Vitamin C isn’t just the vitamin you turn to when you feel a cold coming on—it’s an essential nutrient that plays a vital role in your overall health. From strengthening your immune system to supporting glowing skin and collagen production, Vitamin C is a potent antioxidant that supports various body functions.

In this article, we’ll dive into what makes Vitamin C so important, address common misconceptions, and share practical tips to ensure you’re getting enough of this vitamin each day.

What is Vitamin C?

Vitamin C, or otherwise known as ascorbic acid, is a water-soluble vitamin known for its antioxidant properties. It plays a crucial role in several bodily functions, including:

Supporting the immune system: Helps your body fend off illnesses and recover more efficiently.

Supporting energy production: Assists in the synthesis of carnitine, a molecule that helps convert fat into energy, keeping you feeling vibrant and focused.

Promoting collagen production: Vital for skin elasticity, wound healing, and maintaining youthful skin.

Fighting free radicals: Protects your cells from damage caused by oxidative stress, reducing signs of aging.

Enhancing iron absorption: Improves the uptake of iron from plant-based sources, which supports healthy energy levels and prevents fatigue.

Since your body cannot produce or store Vitamin C, maintaining a consistent intake through your diet or supplements is crucial for maintaining good health.

What happens when you don’t get enough Vitamin C?

While Vitamin C deficiency is uncommon in modern diets, it can still occur, particularly if your intake of fresh fruits and vegetables is consistently low. Even a mild deficiency can impact your energy levels, skin health, and overall wellbeing. Factors such as illness, stress, or smoking can increase the body’s demand for Vitamin C, making it essential to maintain adequate levels.

Signs of Vitamin C deficiency include:

Fatigue or weakness
Dry, rough skin
Swollen or bleeding gums
Poor wound healing

How to Incorporate Vitamin C into Your Daily Routine

Meeting the Recommended Dietary Intake (RDI) of 45mg of Vitamin C is easier than you might think, thanks to the abundance of fruits and vegetables rich in this nutrient. Here are some practical tips to naturally boost your Vitamin C intake:

Include more fruits and veggies in meals: Add half a cup of strawberries to your breakfast and include half a cup of steamed broccoli or add a few slices of capsicum to your lunch or dinner.

Blend a quick smoothie: Try blending 1 cup of spinach with 1 kiwi and half a cup of raspberries

Keep snacks simple: Easy-to-grab options like 1 mandarin plus a handful of cherry tomatoes

Consider a high-quality supplement if your diet is low in fruit and vegetables, it is worth considering supplementation to cover your daily requirement, especially during times of illness or stress.

Cooking can reduce Vitamin C content in food, so aim to consume raw or lightly cooked produce when possible.

Debunking Common Myths About Vitamin C

Myth 1: Vitamin C prevents colds. While Vitamin C won’t stop you from catching a cold, it can help reduce the severity and duration of symptoms when taken regularly. Think of it as a way to support your recovery rather than a foolproof defense.

Myth 2: More Vitamin C is always better. Your body has a limit to how much Vitamin C it can absorb. Taking excessive doses won’t provide extra benefits, as the surplus is simply excreted in urine. Stick to the recommended intake for optimal health without overdoing it.

Myth 3: Only citrus fruits contain Vitamin C. Citrus fruits may get all the attention, but they’re not the only source of Vitamin C. Foods like capsicum, broccoli, and kale often contain more Vitamin C per serving than oranges, offering plenty of options to diversify your diet.

Final Thoughts on Vitamin C

Vitamin C is an essential nutrient that goes far beyond its reputation as a cold-fighting vitamin. From supporting your immune system and boosting energy levels, Vitamin C should not be overlooked. 

The beauty of Vitamin C is how easy it is to incorporate into your daily life. Whether it’s through fresh fruits and vegetables, a morning smoothie, or a high-quality supplement, small changes can make a big impact.

References

1. National Institutes of Health, Office of Dietary Supplements. (n.d.). Vitamin C: Fact sheet for health professionals. Retrieved January 14, 2025, from https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
2. Carr, A. C., & Maggini, S. (2017). Vitamin C and Immune Function. Nutrients, 9(11), 1211. https://doi.org/10.3390/nu9111211
3. Garcia-Diaz, D. F, Lopez-Legarrea, P.,  Quintero, P. ,  Martinez, J. A., (2014). Vitamin C in the Treatment and/or Prevention of Obesity. Journal of Nutritional Science and Vitaminology, 60(6),367-379.  https://doi.org/10.3177/jnsv.60.367
4. Pullar JM, Carr AC, Vissers MCM. The Roles of Vitamin C in Skin Health. Nutrients. 2017;9(8):866. Published 2017 Aug 12. doi:10.3390/nu9080866