Learn all about Vitamin C
What is Vitamin C?
Strengthen immunity & boost collagen with buffered vitamin C. Powerful antioxidant protection in highly-absorbable form. Stay resilient year-round!
Benefits of Vitamin C
- Supports immune function by helping white blood cells work better and protecting cells from damage caused by harmful molecules (oxidative damage).[ref]
- Promotes collagen building (synthesis), essential for healthy skin, wound healing, and repairing body tissues.[ref]
- Improves iron absorption from plant sources, helping prevent iron deficiency anaemia[ref]
"Vitamin C does much more than just support immunity. It's essential for building collagen, which keeps nearly all our connective tissues - like skin, blood vessels, cartilage, and bone - strong. An often overlooked role is its importance in making brain chemicals and influencing how our genes work, suggesting it's even more fundamental to health than we thought."
- Dr. Mark Levine, MD, Senior Investigator at the National Institutes of Health (source)
How to use Vitamin C
Dosage
The Recommended Daily Allowance (RDA) is 75-90mg daily for adults. Higher doses (200-2,000mg) may be used for specific health effects. Smokers need about 35mg more daily.
Timing
Taking smaller amounts throughout the day helps your body absorb it better and keeps levels steady. Best taken with meals to avoid potential stomach upset.
Notes
'Buffered' forms (like calcium ascorbate, sodium ascorbate) are gentler on the stomach. Special 'liposomal' or 'time-release' types might be absorbed better or last longer in your body (better bioavailability).
Who should take Vitamin C?
- Those with limited fruit and vegetable intake or unbalanced diets
- Smokers and those regularly exposed to pollution or environmental toxins
- People experiencing more body 'wear-and-tear' (oxidative stress) from intense exercise or high stress levels
- Elderly individuals with decreased absorption and increased requirements
- Vegans and vegetarians for enhanced iron absorption from plant sources
How does Vitamin C work?
Vitamin C mainly works by protecting your cells from damage caused by unstable molecules (free radicals). For the immune system, it helps infection-fighting cells work better and protects them from harm. It's also crucial for building collagen, the protein that provides structure and strength to skin, blood vessels, and connective tissues. In the gut, it helps your body absorb iron from food more effectively. Additionally, Vitamin C helps make carnitine (used for energy production from fat), essential brain chemicals (neurotransmitters), and hormones.
Frequently asked questions
Natural sources of Vitamin C
Citrus fruits provide significant amounts (70mg in a medium orange), but other fruits and vegetables contain even higher concentrations. Standouts include guava (125mg per fruit), kiwi (70mg per fruit), and red bell peppers (95mg per half cup). Broccoli (50mg per cup), strawberries (50mg per half cup), and Brussels sprouts (48mg per half cup) are also excellent sources. Acerola cherries have exceptionally high content at 1,600mg per 100g. Cooking and storage affect content, with prolonged heat, light exposure, and copper/iron contact reducing vitamin C levels substantially. Fresh, raw, or minimally processed foods provide optimal amounts.
Potential side effects & risks
Warnings
People with hemochromatosis (iron overload), G6PD deficiency (a specific enzyme problem), or a history of kidney stones should use with caution. Stopping high doses suddenly might cause temporary deficiency symptoms ('rebound scurvy'). Very high doses may affect some blood sugar test results.
Side effects
Stomach or gut issues (like diarrhoea, nausea, cramps) are most common with high doses (>2,000mg). Rarely causes headache, flushing, tiredness, or trouble sleeping. May increase kidney stone risk in people already prone to them.
Interactions
May reduce effectiveness of certain chemotherapy drugs; can affect results of blood and urine tests; high doses may interfere with blood-thinning medications (anticoagulants) and increase iron absorption (which can be harmful for people with hemochromatosis, an iron overload condition).