Vitamin C
Vitamin C (ascorbic acid) is a water-soluble vitamin found in fruits and vegetables. It supports immunity, skin health, collagen production and energy metabolism. Because it can’t be stored in large amounts, vitamin C must be consumed regularly through diet.
Although vitamin C supplements are extremely popular, especially during winter, more is not always better. There is a limit to how much the body can absorb at once, and high doses may cause digestive discomfort without providing additional benefit.
A colourful, varied diet is usually enough to support healthy levels. Supplements can be useful in some situations, but they work best alongside strong nutrition and lifestyle foundations — not as a replacement for them.
What It Is
Vitamin C is an essential vitamin that the body uses for:
immune function
collagen formation (skin, joints, blood vessels)
energy production
iron absorption
antioxidant protection
Because the body can’t make or store large amounts of vitamin C, we rely on regular dietary intake.
What It’s Used For
People commonly take vitamin C to support:
immunity during winter or busy periods
skin health and collagen formation
recovery from physical or emotional stress
energy and fatigue
antioxidant protection
iron absorption (especially in plant-based diets)
Supplements can be helpful, but food intake often plays the biggest role.
What the Evidence Says
Research shows that vitamin C:
supports normal immune function
contributes to collagen formation and skin health
reduces tiredness and fatigue (when deficiency is present)
helps protect cells from oxidative stress
increases iron absorption from plant foods
supports wound healing
Evidence also shows:
very high doses do not prevent colds, but may slightly shorten duration for some people
the body can only absorb a limited amount at once — excess is excreted
high-dose effervescent tablets contain large amounts of sodium
symptoms like fatigue or low mood rarely relate to vitamin C alone
Food-first intake remains the most effective long-term approach.
When It Can Be Helpful
Vitamin C may be considered when:
fruit and vegetable intake is low
stress or illness increases nutrient demands
you follow a plant-based diet and want to support iron absorption
seasonal coughs and colds circulate and you wish to support immunity
skin healing or collagen support is a goal
recent blood tests or dietary analysis suggest low intake
Small to moderate supplemental doses (not megadoses) usually offer the best balance.
When Caution Is Needed
Vitamin C is generally very safe, but caution is important if you:
take high-dose supplements (these may cause diarrhoea or stomach discomfort)
have a history of kidney stones (excess vitamin C may increase risk in some people)
use effervescent tablets (they can contain high sodium levels)
take multiple immunity supplements that duplicate vitamin C
assume high doses prevent illness — supplements cannot replace rest, nutrition and hydration
Why It’s Not Always the First Step
Low energy, low immunity or skin issues can have many causes, and vitamin C is just one small part of the bigger picture.
Before supplementing, it’s worth exploring:
overall fruit and vegetable variety
protein intake (important for collagen formation)
hydration
sleep quality
stress management
whether other supplements already provide vitamin C
reducing ultra-processed foods
iron status (if fatigue is the main concern)
When these foundations are strong, vitamin C supplements may offer gentle support — but they rarely fix issues alone.
Nutrition Support
You can naturally increase vitamin C by including:
oranges, lemons and limes
berries
kiwi
peppers
broccoli and Brussels sprouts
tomatoes
leafy greens
Other ways to support immune health:
balanced meals with protein
iron-rich foods
omega-3 intake
sleep and stress reduction
brightly coloured fruits and vegetables (antioxidants)
Food sources also provide supportive nutrients that supplements do not.
If You’re Unsure Whether Vitamin C Is Right for You
If you're thinking about taking vitamin C — whether for immunity, skin health or energy — we can explore your diet and symptoms together to see whether it’s needed, or whether simple nutrition changes may offer similar benefits.
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