Can I Take Vitamin C and D Together? Learn the Benefits

Quick Scoop

• 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:[1]^†

• 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.[3]

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:[4]^†

• 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.[5]

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^†

Learn more:  Ultimate Guide to What Vitamins Should I Take Every Day

How Vitamin C and D Support the Immune System†

Both Vitamins C and D play an important role in supporting immune health. They do this by assisting in various cellular functions in your immune system, but they each operate a little differently.†

Vitamin C does this by functioning as an antioxidant helping protect immune cells and Vitamin D also supports the body’s natural immune defenses.[7][8]^†

Learn more: Vitamin C Immune System Benefits - How Does It Help Support The Immune System?

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:[1][4]

• 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.[12]

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.[2][6]

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.[3]

Symptoms of Vitamin D deficiency are not always that obvious and may include fatigue, occasional pain, muscle weakness, aches, or cramps.[9]

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.[10] This is yet another great reason to exercise more!

Takeaways

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.†

Learn More About Vitamins

• Vitamins That Complement Each Other
• What Vitamins Shouldn’t Be Taken Together
• What Vitamins And Supplements Should You Take? How To Start Your Daily Supplement Regimen

Follow @NatureMadeVitamins on Instagram for new product news, healthy tips, and more.

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

References

1. National Institutes of Health. Vitamin C Health Professional Fact Sheet. Updated March 26, 2021. Accessed August 18, 2023. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
2. 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
3. ‌Harvard - The Nutrition Source. Vitamin C. Last reviewed March 2023. Accessed August 18, 2023. https://www.hsph.harvard.edu/nutritionsource/vitamin-c/
4. Harvard - The Nutrition Source. Vitamin D. Last reviewed March 2023. Accessed August 18, 2023. https://www.hsph.harvard.edu/nutritionsource/vitamin-d/#:~:text=It%20is%20a%20fat%2Dsoluble,control%20infections%20and%20reduce%20inflammation
5. National Institutes of Health. Vitamin D Health Professional Fact Sheet. Updated August 12, 2022. Accessed August 18, 2023. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
6.  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.
7. ​​Meščić Macan A, Gazivoda Kraljević T, Raić-Malić S. Therapeutic Perspective of Vitamin C and Its Derivatives. Antioxidants. 2019; 8(8):247. https://doi.org/10.3390/antiox8080247
8. Centers for Disease Control and Prevention. Why Micronutrients Matter. Last reviewed May 9, 2022. Accessed August 18, 2023. https://www.cdc.gov/nutrition/micronutrient-malnutrition/about-micronutrients/why-it-matters.html#:~:text=Vitamin%20D%20is%20essential%20for,fight%20off%20bacteria%20and%20viruses.
9. Cleveland Clinic. Vitamin D Deficiency. Last reviewed August 2, 2022. Accessed August 18, 2023. https://my.clevelandclinic.org/health/diseases/15050-vitamin-d-vitamin-d-deficiency
10. 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
11. 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.
12. 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.