Both Vitamins C and D are essential for health, but many wonder if you can take these two vitamins together.
These vitamins work nicely as a team and can be paired together as part of your supplement regimen.
Combining food sources of Vitamin C and D with a Nature Made® quality multivitamin supplement is one way to get in your daily dose.†
A daily nutritional supplement routine can be a powerful ally in supporting optimal health.
Both Vitamin C and D are two essential vitamins that play a vital role in your overall well-being.
Since they are both important, you may be wondering “Can I take Vitamin C and D together?”†
The answer is a mighty yes! Vitamins C and D work together in harmony to support your body’s health. Keep reading to learn more about Vitamins C and D and how taking them together can support your health.†
An Overview of Vitamin C and D
Both Vitamins C and D are essential for health and are important immune support nutrients. Here are some of their biggest functions and where to find them in your food.
Vitamin C functions
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin with antioxidant properties. It is involved in many essential functions in the body, including:†
Immune health support†
Helps neutralize free radicals in the body†
Supports collagen synthesis for heathy skin†
Aids in iron absorption†
While worldwide Vitamin C intake has improved over the years, approximately 8% of the global population is still considered deficient in Vitamin C. In addition, roughly 13% of the U.S. population is Vitamin C deficient and nearly ½ of U.S. adults don’t get enough Vitamin C from their daily food intake.[2,11]
Vitamin C food sources
The best Vitamin C food sources are fruits and vegetables. The highest in Vitamin C include citrus fruits, bell peppers, strawberries, tomatoes, cruciferous vegetables, and white potatoes.
While there are several food sources of Vitamin C, maybe you’re not always consistently eating these foods. If so, you can take a Vitamin C supplement to increase your intake of this vital nutrient.
Vitamin D functions
Vitamin D is a fat-soluble vitamin, meaning it needs to be in the presence of fat to be absorbed. It plays an active role in several key body functions, including:†
Immune health support†
Aiding in the body’s natural immune defenses†
Supports bone, teeth, and muscle health†
Helps improve calcium absorption†
Vitamin D food sources
Vitamin D is found in only a few food sources such as egg yolks, mushrooms, fatty fish (salmon), milk, liver, cheese, and fortified products.
Vitamin D is primarily produced when the skin is exposed to the sun’s UV rays and some is obtained through diet. However, everyone has different levels of sun exposure, absorption rates and food preferences, and it can be a challenge to get in enough.
In fact, according to a recent survey, approximately 29% of the U.S. population is Vitamin D deficient and 95% don’t consume enough Vitamin D in their diet alone, which is why Vitamin D supplements have become a lot more common and suggested to take for many people by their healthcare provider.[6,11]
Benefits of Vitamin C and D supplementation
Now that we’ve answered the question “Can I take Vitamin C and D together?” let’s talk about the benefits of doing so.
Your body needs vitamins and minerals to carry out functions properly. When you’re lacking in crucial micronutrients like Vitamins C and D, your body isn’t able to keep up and do its job.
Eating a healthy diet with Vitamin C and Vitamin D food sources and supplementing when needed can optimize your health in several ways such as:†
Supporting a healthy immune response with Vitamins C and D†
Assisting in bone, teeth, and muscle health with Vitamin D†
Providing antioxidant properties to neutralize free radicals with Vitamin C†
Optimal Adult Dosages for Vitamin C and D Supplementation
You may be wondering how much Vitamin C and D you should take in a supplement. The Recommended Dietary Allowance (RDA) for Vitamin C and D is the following:
Vitamin C: 65-90 mg (milligrams)
Vitamin D: 15 mcg (micrograms) or 600 IU (International Units) although the Endocrine Society recommends dosages for adults ranging from 1500 to 2000 IUs per day to maintain Vitamin D levels and higher if you are vitamin D deficient.
The RDA is the average daily intake recommendation of a vitamin to meet the nutrient requirements for 97-98% of people.
Signs of Vitamin C and D Deficiency
As mentioned earlier, roughly 13% of the U.S. population is Vitamin C deficient and approximately 29% of the U.S. population is Vitamin D deficient.
There are several potential Vitamin D and Vitamin C deficiency symptoms to look out for. For Vitamin C, common signs may include fatigue, swelling of gums, or bruising easily.
Symptoms of Vitamin D deficiency are not always that obvious and may include fatigue, occasional pain, muscle weakness, aches, or cramps.
If you notice any changes in your overall health and wellness, be sure to consult with your healthcare provider.
Key Factors to Consider About Vitamin Supplementation
When it comes to getting in the vitamins you need, it’s important to look at the full picture. Ensuring you get enough Vitamin C and D-rich food sources such as citrus fruits, strawberries, bell peppers, mushrooms, salmon, liver, and cheese is the first step in meeting your daily goals.
If you are unable to get in enough from diet alone, taking a quality dietary supplement containing these vitamins can fill in these gaps and provide what you need. To ensure your vitamin supplement is as effective as possible, there are a few key factors to consider.
First, make sure that you take fat-soluble vitamins like Vitamin D with food (and ideally a fat source such as avocados, nuts, or olive oil) for optimal absorption.
Second, exercising regularly and staying active can enhance digestion and gut health and stimulate blood flow, supporting vitamin absorption. This is yet another great reason to exercise more!
To answer your question “Can I take Vitamin C and D together?” the answer is a resounding yes. These two vital nutrients help support immune health.†
In addition to a nutritious diet, one of the best ways to take Vitamin C and D together is through a quality multivitamin. Taking Naturemade® Multivitamins is an easy way to incorporate these essential nutrients into your day to support your health and well-being.†
Schleicher RL, Carroll MD, Ford ES, Lacher DA. Serum vitamin C and the prevalence of vitamin C deficiency in the United States: 2003-2004 National Health and Nutrition Examination Survey (NHANES). The American Journal of Clinical Nutrition. 2009;90(5):1252-1263. doi:https://doi.org/10.3945/ajcn.2008.27016
Cui A, Xiao P, Ma Y, Fan Z, Zhou F, Zheng J, Zhang L. Prevalence, trend, and predictor analyses of vitamin D deficiency in the US population, 2001-2018. Front Nutr. 2022 Oct 3;9:965376. doi: 10.3389/fnut.2022.965376. PMID: 36263304; PMCID: PMC9573946.
Dorelli B, Gallè F, De Vito C, Duranti G, Iachini M, Zaccarin M, Preziosi Standoli J, Ceci R, Romano F, Liguori G, et al. Can Physical Activity Influence Human Gut Microbiota Composition Independently of Diet? A Systematic Review. Nutrients. 2021; 13(6):1890. https://doi.org/10.3390/nu13061890
Reider CA, Chung RY, Devarshi PP, Grant RW, Hazels Mitmesser S. Inadequacy of Immune Health Nutrients: Intakes in US Adults, the 2005-2016 NHANES. Nutrients. 2020;12(6):1735. Published 2020 Jun 10. doi:10.3390/nu120617354.
The Journal of Clinical Endocrinology & Metabolism. Evaluation, Treatment, and Prevention of Vitamin D deficiency: An Endocrine Society Clinical Practice Guideline. July 2011. Accessed on August 9, 2022. https://doi.org/10.1210/jc.2011-0385.
Melissa Mitri, RD is a seasoned dietitian and health writer. She specializes in helping women move away from restrictive habits that lead to vicious yo-yo weight cycles. Melissa enjoys writing about health, nutrition, and fitness with the goal of simplifying complex health topics for the reader. Find out more about Melissa at www.melissamitri.com
As a member of the Medical and Scientific Communications team, Sandra educates healthcare professionals and consumers on nutrition, supplements, and related health concerns. Prior to joining Pharmavite, Sandra worked as a clinical dietitian at University of Chicago Medicine in the inpatient and outpatient settings. Sandra received her Bachelor of Science degree in Nutritional Science, with minors in Spanish and Chemistry from the University of Arizona in Tucson, AZ. She earned her Master of Science degree in Clinical Nutrition from RUSH University in Chicago, IL. As part of her Master’s program, Sandra performed research on physical activity participation and correlates in urban Hispanic women.