We Asked Registered Dietitians What Vitamin C Supplements They Recommend — Here’s What They Said

We Asked Registered Dietitians What Vitamin C Supplements They Recommend — Here’s What They Said

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Vitamin C is more than just a buzzword; it’s a powerful antioxidant and essential water-soluble vitamin that supports your immune system, skin health, and iron absorption. “Your immune system needs vitamin C to work at its best—it helps your body fight off bugs and recover faster,” says Alyssa Simpson, RDN, CGN, a digestive health dietitian in Phoenix. “Many of us don’t get enough, especially when stressed, sick, or not eating many fruits and veggies. That’s when a simple supplement can really make a difference.”

According to the National Institutes of Health (NIH), adult women need 75 milligrams (mg) of vitamin C daily, and men need 90 mg as a baseline.

However, some people may want or need more to support specific health needs or to fill in nutritional gaps, so supplements can help. With so many options available, from gummies to powders to high doses for different health needs, it can quickly feel overwhelming to choose the right one.

To make your search easier, we compiled this list of the best vitamin C supplements, each carefully reviewed by a team of registered dietitians. We selected these options based on quality, ingredients, and their specific benefits. We also considered factors like potency and form (such as capsules, gummies, or powders). Whether you want to support immunity or glowing skin, these expert-reviewed picks have you covered.

Our Top Picks for the Best Vitamin C Supplements

When to Consult Your Doctor?

Everyday Health recommends speaking with your healthcare provider before adding any supplement to your diet to make sure it is safe and appropriate for your individual health needs.

While vitamin C is generally considered safe (even in higher doses), it’s essential to ensure that supplementation aligns with your health background and goals. Certain individuals may need extra caution when adding vitamin C to their diet. For example, those with a history of kidney stones, individuals managing chronic medical conditions like kidney disease, or people taking specific medications that might interact with vitamin C should consult a healthcare provider first. It’s also important to consider personal needs, like sensitivity to specific ingredients or a preference for allergen-free options.

If you’re unsure how much vitamin C is right for you or have questions about potential contraindications, a quick check-in with your doctor can give you peace of mind and help you make the best decision for your health.

Best Gummy

New Chapter Immune Defense Vitamin C+

$14.22 at Amazon
$14.97Now 5% Off

Pros

  • Vegan-friendly, tasty gummy
  • Includes zinc for immune support
  • Prebiotic inulin supports gut health
  • Third-party tested 

Cons

  • Contains 2 grams of added sugar per serving

Key Specs

  • Form: Gummy
  • Serving size: 2 gummies
  • Type of vitamin C: Ascorbic acid, sodium ascorbate, organic acerola cherry
  • Total vitamin C: 125 mg
  • Other notable ingredients: Zinc, inulin

New Chapter Immune Defense Vitamin C+ gummies earned our top spot as the best gummy for its taste and nutrition. “Many gummy vitamins are high in added sugar and contain gelatin, rendering them unsuitable for vegans,” says Amy Brownstein, RDN, a plant-based dietitian in Oakland, California, and owner of Nutrition Digested. “New Chapter’s Immune Defense Vitamin C+ gummies use pectin (a vegan thickener made from plants) and have 40 percent less sugar than typical gummies, thanks to the organic blue agave fiber.”

The gummies provide a lower amount of vitamin C than many others on our list, with 125 mg from ascorbic acid, organic acerola cherry, and sodium ascorbate. Sodium ascorbate is a buffered form of vitamin C, which means it’s less acidic, making it gentler on the stomach. It also contains zinc to further support the immune system. “Most people take vitamin C when they feel a cold coming,” says Brownstein. “With 5.5 mg of zinc per two-gummy serving, these supplements provide more than just vitamin C. Although zinc may not prevent a cold, it may help reduce the duration of a cold.”

Research suggests that if you already get enough vitamin C in your diet, taking vitamin C regularly may shorten how long you’re sick with a cold while helping reduce symptoms, but it won’t necessarily stop you from catching a cold. That said, those under stress, smokers, older adults, or those who have low levels may benefit from supplements the most.

These gummies contain 2 g of added sugar per serving, which some people may want to consider if following a low-carbohydrate or low-sugar diet. However, the inclusion of inulin, a prebiotic fiber derived from organic blue agave, supports gut health and helps offset the sugar content. Additionally, the brand is committed to sustainability and transparency by using third-party testing to ensure safety and quality. New Chapter Immune Defense Vitamin C+ gummies are a solid choice for those seeking an alternative to capsules.

Best Chewable

Natures Plus Orange Juice Vitamin C Supplement

$13.73 at Amazon
$14.45Now 5% Off

Pros

  • 250 mg vitamin C per chewable
  • Pleasant orange flavor with non-chalky texture
  • CGMP and NSF GMP certified manufacturing
  • Trusted brand with nearly 50 years of experience

Cons

  • Contains 1 g of added sugar
  • No additional immune-support nutrients

Key Specs

  • Form: Chewable tablet
  • Serving size: 1 chewable tablet
  • Type of vitamin C: Ascorbic acid
  • Total vitamin C: 250 mg
  • Other notable ingredients: None

For adults who don’t love taking pills (or just like the taste of vitamin C chewables), we love Natures Plus Orange Juice Vitamin C Supplement. Each chewable provides 250 mg of vitamin C from ascorbic acid and only 1 gram of added sugar, sourced from non-GMO cane sugar.

Natures Plus is a trusted supplement company, and all of its products are manufactured in-house in facilities that adhere to current good manufacturing practices (CGMPs), ensuring manufacturing, packaging, and distribution processes meet the highest standards.

Many chewable supplements have a chalky or overly sweet taste, but this product strikes a pleasant balance with its minimal sugar content. With 1 g of added sugar per serving, those following a stricter diet may want to choose an alternative. It also doesn’t contain any additional immune-supporting nutrients. However, Natures Plus Orange Juice Vitamin C Supplement delivers a simple but tasty blend of quality and convenience that ticks all the right boxes.

Best Powder

Pure Encapsulations Buffered Ascorbic Acid Powder

$37.20 at Amazon

Pros

  • Tasty and easy to mix
  • Gentle on digestion
  • No added sugars or fillers

Cons

  • High dose per scoop
  • Requires careful measurement 

Key Specs

  • Form: Powder
  • Serving size: 1 rounded scoop
  • Type of vitamin C: Calcium ascorbate, magnesium ascorbate, potassium ascorbate
  • Total vitamin C: 1,220 mg
  • Other notable ingredients: Calcium, magnesium, potassium

Pure Encapsulations Buffered Ascorbic Acid Powder stands out for its high-quality formula that’s easy on digestion. “Pure Encapsulations Buffered Ascorbic Acid Powder is the most gut-friendly powdered vitamin C I’ve found — and I’ve tested a lot,” says Simpson. “It skips all the junk ingredients like added sugars, artificial sweeteners, and unnecessary fillers, which can sneak into even ‘healthy’ supplements.”

This powder features buffered ascorbic acid, a unique formulation combining calcium ascorbate, magnesium ascorbate, and potassium ascorbate to neutralize acidity, making it ideal for individuals with sensitive stomachs. “It delivers a buffered, pH-neutral dose of vitamin C that’s easy on your stomach and highly absorbable — perfect if you’ve ever felt queasy, bloated, or acidic after taking standard ascorbic acid,” says Simpson.

One scoop provides 1,220 mg of vitamin C that tastes good and easily mixes into water. While this high potency ensures you’re getting maximum support, it’s important to note that this amount of vitamin C may not be suitable for everyone without consulting a healthcare provider.

Overall, Pure Encapsulations Buffered Ascorbic Acid Powder delivers a gut-friendly formula for anyone looking for a potent and gentle way to supplement their vitamin C intake.

Best High-Dose

Designs for Health Vitamin C

$48.44 at Amazon
$50.99Now 5% Off

Pros

  • Ideal for those needing larger amounts of vitamin C
  • Gentle on digestion
  • Flexibility for customized dosing
  • Mixes easily with beverages 

Cons

  • Careful dosing required
  • Potential for gastrointestinal discomfort if consumed in excessive amounts

Key Specs

  • Form: Powder
  • Serving size: 1 scoop
  • Type of vitamin C: Ascorbic acid
  • Total vitamin C: 2,000 mg
  • Other notable ingredients: Calcium, magnesium, potassium
Designs for Health Vitamin C powder earns the crown for this category because it’s specially formulated to meet the needs of those requiring larger amounts of vitamin C. “For higher-dose vitamin C, Designs for Health Vitamin C powder is an excellent choice,” says Woodbury, Minnesota–based functional nutritionist Andrea Ballenthin, CNS, LDN. “It delivers a potent dose of vitamin C and includes potassium, calcium, and magnesium, which help buffer the acidity of ascorbic acid, making it gentler on the digestive system.” Ballenthin explains that these minerals not only reduce acidity but also slow down the transit time, which can otherwise speed up when consuming large amounts of vitamin C.

Each serving provides a concentrated dose of antioxidant-rich vitamin C, supporting immune health, collagen synthesis, and overall wellness. “When higher doses are needed, it’s best to divide them throughout the day and take vitamin C with a small amount of fat or fiber to enhance absorption,” suggests Ballenthin.

Although this is a high-dose product, the powder form gives users flexibility to customize their intake based on their individual needs. Overall, Designs for Health Vitamin C powder is an excellent option for those needing higher doses of vitamin C.

Best With Other Immune Nutrients

Thorne Vitamin C With Flavonoids

$19.95 at Amazon
$21Now 5% Off

Pros

  • Provides vitamin C with flavonoids
  • Gluten-, dairy-, and soy-free
  • Easy-to-swallow capsules
  • Third-party tested, NSF Certified for Sport

Cons

  • High dose exceeds the daily value

Key Specs

  • Form: Capsules
  • Serving size: 1 capsule daily
  • Type of vitamin C: Ascorbic acid
  • Total vitamin C: 500 mg
  • Other notable ingredients: Citrus bioflavonoids
If you’re looking for a vitamin C supplement with added immune-supportive nutrients, Thorne Vitamin C With Flavonoids is our favorite option. “Each capsule has 500 mg of vitamin C and 75 mg of citrus bioflavonoids from oranges,” says dietitian Megan Huff, RDN, LDN, owner of Nutrition by Megan in Orange County, California. Flavonoids are naturally occurring compounds found in plants with potent antioxidant properties. They help protect cells from damage and support the immune system, and they may improve the absorption of vitamin C.

 By pairing vitamin C with flavonoids, this supplement mirrors how these nutrients work in nature, creating a synergistic effect that may add additional anti-inflammatory and immune benefits.

Thorne Vitamin C is "also easy to swallow and is gluten, dairy, and soy-free,” Huff points out. These features ensure that individuals with dietary restrictions or sensitivities can enjoy its benefits worry-free. This supplement is third-party tested and NSF Certified for Sport.

While the high dose is generally safe, Huff explains that vitamin C is water-soluble, so any excess will be excreted in the urine. Overall, Thorne Vitamin C with Flavonoids impresses us with its clean, effective, and nutrient-rich formulation.

Best Liposomal

BodyBio Liposomal Vitamin C

$37.99 at Amazon
$39.99Now 5% Off

Pros

  • Improved absorption
  • Clean, additive-free formulation
  • Supports cell membrane health
  • Gentle on the stomach

Cons

  • Higher cost
  • May not suit all dietary needs

Key Specs:

  • Form: Capsules
  • Serving size: 2 capsules daily
  • Type of vitamin C: Quali-C ascorbic acid
  • Total vitamin C: 1,000 mg
  • Other notable ingredients: Phospholipids
You can find liposomal vitamin C in many products, but BodyBio Liposomal Vitamin C stands out with a clean, high-quality formulation. Liposomal means the vitamin C is inside a small fat bubble called a liposome. This form helps protect the vitamin C during digestion and can improve absorption into the cells.

 “One of my favorite forms of vitamin C is liposomal,” says Ballenthin. “By making vitamin C fat-soluble, liposomal delivery helps it enter the cells more effectively and can have up to six times the absorption rate of other products.”

Vitamin C is a water-soluble nutrient, so while your body can absorb nonliposomal forms, excess amounts are often excreted in urine, and high doses may sometimes cause gastrointestinal upset.

This product also doesn’t contain any fillers, dyes, or preservatives, so you only get the nutrients you need.
“A bonus with BodyBio’s product is that the lipid bilayer is made of phosphatidylcholine (PC), which can have positive effects on cell membrane integrity, focus, and mood,” Ballenthin adds.

 PC is a type of fat that supports your cell membranes, which are like protective barriers for your cells. These barriers help control what enters and exits your cells, keeping them healthy.

Liposomal supplements can be more expensive than nonliposomal forms, which might not work for everyone’s budget. Additionally, its fat-based delivery method may not suit everyone’s preferences or dietary restrictions. Despite these considerations, we think BodyBio is a worthwhile investment.

Costco Kirkland brand vitamin c

Best Budget-Friendly

Kirkland Signature C

Pros

  • Affordable ($0.04 per serving)
  • USP verified for quality and purity
  • Contains bioflavonoid complex

Cons

  • Large tablets, hard to swallow for some
  • High dose may not suit everyone

Key Specs

  • Form: Tablet
  • Serving size: 1 tablet
  • Type of vitamin C: Not listed
  • Total vitamin C: 1,000 mg
  • Other notable ingredients: Citrus bioflavonoid complex

For an affordable yet effective vitamin C supplement, Kirkland Signature C is our top choice. Alexandria Hardy, RDN, LDN, founder of Pennsylvania Nutrition Services in Lancaster, Pennsylvania, highlights this product’s value, noting that it’s approved by ConsumerLab.com for its exceptional cost-effectiveness and quality. ConsumerLab.com is a third-party testing organization that independently evaluates supplements for quality, purity, and label accuracy, adding a layer of confidence for consumers. Plus, at around $0.04 per serving, its unbeatable price makes it affordable for a wide range of budgets.

This product contains 1,000 mg of a citrus bioflavonoid complex, which offers added anti-inflammatory and immune-supportive benefits. It’s also verified by United States Pharmacopeia (USP), which means it has met rigorous testing standards set for quality, purity, and potency, so what’s listed on the label matches what’s inside the bottle.

That said, while the simplicity and value of Kirkland’s vitamin C are major strengths, the tablets are on the larger side. For individuals who struggle with swallowing pills, this could be a potential drawback (although you can break the tablets in half). Additionally, this is a high-dose supplement, so checking with a healthcare provider is always recommended. But for just $0.04 per serving, this product delivers significant value that’s hard to beat.

Best Liquid

Rho Nutrition Liposomal Vitamin C

$17.44 at Amazon
$29.99Now 42% Off

Pros

  • Liposomal for optimal absorption
  • Flexible dosing
  • Gentle on sensitive stomachs
  • CGMP certified, third-party tested

Cons

  • Short shelf life; refrigeration recommended
  • Measuring requirements makes it less convenient

Key Specs

  • Form: Liquid
  • Serving size: 1 teaspoon (5 milliliters)
  • Type of vitamin C: Sodium ascorbate, ascorbic acid
  • Total vitamin C: 1,000 mg
  • Other notable ingredients: Sunflower lecithin (containing phosphatidylcholine)

If you prefer to take your vitamins in a liquid form, Rho Nutrition Liposomal Vitamin C is a great choice. It uses a liposomal delivery for better absorption, making it an effective and easy way to get your daily dose of this essential nutrient. “From a sports performance lens, Rho Nutrition Liposomal Vitamin C is one of the most functional and efficient ways to deliver this key antioxidant,” says Kirbie Daily, RD, LDN, assistant director of sports nutrition for the University of Memphis. “Its liquid form ensures both fast and effective absorption.”

Daily also likes that this product has a simple ingredient list with no added sugar, and the liposomal form makes it gentle on the stomach for those with GI sensitivities. She suggests it can be mixed into water, smoothies, oatmeal, or chia seed pudding.

At 1,000 mg per serving, this is a high-dose product, but you can always take less as needed. “The flexible dosing is another major win, allowing tailored intake based on training load, illness risk, or travel exposure,” Daily says. “GMP and third-party certifications also ensure that this liquid supplement truly contains what is on the ingredient list, making it a trustworthy choice for all.”

Keep in mind that liquid products aren’t always as convenient and may need to be stored in the fridge. Whether you’re an athlete focused on post-training recovery, a frequent traveler seeking immune support, or simply someone who values a high-quality supplement, this product is a reliable choice.

Best for Skin Health

NOW Liposomal Vitamin C

$17.44 at Amazon
$29.99Now 42% Off

Pros

  • Well-absorbed form of vitamin C
  • Supports collagen for skin firmness
  • Gentle on sensitive stomachs
  • Affordable compared to similar products

Cons

  • 500 mg per capsule may require multiple doses if higher dose desired
  • Lacks additional skin-supportive nutrients

Key Specs

  • Form: Capsule
  • Serving size: 2 capsules
  • Type of vitamin C: Liposomal PureWay-C
  • Total vitamin C: 500 mg per capsule
  • Other notable ingredients: None
We chose NOW Liposomal Vitamin C as the best option for skin health because of its liposomal delivery system. “NOW Foods Liposomal Vitamin C is a great choice for optimal skin,” says Danielle VenHuizen, RDN, a Seattle-based dietitian and owner of Food Sense Nutrition. “As a liposomal form, it’s typically well absorbed and may be better at getting into the cells than other forms, where it can help support collagen, skin hydration, and skin texture.”

Vitamin C is essential for collagen production, a critical protein for maintaining skin firmness and elasticity.

It is a cofactor that stabilizes collagen molecules, and its antioxidant properties protect the skin from harmful free radicals caused by environmental damage.

“Each capsule provides 500 mg of liposomal vitamin C,” says VenHuizen. While some may find the 500 mg dosage per capsule insufficient for individuals with elevated vitamin C needs, the advanced liposomal delivery system supports effective absorption to maximize its effectiveness. This product is also simple, with a single focus on delivering high-quality vitamin C, which may lack appeal if you want a supplement with added skin-supportive nutrients like hyaluronic acid or zinc. However, if you value simplicity, NOW Liposomal Vitamin C is a top choice. And as an added bonus, it’s budget-friendly, at around $0.15 per capsule.

Best for Travel

Beekeeper’s Naturals Propolis + Vitamin C

$16.18 at Amazon
$17.98Now 10% Off

Pros

  • Well-absorbed form of vitamin C
  • Contains propolis for added immune defense
  • Convenient, single-use travel packets
  • Third-party tested for quality and purity

Cons

  • Higher cost per serving than tablets or powders
  • Thick, honey-like texture may not be for everyone

Key Specs

  • Form: Gel
  • Serving size: 1 packet (8 ml)
  • Type of vitamin C: Ascorbic acid, sodium ascorbate
  • Total vitamin C: 1,000 mg
  • Other notable ingredients: Bee propolis extract, honey, sunflower lecithin

For travelers seeking immune support on the go, Beekeeper’s Naturals Propolis + Vitamin C is the ideal choice because it comes in individual packets. This supplement combines 1,000 mg of vitamin C with 100 mg of propolis extract per packet to provide dual benefits: enhanced immune defense and antioxidant protection. “As a sports dietitian, I’m always weighing efficacy and ease of use when it comes to supplementation, and this product checks both boxes,” says Daily, highlighting the convenient, single-serve packets.

Beekeeper’s Naturals supports travelers’ needs with a carefully crafted formula. “Higher bioavailability from the liposomal form makes it about two times more effectively absorbed and utilized by the body than a traditional powder or tablet,” Daily explains. The pairing of liposomal vitamin C with propolis also boosts immune defense. “Propolis adds an extra layer of immune support, thanks to its antioxidant and antimicrobial properties,” Daily notes.

This product also caters to active lifestyles. “Athletes often juggle tight schedules, constant travel, and challenges to their immune system due to heavy training loads. Liposomal vitamin C ensures enhanced absorption, which is particularly beneficial under physical stress when nutrient demands and GI permeability may be altered,” says Daily.

While its higher cost per serving may deter budget-conscious buyers, Daily emphasizes that the improved bioavailability and immune-boosting formula make it a worthwhile investment. Its texture is similar to syrup, and it tastes like honey. That being said, it’s also very sweet and may take some adjustment, but this minor drawback is easily outweighed by its portability and effectiveness. Whether you’re a frequent-flier, athlete, or looking for an effective immune boost during travel, Beekeeper’s Naturals Propolis + Vitamin C is an excellent choice.

Best for Kids

Renzo’s Invincible Vitamin C

$18.04 at Amazon
$18.99Now 5% Off

Pros

  • Sugar-free, kid-friendly, melt-in-your-mouth tablet
  • Free from common allergens
  • NSF certified and third-party tested
  • Includes zinc and elderberry for additional immune support

Cons

  • Sugar alcohols may cause mild GI upset
  • Excess zinc can cause nausea with overuse

Key Specs

  • Form: Tablet
  • Serving size: 1 to 2 tablets, depending on age
  • Type of vitamin C: Acerola fruit, ascorbic acid
  • Total vitamin C: 45 mg
  • Other notable ingredients: Zinc, elderberry

Our top pick for kids is Renzo’s Invincible Vitamin C, thanks to its combination of quality ingredients and child-friendly design. It’s sugar-free, free from common allergens, and comes in an easy-to-take tablet that melts on the tongue. Manufactured in an NSF-certified facility and third-party tested, this product guarantees high safety and quality standards, ensuring each tablet contains exactly what it promises without contaminants.

Depending on age, kids need 15 to 75 mg of vitamin C daily.

The formula provides 45 mg of vitamin C per tablet from acerola fruit and ascorbic acid. Acerola fruit offers a natural, antioxidant-rich, food-derived option, while ascorbic acid provides vitamin C in a form similar to what’s naturally found in food.

To further support immune health, Renzo’s includes zinc, a mineral essential for cell function and recovery, and elderberry, known for its antioxidant properties and traditional use in boosting immunity during cold and flu seasons.

Renzo’s is sweetened with small amounts of the sugar alcohols xylitol and mannitol instead of regular sugar, which may cause mild gastrointestinal upset in sensitive children.

 Additionally, daily use typically wouldn’t be necessary if your child’s diet already includes sufficient vitamin C and zinc from foods like citrus, berries, bell peppers, meat, beans, and nuts. Keep in mind that excess zinc, if consumed consistently, can lead to side effects like nausea or reduced appetite.

 Renzo’s Invincible Vitamin C is most beneficial during times of illness, stress, or when your child isn’t eating enough nutrient-rich foods to get extra immune support when they need it. It’s best to have a discussion with your child’s pediatrician before giving them any supplements, especially if you plan to use them for the long term.

Comparison Table

Best For
Form
Total Vitamin C per serving
Other Notable Ingredients
Powder
Powder
1,220 mg
Calcium, magnesium, potassium
High-Dose
Powder
2,000 mg
Calcium, magnesium, and potassium
Other Immune Ingredients
Capsules
500 mg
Citrus bioflavonoids
Liposomal
Capsules
1,000 mg
Phospholipids
Budget-Friendly
Tablets
1,000 mg
Citrus bioflavonoid complex
Liquid
Liquid
1,000 mg
Sunflower lecithin (containing phosphatidylcholine)
Skin Health
Capsules
500 mg
None
On-the-Go
Gel
1,000 mg
Bee propolis extract, honey, sunflower lecithin
Kids
Tablet
45 mg
Zinc, elderberry

How We Reviewed the Best Vitamin C Supplements

For this guide, we reviewed dozens of vitamin C supplements with the input of seven registered dietitians and nutrition experts who regularly use and recommend supplements in their practices:

  • Andrea Ballenthin CNS, LDN
  • Amy Brownstein, RDN
  • Kirbie Daily, RD, LDN
  • Alexandria Hardy, RDN, LDN
  • Megan Huff, RDN, LDN
  • Alyssa Simpson RDN, CGN
  • Danielle VenHuizen, RDN

We examined product formulations, ingredient transparency, dosage accuracy, third-party testing certifications, and allergen information. Each supplement on our list meets high standards for effectiveness, safety, and purity.

Along with our team of RDs listed above, I am also a registered dietitian with years of experience researching dietary supplements and helping clients safely incorporate them into their daily routines.

What to Look For When Buying Vitamin C Supplements

Choosing the right vitamin C supplement starts with understanding your health goals and preferences. Whether you’re seeking to boost immunity, support skin health, or fill a nutritional gap in your diet, there are a few essential factors to keep in mind to ensure you pick a high-quality product that suits your needs:

  • Dosage Consider how much vitamin C your body needs daily based on your age, health status, and nutritional intake.
  • Form Depending on your needs, you may prefer capsules, chewable tablets, gummies, powders, or liquids. You may also want to look for liposomal vitamin C to maximize absorption.
  • Third-Party Testing Look for products verified by independent organizations. This ensures the supplement meets high standards for purity, potency, and ingredient transparency.
  • Ingredient Quality Choose products with minimal additives and fillers. If you have dietary restrictions, you may want to consider options that are allergen-free, non-GMO, or organic to match your needs.

What Does Vitamin C Do in Your Body?

Vitamin C, or L-ascorbic acid, is an essential nutrient your body can’t make, so you must obtain it through your diet or supplements. This water-soluble vitamin supports a surprising number of critical processes. “Vitamin C plays many super important roles in our body. Through its role as a powerful antioxidant, vitamin C helps with much more than a stronger immune system. Vitamin C also helps with collagen production, bone health, wound healing, and even improves iron absorption,” says VenHuizen.

One of its primary functions is in producing collagen, an important structural protein in connective tissue that aids in wound healing and maintains skin elasticity and bone strength. Vitamin C is also a key antioxidant, shielding cells from oxidative stress.

Vitamin C is essential for immune health and improving the absorption of iron, which is particularly beneficial for people eating plant-based diets and consuming non-heme iron, which isn’t absorbed as easily as the iron found in meat. The body regulates its vitamin C levels closely, absorbing more at moderate doses and excreting excess amounts when they go beyond your daily needs.

Do Vitamin C Supplements Boost the Immune System?

Vitamin C doesn’t “boost” your immune system, but it’s necessary for the immune system to do its job, helping it function at its best. It protects immune cells from damage by acting as an antioxidant to neutralize free radicals. It also helps with the production and function of white blood cells, which are critical for fighting infections. Supplements can be especially beneficial for people who don’t get enough vitamin C from their diet, such as chronic smokers or those with limited access to fresh fruits and vegetables.

Research suggests that while regular vitamin C supplementation may not prevent the common cold for the general population, it can reduce how long it lasts. For people exposed to high levels of physical stress or extreme conditions, vitamin C may help lower the risk of catching a cold by up to 50 percent.

Ultimately, vitamin C is a valuable part of supporting overall immune health, especially when dietary intake is insufficient, but no single nutrient can single-handedly supercharge immunity. A balanced diet with plenty of nutrient-rich foods is always the foundation for a strong and healthy immune system.

Who Can Benefit From Vitamin C Supplements?

“Almost everyone can benefit from having enough vitamin C,” says Ballenthin. “It supports heart health, acts as a powerful antioxidant, helps prevent gingivitis, and speeds up wound healing and collagen production — playing a vital role in maintaining healthy cartilage, bones, and teeth.” Vitamin C is found in many foods, including citrus fruits like oranges and lemons, strawberries, bell peppers, broccoli, and spinach. For generally healthy individuals, a balanced diet rich in these foods often provides adequate daily vitamin C levels.

However, some individuals may not be getting enough, including those under chronic stress, smokers, individuals with limited access to fresh foods, and people with medical conditions that impair absorption. Ballenthin recommends looking for signs of deficiency like bleeding gums, frequent infections, slow-healing wounds, or persistent fatigue. For these groups, supplementation under medical guidance can help close the gap.

“During illness like the common cold or even COVID-19, increasing the dosage may help support the immune system and prevent complications,” says Ballenthin. She also notes from working with clients, “For those under a lot of stress or chronically fatigued, taking vitamin C in the morning may help nourish the adrenal glands and provide a little extra boost in energy.”

Who Should Avoid Vitamin C Supplements?

Vitamin C is a generally well-tolerated and safe supplement, especially since it’s water-soluble, which means your body excretes any excess in the urine. However, some people should be careful not to take too much; for example, people with hemochromatosis, a condition that causes too much iron in the body. “Those with hemochromatosis should be careful consuming too much because vitamin C increases iron absorption,” says Ballenthin. “There are some reports that high-dose vitamin C can cause oxalosis, where too many oxalates build up in the body and the kidneys cannot excrete them properly.”

While these complications are rare and usually a risk factor after gastric bypass or for those with chronic kidney disease, Ballenthin recommends checking with your healthcare provider before taking supplements.

What Are Some Side Effects of Vitamin C Supplements?

While vitamin C is generally safe and well-tolerated, high doses can lead to temporary side effects. These may include gastrointestinal discomfort, such as bloating, gas, stomach cramps, and loose stools.

Staying within recommended daily limits and working with a healthcare provider if you’re taking higher doses can help you avoid these side effects.

FAQ

What is the best type of vitamin C to take?
The best type of vitamin C depends on your needs and how your body tolerates it. Ascorbic acid is the most common form and is well absorbed by most people. For those with sensitive stomachs, buffered vitamin C or forms like calcium ascorbate may be gentler on digestion. Liposomal vitamin C is another option, offering enhanced absorption. The choice often comes down to personal preference and your health goals.
Daily vitamin C supplementation is generally safe and beneficial, especially for individuals who don’t get enough through their diet. The recommended daily intake for adults is 75 to 90 mg, with a tolerable upper limit of 2,000 mg daily. Always consult a healthcare provider for personalized advice.
Low vitamin C can cause symptoms like frequent infections, bleeding gums, slow wound healing, easy bruising, fatigue, and dry skin. Severe deficiency may lead to scurvy, characterized by swollen gums, joint pain, and severe fatigue.
Vitamin C may help skin health by supporting collagen production and reducing inflammation, but studies are mixed on whether it supports acne. A dermatologist can provide expert guidance on treating acne.
High doses of vitamin C, particularly those above 2,000 mg daily, may increase the risk of kidney stones in susceptible individuals. Vitamin C is metabolized into oxalate, which can contribute to stone formation. People with a history of kidney stones or kidney disorders should consult a healthcare provider before taking large doses of vitamin C.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Vitamin C. National Institutes of Health Office of Dietary Supplements. March 26, 2021.
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Caitlin Beale, MS, RDN

Author

Caitlin Beale, MS, RDN, is a registered dietitian and freelance health writer with experience in clinical nutrition, education, research, and private practice. Caitlin’s special interests include women's health, gut health, autoimmunity, and reproductive health. Committed to the belief that health information should be accessible to all, she is passionate about empowering individuals to make positive changes for their well-being. Caitlin holds advanced training certificates in women's health and integrative and functional nutrition.

Caitlin was born and raised in northern California, where she resides with her family. An avid lover of sunshine and the outdoors, she finds joy in activities such as visiting the beach, exercising, cooking, and indulging in a good read. You can find Caitlin’s writing in a variety of outlets and brands, including Motherly, Nourish, Signos, Greatest, Pure Encapsulations, Abbott, and Clue, among others.

Daniel Oakley

Fact-Checker

Daniel Oakley is a journalist, editor, and fact-checker. He has written, edited, taught, and produced media for Dow Jones, S&P Global, IHS Markit, Third Coast Studios Magazine, and 826 National.

Oakley's path has always been a health-and-wellness-focused one. A competitive triathlete and racing fundraiser for the Leukemia and Lymphoma Society, he also spends summer weekends as an ISA-certified surf instructor and Red Cross professional water rescuer with Laru Beya Collective in Rockaway Beach, which helps kids master and delight in their own backyard — the ocean. It has taught Oakley that “optimizing body and mind” flourishes precisely at the wellspring of community.

Amy Fischer

Editor