Here Are 7 Awesome Benefits Of Taking Vitamin C + Supplement FAQs

Most of us already understand how important vitamin C is for our immune system. But if you're familiar with some of mbg's supplement content, you may have already noticed that vitamins sometimes catch us off guard with all that they can do. 

Turns out vitamins carry out manifold essential functions throughout our bodies—and vitamin C is no exception. Your body needs enough vitamin C daily to support its actions as a powerhouse antioxidant, facilitator of multiple enzymes, enhancer of iron absorption, and lots more.

Vitamin C doesn't just support your immune system. It's involved in a diverse array of processes in the body, and taking a high-quality vitamin C supplement can help these cells, tissues, and organs work at their best.

According to clinical research coordinator at the Linus Pauling Institute at Oregon State University Alexander Michels, Ph.D., there are at least 15 different enzymes in our body that rely on vitamin C for their proper functioning, "influencing such things as neurotransmitter production and fat metabolism." 

In addition to its role as an enzyme cofactor, vitamin C is also a powerful antioxidant that helps protect biomolecules throughout the body (think proteins, DNA, RNA, cellular organelles, etc.) by combating reactive oxidative species (ROS).

"Vitamin C has several important functions within the body—including proper immune system function, tissue healing, collagen formation, maintenance of bones and cartilage, and optimal absorption of iron," says registered dietitian nutritionist Emily Achey, M.S., R.D., INFCP. 

By stimulating the production and function of white blood cells (i.e., the cells working hard for our innate and adaptive immune systems to keep us healthy), vitamin C supplementation can keep your immune system working in tiptop shape.*

For example, as nutritionist Joanna Foley, R.D., CLT, previously shared with mindbodygreen, vitamin C promotes the multiplication of lymphocytes and helps immune cells, such as white blood cells (e.g., neutrophils), neutralize unwanted microbes.

Did you know vitamin C is a key component in the production of collagen? You can thank vitamin C for helping to keep your skin fresh and strong. 

Both oral and topical vitamin C (often in the form of vitamin C serums), have been found to support bright and healthy skin3. In fact, according to an observational study from the American Journal of Clinical Nutrition, higher intake of vitamin C is associated with better skin appearance and fewer wrinkles4.* 

While collagen is certainly a buzzword on the skin care scene (for good reason) the structural protein is actually integral to bone and joint health5, too—which means adequate vitamin C intake is essential for healthy skin, bones, and joints.

"Vitamin C is found in very high levels in the brain and neuroendocrine tissue (e.g., adrenal and pituitary glands)—suggesting important roles in these organs and tissues," says Carr. Indeed, "science indicates6 that the brain and its neurons literally crave vitamin C and are sensitive to its absence or deficiency," explains Ferira.

She goes on to say that "Vitamin C's role in the brain is rarely discussed but massively important. For example, this nutrient is enabling neurons and the myelin sheath on nerves to form."

And the vitamin C/brain support actions don't end there. Ferira shares that, "even the formation of blood vessels (angiogenesis) in the brain requires vitamin C," thanks to its aforementioned role in the collagen production pathway. "And if there was ever an organ where you would want a stellar antioxidant like vitamin C helping to battle free radicals and redox balance, it's the brain," says Ferira.

"For example, [vitamin C] could support mood through the synthesis of neurotransmitters and neuropeptide hormones," Carr notes. In addition to their impact on mood, neurotransmitters and neuropeptides both play a part in the way in which information is transferred.

The role of vitamin C in neuroendocrine pathways starts in the brain but trickles down throughout the entire body to help balance hormones. For example, vitamin C plays an essential role in the hypothalamic-pituitary-adrenal (HPA) axis (think fight-or-flight stress response).

In fact, "the adrenal glands house the greatest concentration of vitamin C in the whole body and are necessary for proper cortisol output8," explains Achey. 

Sometimes nutrients are buddies and partner up to help each other. Such is the case with vitamin C and the essential mineral iron.

Vitamin C supports the solubility of iron in the small intestine, allowing more iron to be absorbed in the gut. "Iron is a major mineral we require daily for DNA synthesis, immune function, and to ensure the health of red blood cells for oxygen delivery throughout the body," explains Ferira.

As the body's primary water-soluble antioxidant, vitamin C is leading the pack to help neutralize free radicals and combat ROS in both intracellular and extracellular compartments (i.e., inside cells and outside cells) throughout the body. 

Vitamin C's ability to both work as an antioxidant and restore other key antioxidants (e.g., vitamin E and glutathione) make it an incredibly important nutrient for detoxification support. This essential vitamin not only promotes total antioxidant capacity and redox balance in the body, but directly supports skin barrier integrity, liver health, and kidney function.*

As is clear from the evidence shared above, vitamin C is absolutely vital to our physiology in a 360-health kind of way. Since it's water-soluble (and therefore cannot be stored in high quantities in the body like fat-soluble vitamins), we must get the vitamin C we need each day through food and supplementation. 

People who find themselves calling out of work often may benefit from taking vitamin C daily for immune support.* As Carr explains, not feeling your best "results in decreased levels of vitamin C in the body and requires higher intakes of the vitamin to reach optimal status." Replenishing those stores of vitamin C daily will help your tissues and cells get the C they need when they need it. 

While most other animals can make vitamin C, humans need a bit of help. Because we can't synthesize vitamin C (or even store it), we have to consume it daily. 

Ferira, a nutrition scientist and registered dietitian, puts things in further perspective, sharing that, "almost half of American adults10 have a vitamin C deficit from their diet. As a nation, we are failing to meet these baseline levels, or basic needs, much less benefit from effective doses." She goes on to explain, "We cannot assume vitamin C will just happen for us Monday through Sunday. It has to be an intentional nutrition approach with planning and strategy involved."

This means you should probably add vitamin-C-rich foods to your grocery list (stat!) and consider the incremental benefits of adding a high-quality oral vitamin C supplement to your daily routine. 

Specifically, a high-potency C supplement ensures you're getting all the C you need (and then some) to best support your whole-body health.*

The recommended dietary intake to avoid vitamin C insufficiency (something 42% of U.S. adults1 are failing to do, as noted before) is 75 milligrams for women (and even higher if pregnant or lactating) and 90 milligrams for men, per the National Academies11.

That said, the goal is not to simply avoid insufficiency. Ferira suggests that such an approach "would be shooting low and underestimating the full potential of this wonder nutrient." In fact, "your goal is to try and maximize the vitamin C levels in your blood. The Linus Pauling Institute supports a recommendation of 400 milligrams a day from a combination of food and supplements," says Michels.

And while 400 milligrams of vitamin C is certainly nothing to scoff at, the science demonstrates that higher C dosing (i.e., concentrated doses like 500 mg, 1,000 mg, etc.) can help us step up our game for immune response12, cardiovascular benefits13, and more.*

According to Carr, when it comes to vitamin C, eating your fruits and veggies should do the trick as long as you are consuming at least five servings a day—including one with high vitamin C content like guava, kiwi, or these other veggies and fruits. 

However, there are certain factors that may increase one's vitamin C needs. "It is always important to consider an individual's health story: including their digestive health, bone health, stress levels, immune function, and whether they are a smoker—all of which may increase needs for vitamin C and may make it more difficult to reach optimal needs through food," says Achey.

Ferira adds, "We know from nationally representative research1 that men, those with overweight or obesity, younger adults, African Americans and Mexican Americans, lower-income, and food insecure individuals are all experiencing disproportionately higher levels of vitamin C insufficiency and deficiency."

"There is no time of day that works better than others," says Michels. Realistically, the best time is when you can remember to take it! 

As long as you choose a high-quality, potent vitamin C supplement that prioritizes absorption and retention, you can feel confident taking your C morning, noon, or night, with or without food—the choice is yours. 

There are a few potential side effects that come with taking too much vitamin C. Ferira explains that, "vitamin C has a strong safety profile, and levels up to 2,000 milligrams daily14 have been demonstrated to be safe for adults." In fact, vitamin C research often employs even higher doses with few negative side effects reported.

Taking more than 2,000 milligrams a day is not recommended for the average adult, as unabsorbed vitamin C has an osmotic effect in the intestines as your body aims to get rid of the excess. This can manifest as GI complaints like abdominal discomfort, feeling queasy, or loose stools.

It's definitely worth noting that side effects most often occur with excessive amounts of unabsorbed vitamin C, which is why finding a highly absorbable vitamin C supplement is of the utmost importance.

Though we need our immune systems to work efficiently and effectively (perhaps now more than ever), we can't underestimate or forget the myriad physiological functions of vitamin C across the entire body.