Do Vitamin C Supplements Work? How to Choose the Right One for You

Supporting your health is an ongoing journey. You probably know the basics, like eating a balanced diet, staying active, and getting regular sleep, and are looking to explore ways to support your health with targeted nutrient support. You might be wondering, do supplements make a difference? You’re not alone in that question.

There are many reasons people might turn to vitamin C supplementation, like to support immune health, skin health, healthy aging, or your overall wellness. Vitamin C is an essential nutrient, which means it’s something the body cannot produce internally. That’s why we need to get it from outside sources, like from the ascorbic acid present in citrus fruits or from dietary supplements.^†

It's important to know that supplements do not replace a healthy, balanced diet, but they can help fill nutritional gaps, especially for those adults with dietary restrictions, busy lifestyles, or increased wellness demands. Let's dive in and answer the question "do vitamin C supplements work" and explore the benefits of vitamin C supplements.

What Vitamin C Supplements Can Support

Supplements can be a great addition to your daily routine, but there are a few things to understand about the role they play in your wellness. Vitamins and supplements are not intended to diagnose, treat, cure, or prevent any disease; they are not medicine.

Supplements are also not a replacement for a healthy, balanced diet.

It's important to understand that vitamin C does not give you energy. Instead, energy is provided by foods with macronutrients like proteins and carbohydrates consumed as part of balanced meals to power our daily activities. Choosing nutrient-dense foods provides you with macro-and micro-nutrients, and it's the best way to get essential vitamins and minerals.

Now we can discuss how supplements, in particular vitamin C supplements, can play an important role in a well-rounded wellness routine.

Vitamin C is an essential nutrient, but what does vitamin C do for your body? Here are some vitamin C benefits backed by science: Vitamin C supports a healthy immune system, and it functions as an antioxidant, neutralizing free radicals to combat oxidative stress. This antioxidant function also helps to support healthy aging.^†

Another of the beneficial effects vitamin C provides is the support of collagen production. Vitamin C is an important component in our body's collagen synthesis process, and collagen is an important component of healthy skin cells.^†

Our bodies need iron to support oxygen transport. In our diets we get iron from animal sources, what's known as "heme iron," and from plant sources, which is known as "non-heme iron." The non-heme iron found in plants requires conversion in the body to be absorbed. Vitamin C plays an important role in that process, aiding the absorption of non-heme iron. Another of the vitamin C benefits for men and women is its role in supporting vascular health and healthy blood vessel function.^†

It's important to note that vitamin C is water-soluble, meaning it's not stored in the body long-term, therefore supplementation can help by providing a convenient way to get a daily dose of vitamin C.

Why Supplementing May Make Sense for Your Routine

Why supplement with vitamin C? As stated above, the best way to get essential nutrients is through a balanced diet, including foods with high concentrations of vitamin C like oranges and grapefruits, but there are many reasons that one might look to vitamin C supplementation for a little extra nutrient support.

For example, busy lifestyles or irregular eating patterns can affect your vitamin C intake, as your diet can fluctuate in nutrient density from day to day. Vitamin C is also one of the common nutrient shortfalls, as around half of adults in the U.S. don't get enough vitamin C from their daily food intake.^[2] If you find your diet includes limited amounts of fruits and vegetables, you may benefit from a consistent source of vitamin C to help you reach adequate intake.

How much vitamin C should you take per day? That can vary based on age, life stage, and gender. For adults 19+, the recommended dietary allowance of vitamin C is 90 mg/day for men, 75 mg/day for women, 85 mg/day during pregnancy and 120 mg/day during lactation. Environmental factors can also affect your vitamin C needs. For example, smokers require 35 milligrams of vitamin C more per day than people who don’t smoke.^[1] Other environmental stressors can also increase your exposure to free radicals, requiring increased antioxidant support.^†

Is taking vitamin C daily okay? Yes, in fact, if you are taking a vitamin C supplement, it is recommended to take it at a consistent time every day. Vitamin C is a water-soluble vitamin that the body doesn't store, so it's important to include a regular source in your daily routine. But know that you can take too much vitamin C. The upper limit for adults 19+ is 2,000 mg day.^[1] Consult with your doctor about vitamin C supplementation before adding it to your daily routine.

Supplements can provide reliable daily support, especially when paired with a healthy lifestyle. Consistency is key in many things, including diet and supplementation, so take a thoughtful approach to filling possible nutrient gaps with regular supplementation.^†

How to Find the Right Vitamin C Source for You

Vitamin C can be found in your diet in several foods, particularly citrus fruits like oranges, limes, and grapefruits. Vitamin C is also found in broccoli, strawberries, and brussels sprouts, among other fruits and vegetables. Ask yourself, does your diet include many of these foods? If not, you might benefit from supplementation.

Discussing your diet with a medical professional or registered dietitian can help you identify areas where your nutrient needs may benefit from supplemental support. It’s always important to consult with your primary healthcare provider before starting a new supplement routine.

What to Look for in a Quality Vitamin C Supplement

If you’ve determined that a vitamin C supplement works for your unique health goals and wellness needs, where do you start looking? One thing to look for is third-party testing: Many Nature Made Vitamin C Supplements are USP Verified.

What’s USP Verification? The badge you might see on the product packaging means the United States Pharmacopeia (a third-party organization that sets standards for dietary supplements) has tested and verified the supplement's ingredients, potency, and manufacturing process.

When exploring your supplementation options, consider which format best suits your preferences. Do you prefer Vitamin C Chewable Tablets or Vitamin C Softgels? Or maybe you’re looking for a tastier approach, like our Vitamin C Extra Strength Gummies? Our Super C with Vitamin D3 & Zinc is an excellent source of five key immune support nutrients.^†

All Nature Made supplements are manufactured with strict quality standards with a science-forward approach, backed by a team of PhDs and Registered Dietitians.

No matter which supplements you choose, always look for clear ingredient labeling and a dosage that meets your specific needs; talking with a doctor can help you determine the dosage that works best for you.

How Nature Made Supports Your Supplement Goals

Nature Made is proud to offer several third-party tested vitamin C options designed for convenient, consistent daily use. Our products are made with care, informed by decades of nutrition research, and come in a variety of forms and dosages so you can choose what works best for you. There’s a reason Nature Made is the #1 Pharmacist Recommended Vitamin & Supplement Brand.*

Support That Aligns with Your Health Goals

How do vitamin C supplements work? Nature Made vitamin C supplements are designed to provide vitamin C benefits for women and men, including supporting immune health, collagen production, and antioxidant activity, supporting healthy skin, healthy aging, and more.^†

Remember that supplements are just that, a supplement to a balanced lifestyle. When taken consistently, a regular source of vitamin C can help support your foundational wellness. Explore Nature Made’s Vitamin C Supplements today and take an active step in supporting your daily intake of this essential immune support vitamin.^†

References:

1. National Institute of Health. Vitamin C. National Institutes of Health. Published March 26, 2021. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
2. 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.

*Based on a survey of pharmacists who recommend branded vitamins and supplements