Vitamin C – What It Does and How to Get the Most

Vitamin C is the go‑to nutrient for a stronger immune system, brighter skin, and faster recovery after a cold. It’s water‑soluble, which means your body can’t store it for long, so you need a steady supply from food or supplements.

Fresh fruits like oranges, kiwi, and strawberries pack a punch, while vegetables such as bell peppers, broccoli, and kale give you a solid dose without the sugar spike. If you’re short on time or avoid citrus, a supplement can fill the gap—just pick the right form and amount.

Choosing the Right Vitamin C Supplement

There are three common types: ascorbic acid, sodium ascorbate, and buffered vitamin C. Ascorbic acid is the most affordable and works well for most people. Sodium ascorbate is less acidic, which can be easier on a sensitive stomach. Buffered versions mix the vitamin with minerals to neutralize acidity even further.

When you shop, look for a product that lists “pure ascorbic acid” or “natural source vitamin C” on the label. Avoid blends that hide the actual amount of vitamin C behind proprietary blends. A dosage of 500 mg to 1,000 mg per day covers most adult needs, especially during cold season or periods of high stress.

How Much is Too Much?

Because excess vitamin C leaves the body through urine, toxicity is rare, but mega‑doses (above 2,000 mg daily) can cause stomach cramps, diarrhea, or kidney stones in susceptible folks. Start with a lower dose, see how you feel, and only increase if you need extra support.

Pregnant or nursing women should stick to the recommended 85 mg‑120 mg range unless a doctor advises otherwise. Kids need much less—around 15 mg for toddlers and up to 75 mg for teens.

To make the most of vitamin C, pair it with iron‑rich foods like red meat or beans. Vitamin C boosts iron absorption, which helps prevent anemia and keeps energy levels up.

Remember that cooking can wash away some vitamin C, especially in boiling water. Steaming, microwaving briefly, or eating raw keeps the nutrient intact.

Whether you grab an orange on the go or pop a daily tablet, staying consistent is the key. Your body will thank you with better immunity, smoother skin, and quicker recovery when you keep vitamin C levels steady.