Everyone?
The recommended daily amount of vitamin C for adults is 90 mg. Overloading yourself with vitamin C is unlikely, since our body rids what it can’t use in urine, but it is still possible to overdo it. For example, digestive upset, including stomach cramps, diarrhea and nausea, commonly occurs when unabsorbed vitamin C is in the intestines.
High vitamin C levels can cause increases in oxalates, which make you more prone to kidney stones, especially for people with poor kidney function. For example, one review reports that vitamin C doses greater than 1 gram may increase the chances of stone formation by 41%. The same review reported that women taking too much vitamin C during pregnancy could result in rebound scurvy in newborn babies. Excess vitamin C may also affect vitamin B12 and copper levels and cause dental enamel erosion. Because of these health risks, an upper limit for adults ages 19 and up is 2,000 mg daily. However, some people may be taking more under the supervision of a medical provider.
What to Look For in a Vitamin C Supplement
You can find vitamin C supplements in 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.
Take a close look at supplement ingredient lists to pinpoint any additives it may have, such as artificial colors, added sugars, preservatives or fillers. And while the FDA doesn’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.
Our Expert Take
Supplements can be costly, and a routine daily dose of a vitamin C supplement isn’t necessary for healthy people, since most people have healthy vitamin C levels. Talk to your healthcare 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.
Frequently Asked Questions
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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 the 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.
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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.
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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. If you choose to take a supplement, make sure it’s been independently verified by a reputable company, so you know what you’re getting in that bottle is safe and its ingredients are what the label says.
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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.
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What is the RDA for vitamin C?
The Recommended Dietary Allowance of this nutrient for those 19 years or older is 90 milligrams for males and 75 mg for females.
