Vitamin C Supplements… Far More Than Just a Cold and Flu Vitamin
When cold and flu season comes around, it is common practice for us to keep vitamin C on hand in case we feel the sniffles coming along. However, the benefits of taking vitamin C supplements far exceed just being a go-to remedy when our bodies are feeling a little run down.
Why Our Bodies Need Daily Vitamin C
Fun fact: Humans, primates, and guinea pigs are the only mammals that cannot synthesise vitamin C. This means our bodies are unable to produce it on their own, and we need to get it from food or daily vitamin C supplementation.
Vitamin C plays a vital role in many bodily functions including, but not limited to:
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Supporting and repairing the immune system
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Supporting growth and development (especially important for children)
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Helping the body absorb iron
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Protection against cardiovascular disease
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Skin elasticity and wrinkle prevention
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Crucial for optimal eye health
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Essential for collagen formation and joint health
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Supporting strong, healthy hair
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Bone health
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Strong teeth
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Wound healing
Because of its wide-ranging benefits, vitamin C is considered one of the most important vitamins for the immune system and overall wellbeing.
Vitamin C Daily Allowance – How Much Do We Really Need?
It is said that higher blood levels of vitamin C may be an ideal marker for overall health. However, the jury is still out on the exact amount of vitamin C needed for optimal function.
The RDA (recommended daily allowance) is between 65–90 mg, but this is the minimum amount required to prevent scurvy, not necessarily to function optimally. There is a big difference between preventing disease and supporting peak health through daily supplements for health.
Our bodies can also only absorb so much vitamin C at a time. Research suggests we absorb:
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Around 90% from food
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Only 40–60% from supplementation
Any excess vitamin C we cannot absorb will be excreted through urine. For this reason, smaller doses taken throughout the day (for example, three times daily) are often recommended instead of one large dose.
Daily intake recommendations vary widely, from 200 mg up to 10,000 mg, depending on the research. An intake of around 2,000 mg per day is generally considered a safe zone for most healthy adults. Learn more about foods your body needs daily.
When Your Body Needs More Vitamin C
Vitamin C is used up far more quickly during times of:
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Emotional stress
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Alcohol consumption
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Smoking
People exposed to these factors regularly should consider increasing their vitamin C intake.
Had a big night out with friends? Consuming vitamin C before bed and again the morning after may help support your body and immune system 😊
Personal Approach to Vitamin C Supplementation
I personally like to stick to around 1,500 mg per day (from food and supplements combined). I increase this to around 4,000 mg per day for a few days, then return to my normal intake if I’m feeling run down and need to give my immune system an extra boost.
I also focus on a nutrient-rich diet to ensure I’m getting plenty of vitamin C from whole foods — not just supplementation.
Hydration, Kidney Health, and Vitamin C
Ensure you are getting adequate hydration throughout the day. Some research has shown a possible link between high vitamin C intake and kidney stones when water intake is insufficient.
It is generally recommended to keep your daily intake below 1,500 mg as a precaution if you are predisposed to kidney stones. Always consult with your physician to determine the correct intake amount for you and your family.
Choosing High-Quality Vitamin C Supplements
When we supplement with vitamin C, we usually take it in the form of ascorbic acid. When purchasing vitamin C supplements, always check the ingredient list and avoid harmful fillers, colourants, or unnecessary additives.
Examples to avoid include:
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Titanium dioxide
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FD&C food colours
Foods With the Highest Vitamin C Content
In addition to supplements, many whole foods are rich in vitamin C:
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Dark leafy greens (kale, spinach)
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Citrus fruits (lemons, oranges, pink grapefruit)
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Guava
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Kiwi
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Pineapple
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Strawberries
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Papaya
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Tomato
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Broccoli
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Bell peppers
Final Thoughts
Curious if your diet is delivering the vitamins you need to function optimally? Want to incorporate more essential vitamins and minerals into your daily routine?
Contact me at Vitamin G and let’s work together to ensure you’re getting all the nutrients your body needs to unleash an UNLIMITED YOU.
FAQs: Vitamin C Supplements
How much vitamin C should I take daily?
The vitamin C daily allowance varies by individual. While the RDA is 65–90 mg, many people take between 500–2,000 mg daily to support immune health.
Are vitamin C supplements safe to take every day?
Yes, vitamin C supplements are generally safe when taken within recommended limits. Staying hydrated and spreading doses throughout the day can improve absorption.
Is vitamin C better from food or supplements?
Both are beneficial. Whole foods provide higher absorption, while supplements help ensure consistent intake, especially during periods of stress or illness.
Does vitamin C really help the immune system?
Vitamin C is one of the most important vitamins for the immune system, supporting immune cell function, recovery, and overall resilience.
