Vitamin C Benefits & Food Sources: A Complete Guide

Quick Health Scoop

• What are the benefits of taking Vitamin C? This essential nutrient delivers a variety of health benefits such as supporting your immune system, skin health, and aiding in collagen production^†
• The body does not store Vitamin C, so you need to replenish it every day
• Eating a nutritious, balanced diet which includes plenty of fruits and vegetables is your best source for obtaining your daily dose of Vitamin C
• Certain people—such as smokers and women who are pregnant or nursing—need an increased amount of Vitamin C

While you may know Vitamin C as “the immune support vitamin,” this key nutrient provides other health benefits as well—including antioxidant properties. Among other Vitamin C benefits, this good-for-you nutrient also increases iron absorption from food and is needed for collagen synthesis to support overall skin health.^†

But what is Vitamin C and how does it differ from ascorbic acid? As a water-soluble vitamin, Vitamin C dissolves in water and then gets delivered to the body’s tissues. However, the body doesn’t store Vitamin C very well, and any excess leaves the body through the urine.^[1] Because of this, Vitamin C must be consumed every day through your diet or supplements to replenish the body’s needed supply. Also, Vitamin C is what’s called an “essential nutrient.” This means your body can’t produce Vitamin C and must obtain it through food and, if needed, through supplements. So, what is ascorbic acid? Ascorbic acid is a form of Vitamin C, and people often refer to both interchangeably.

By now, you may want to dig a little deeper and have more questions, like what does Vitamin C do for the body and what is the best source of Vitamin C? If so, read on!

What Are The Benefits Of Vitamin C?

As mentioned above, Vitamin C is well known for supporting your immune system.^†

But what about other Vitamin C benefits? This vital nutrient supports normal growth and development throughout the body.^[1] In addition, Vitamin C delivers antioxidant properties that help neutralize free radicals.^[2] The body also needs Vitamin C to make collagen, a fibrous protein in connective tissue that connects various systems in the body such as nervous, immune, bone, cartilage, blood, and others.^{[3] †}

Here are the key benefits of Vitamin C:

1. Immune System Support^†

Vitamin C plays an essential role in the functioning of white blood cells and overall immune health. As an antioxidant, it helps support the immune system by neutralizing free radicals in the body. Maintaining daily Vitamin C intake helps support your immune system.^†

2. Antioxidant Support^†

Vitamin C provides antioxidant support throughout the body. By helping to neutralize free radicals, it reduces oxidative stress: a natural process that can affect cells and tissues over time. This antioxidant support is one way Vitamin C supports healthy aging.^†

3. Collagen Production & Skin Health^†

Vitamin C helps your body produce collagen, the main structural protein that supports connective tissue, bones, cartilage, and skin. By supporting collagen synthesis, Vitamin C supports your skin health.^†

4. Iron Absorption^†

Vitamin C helps increase iron absorption from food, particularly non-heme iron from plant-based sources. Pairing Vitamin C foods like bell peppers or citrus fruits with iron-rich foods, such as spinach or lentils, can help your body absorb this mineral.^†

5. Vascular Health^†

Vitamin C supports healthy vascular function by helping support collagen synthesis and neutralizing free radicals that result from oxidative stress.^†

6. Healthy Aging^†

Vitamin C supports healthy aging in several ways. Its antioxidant properties help protect cells from free radicals while its roles in collagen synthesis and vascular health contribute to overall health. Consistent Vitamin C intake supports your body as your needs adapts to the natural changes of aging.^†

When Should You Take Vitamin C?

If you’re consuming Vitamin C through food (which you should), you can eat nutrient-rich fruits and vegetables any time of day. But if you’re taking a supplement, when should you take Vitamin C—morning or night? There's no right or wrong time to take your supplements; the best way to take supplements is consistently. Choose a time that is easy to remember, often a regular meal, and ensure you take your supplements following the suggested use every day. Consistency is key when it comes to supplementation.

It’s generally advised to take water-soluble vitamins with food or a meal, so many choose to take their Vitamin C supplements with breakfast, lunch or dinner to aid absorption.

Learn More: When Should You Take Vitamins?

What Has Vitamin C?

When it comes to incorporating key nutrients into your healthy lifestyle, what type of Vitamin C is best? As always, the best source of important vitamins and minerals comes from eating a variety of nutritious foods.

Wondering what food is highest in Vitamin C? Your best bet for foods high in Vitamin C includes a variety of fruits and vegetables. Here’s a helpful chart showing the foods that have Vitamin C and how much Vitamin C is in each food to help you make healthy eating choices.

How Much Vitamin C Should You Take?

You might think you need a lot of Vitamin C if you need to replenish your body’s supply every day.  The recommended dietary allowance (RDA) of Vitamin C is—90 mg for adult men and 75 mg for women (85 mg to 120 mg per day for pregnant or breastfeeding women). Also, add 35 mg of Vitamin C per day if you smoke to counteract the effect of nicotine.^[4] As always, consult with your primary care practitioner before starting or changing a supplement routine. They are equipped with personalized knowledge to help you best achieve your personal health goals.

What does that look like in real life? One cup of strawberries, orange segments, or grapefruit juice each supply adequate Vitamin C for one day.

What happens if you get too much Vitamin C? The recommended daily amount of Vitamin C for adults is 75 to 90 mg per day, with the upper limit of 2,000 mg a day. If you are a smoker, your Vitamin C needs are higher due to oxidative stress in the body. Smokers need an additional 35 mg per day. As for exceeding the upper limit of Vitamin C, it may cause adverse side effects such as abdominal cramps, headache, and heartburn.^[4] Make sure you follow the dosage instructions on your vitamin C supplement and consult with your healthcare practitioner if you have concerns about your vitamin C intake.

What happens if you don't get enough Vitamin C? It’s rare for someone in the U.S. to have a Vitamin C deficiency, and fortunately, Vitamin C is found in many foods, as noted above. However, almost half (46%) of U.S. adults are not getting enough Vitamin C through their daily diet.[5]

The Bottom Line

Vitamin C (a.k.a. ascorbic acid) is an essential nutrient that delivers a variety of health benefits. What does Vitamin C do for your body? Among the many Vitamin C benefits, this nutrient supports the immune system, serves as an antioxidant , supports healthy skin, and aids in collagen production.^†

Because your body can’t make Vitamin C, you need to get a fresh supply every day through Vitamin C-rich foods and, if needed, supplementation. What has the most Vitamin C? As you see from the above chart, many fruits and vegetables contain plenty of Vitamin C. And just a one-cup supply of some of them (think kiwifruit or red peppers) can dish up your daily recommended dose.

Continue to check back on the Nature Made blog for the latest science-backed articles to help you take ownership of your health.

Learn More About Vitamins & Your Immune System:

• Vitamin D Immune System Benefits
• The Best Vitamins for Immune System
• Do Multivitamins Work?

† 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. Medline. “Vitamins.” February 26, 2021. Accessed on: August 20, 2025. https://medlineplus.gov/ency/article/002399.htm
   
2. University of Florida IFAS Extension. “Facts About Vitamin C.” September 2017. Accessed on: August 20, 2025. https://edis.ifas.ufl.edu/pdf%5CFY%5CFY21500.pdf
3. Harvard T.H. Chan School of Public Health. “Vitamin C.” March 2020. Accessed on: August 20, 2025. https://www.hsph.harvard.edu/nutritionsource/vitamin-c/
4. National Institutes of Health. “Vitamin C.” March 22, 2021. Accessed on: August 20, 2025. https://ods.od.nih.gov/factsheets/VitaminC-Consumer/
5. 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.