Vitamin C (ascorbic acid) is one of the easiest nutrients to understand but people still get confused about how much to take, where to get it, and what it actually helps. You probably know it helps the immune system — true — but it also plays a direct role in collagen production, wound healing, iron absorption, and fighting oxidative stress.
If you eat a mix of fruits and vegetables every day, you’re likely getting enough. But if your diet is low in fresh produce, or if you smoke, you may need a supplement. Below you’ll find clear, practical advice on foods, dosing, supplement types, and safety without the confusing medical talk.
Vitamin C helps make collagen, which keeps skin, cartilage, and blood vessels healthy. It boosts iron absorption from plant foods, so it’s especially useful if you’re vegetarian. As an antioxidant, it reduces cell damage from free radicals.
Top food sources per serving: red bell peppers, oranges and orange juice, kiwi, strawberries, broccoli, Brussels sprouts, and papaya. A medium orange gives you about 70 mg; a cup of red pepper can give over 150 mg. Fresh is best — boiling cuts the vitamin fast, so steam or eat raw when possible.
Recommended daily amounts: about 90 mg for adult men and 75 mg for adult women. Smokers should add 35 mg daily. Most people don’t need more than that, but short-term higher doses (like 500–1000 mg) are common during a cold to try to shorten symptoms. Evidence shows high doses may slightly reduce the length of a cold for some people, not always prevent it.
Upper safe limit is 2,000 mg per day. Going above that often causes stomach upset, nausea, or diarrhea. Very high doses over long periods can raise the risk of kidney stones in susceptible people. If you take iron supplements, vitamin C will increase iron absorption — useful for low iron, but check with your doctor if you have iron overload.
Supplement types: plain ascorbic acid, buffered forms (sodium or calcium ascorbate) which can be gentler on the stomach, and liposomal vitamin C which claims better absorption. For skin, look for topical serums with stable vitamin C forms and concentrations around 10–20% if tolerated.
Pick supplements with third-party testing (USP, NSF, or ConsumerLab) when possible. If you have chronic kidney disease, hemochromatosis, or take certain meds, ask your clinician before starting high doses. Otherwise, aim to get vitamin C from food first and use a modest supplement only when needed.
Want a quick plan? Eat at least one high-vitamin-C food daily (a red pepper or a cup of berries), avoid overcooking vegetables, and keep a 100–500 mg supplement on hand for short-term use. If symptoms or questions linger, talk to your healthcare provider for personalized advice.
