10 Best Vitamin C Supplements 2024: Recommended Vitamin C Brand
Are you taking enough of vitamin C? From the dozens of different
brands and products, which one should you choose?
Ascorbic acid vs whole food vitamin C? Ascorbic acid is NOT the same as whole food vitamin C. If you were to compare the two to a car, vitamin C would be the whole car, fully functional, and the engine is an enzyme called tyrosinase, while ascorbic acid is the car frame, with no moving parts.
Whole food vitamin C can also boost your copper level, as vitamin C contains an enzyme called tyrosinase, which has 2 atoms of copper in it. Acerola cherry is one excellent source. A single acerola cherry contains about 80 mg of whole food vitamin C. Ascorbic acid is prooxidant, while vitamin C complex is actually an antioxidant. Anything that has copper is going to be antioxidant.
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Found concentrated in the skin, vitamin C boosts collagen production and helps protect from UV damage (Source).
The most commonly known benefit of vitamin C, though, is for immune health, particularly as it relates to the common cold.
Some research has found that supplementing with vitamin C can shorten the duration of a cold and may help prevent and treat other infections, such as tetanus and pneumonia. But more human studies are needed (Source).
Additionally, a systematic review found that vitamin C supplementation was effective in lowering blood pressure in people with hypertension (Source).
Preliminary research also suggests that vitamin C has anticancer properties and that a high dose supplement could potentially be used as an alternative treatment in people with cancer (Trusted Source, Trusted Source, Trusted Source).
Other research has been investigating the use of vitamin C supplementation in people with stress-related disorders, such as depression and anxiety, because it has been shown to help improve mood. However, more research is still needed overall (Trusted Source).
Best vitamin C supplement for absorption? Some research suggests that liposomal vitamin C may be better absorbed by the body than other forms, though that’s still up for debate.
You can also start by considering how you’ll be using the supplement. For instance, if you prefer to take a pill, you’ll want to check out encapsulated vitamin C supplements.
If you don’t like swallowing pills or want to mix it into beverages, your best bet is to consider liquid or powdered supplements.
Whole food vitamin C can also boost your copper level, as vitamin C contains an enzyme called tyrosinase, which has 2 atoms of copper in it. Acerola cherry is one excellent source. A single acerola cherry contains about 80 mg of whole food vitamin C. Ascorbic acid is prooxidant, while vitamin C complex is actually an antioxidant. Anything that has copper is going to be antioxidant.
Importantly, ascorbic acid chelates copper out of tyrosinase, which is exactly what proton pump inhibitors do. It's my view that ascorbic acid is a “pharmacomimetic.” While it’s a natural molecule, it has drug-like effects. It acts differently from vitamin C because it’s been taken out of the vitamin C complex. For example, ascorbic acid does not prevent or treat scurvy. Only whole food vitamin C does.
Next, you want to check the supplement’s quality. Evaluate whether a brand is reputable by exploring their ingredient sourcing and manufacturing standards. A good product will also be tested by third-party organizations, such as USP, Consumer Labs, or NSF International.
Take a look at added ingredients, too. If you’re trying to limit your intake of added sugars, you want to opt for a supplement that doesn’t contain sugar.
Another factor to consider is the dosage. The recommended daily amount of vitamin C for adults is 90 mg for men, 75 mg for women, and up to 120 mg for women who are pregnant or breastfeeding. However, certain medical conditions may require that you take much higher doses (NIH). Children have lower vitamin C requirements, which range from 25–75mg per day, depending on their age. However, it’s not generally advised to give children a vitamin C supplement unless their pediatrician has recommended it.
Note that the Tolerable Upper Intake Level (UL) for vitamin C for men, as well as women ages 19 and above, is 2,000 mg. Meanwhile, the UL for children ranges from 400–1,800 mg, depending on age. Daily intakes at or below these amounts are unlikely to result in any adverse health effects (NIH). Vitamin C supplements come in a wide range of dosage options. If you’re looking for a high dose, it may be more economical and convenient to find a concentrated supplement. This way you won’t be stuck consuming multiple servings of a lower dose option.
Generally, high doses of vitamin C are unnecessary and could contribute to harmful side effects. Only consume high doses if your healthcare provider recommends doing so.
Finally, you want to consider your budget. Some professional-grade brands can be expensive, but keep in mind that a higher price doesn’t necessarily mean a better product. There are plenty of high quality options available at various price points.
Temporarily taking megadoses of vitamin C supplements to combat a case of the cold or flu is likely not going to cause a problem.
Many vitamin C supplements that are above the US RDA are sold in
the market. It’s important to seek a physician’s advice if you
intend to take high dose vitamin C on a long term basis. To be
on the safe side, you may also request for your kidney functions
to be monitored.
For long-term, daily use, your best bet is to eat a diet that is
full of high quality organic vegetables and fruits that are
minimally processed. Not only will you get vitamin C, but you
will get all the other accessory nutrients and micronutrients
that are needed to optimize it.
Do take note that the vitamin C dosages given in the hospitals
intravenously are different from those over the counter vitamin C
supplements. Therefore, when you come across studies on vitamin C, you
need to differentiate those that are given intravenously vs your
ordinary over-the-counter vitamin C that you purchase from your local
drug store.
Some of the most common reported side effects include headaches, flushed skin, nausea, and vomiting (NIH). Consuming high doses of vitamin C for prolonged periods may also increase your risk of kidney stones (NIH).
1. How to choose?
Children have lower vitamin C requirements, which range from 25–75mg per day, depending on their age. However, it’s not generally advised to give children a vitamin C supplement unless their pediatrician has recommended it.
2. What is considered a high dose of vitamin C?
They really have two very different purposes. Whole food vitamin C is not suitable for the treatment of cancer, but does wonders for general health support, as it interacts favorably with copper and iron in your cells and mitochondria. We only recommend to use high-dose IV vitamin C in cases of acute infection or illness, as it does have very potent “drug-like” effects.
So, to be clear, we do not advise taking ascorbic acid for daily vitamin C requirements. We strongly suggests you use whole food vitamin C which is far superior as a daily supplement as compared to synthetic ascorbic acid.
Many vitamin C supplements in the market are above the US RDA. It’s
important to seek a doctor’s advice if you intend to take high dose vitamin
C on a long term basis. To be on the safe side, you may also request for
your kidney functions to be monitored.
Vitamin C is an essential nutrient which cannot be produced by humans
(Nutrients 2017). Because your body doesn't produce or store it, you need daily vitamin C
for continued health. Vitamin C may be one of the most well-known
immune nutrients that protect against immune deficiencies and which supports
the prevention and recovery from the common cold and upper-respiratory issues,
and also protects your cardiovascular system, eyes, skin, and other parts of
your body.
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| SOMMAI/ Shutterstock |
Vitamin C is a particularly unique nutrient because it also functions as
an antioxidant that protects your cells against potential damage (Source).
Vitamin C can be found in a variety of whole, plant-based foods like
citrus fruits, bell peppers, strawberries, and broccoli. Obtaining
nutrients from whole foods is always the best approach, but if you have
difficulty meeting your nutrition needs for any reason, a supplement may
be necessary.
Best Vitamin C supplements
We have sifted through various vitamin C supplement reviews and have
shortlisted this best vitamin C supplements list. The supplements on
this list were chosen based on quality, manufacturing standards,
usability, and price.
Here are our top picks for best vitamin C supplements.
1. Best Whole Food Vitamin C Supplement: Paleovalley Essential C Complex
Whole food vitamin C can also boost your copper level, as vitamin C contains an enzyme called tyrosinase, which has 2 atoms of copper in it. Acerola cherry is one excellent source. A single acerola cherry contains about 80 mg of whole food vitamin C. Ascorbic acid is prooxidant, while vitamin C complex is actually an antioxidant. Anything that has copper is going to be antioxidant.
Ratings: 4.8 out of 5 - more than 1,700 global ratings.
2. Smarter Raw Whole Food Vitamin C (Best Whole Food Vitamin C Capsule)
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Capsules are the most popular form of vitamin C supplements.
- Vegan, Real Immune Support
- 60 Vegan Capsules
- 100% Made with 11 Premium Raw & Natural Whole Food Berries such as
Acai, Acerola, Amla, Cranberry, Goji, Jabuticaba, Mangosteen, Maqui,
Pomegranate, Strawberry, & Schisandra.
- Lack of Vitamin C can cause Collagen loss leading to wrinkles, aging,
weakened arteries, and immune system. Stress can cause Vitamin C
deficiencies too.
- Not a synthetic Vitamin C supplement
- Natural Full Spectrum Citrus Bioflavonoids, Polyphenols &
Antioxidants.
- Made in the USA
- No Fillers, Magnesium Stearate, Dioxides, Silica, Maltodextrin,
Carrageenan, Soy, Milk, Egg, Corn, Tree Nuts, Artificial Colors, or
Preservatives.
This product is exactly what I was looking for! I'm a Certified Health
Coach and the source of vitamins and what's in them (read the ingredient
list) are both of the utmost importance to me. Finding a Non-GMO Whole
Food Vitamin C that didn't contain harmful chemicals such as magnesium
stearate, silica, dioxides, maltodextrin, soy, carrageenan was SO
IMPORTANT. Because of the purity of this brand, I will definitely
recommend these Vitamin C supplements to clients. Supplementing with
Vitamin C is crucial, but especially when our immunity may be at risk of
being compromised, like during the cold and flu season. Additionally,
these provide antioxidants, substances found in certain plants and
fruits, that help stop free radicals from causing cell damage in your
body. I'm loving this Non-GMO Whole Food Vitamin C!!
Ratings: 4.7 out of 5 - more than 3,800 global ratings
3. Viva Naturals Vitamin C
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Non-GMO Vitamin C Supplements with Citrus Bioflavonoids & Rose Hips for Immune Support & Antioxidant Protection
Non-GMO Vitamin C Supplements with Citrus Bioflavonoids & Rose Hips for Immune Support & Antioxidant Protection
Features Non GMO Vitamin C
Our C vitamin contains premium Quali-C from Scotland, made by one of the
world’s leading providers of this essential nutrient. Each batch is
third-party tested for quality, providing 1000mg of vit C per serving.
Vitamin C With Bioflavonoids & Rose Hips
Protect yourself all season long with our specially formulated vitamin C
1000mg vegetarian capsules.* Complementing fruit extracts like citrus
bioflavonoids and rose hips provide natural sources of vitamin C and
work synergistically to support a healthy immune system.
Supports Collagen For Hair, Skin, Nails & Joints
Often going under the radar, vit C is an essential nutrient for collagen
synthesis.* Collagen is the holy grail of beauty and joint support, and
adding a high quality ascorbic acid like Vit C 1000mg to your wellness
routine can help your body make more of it.
Non GMO Vitamin C 1000 & Veggie-Friendly
Our vitamin C capsules are non GMO and vegetarian friendly, making them
an easy addition to any wellness practice or dietary lifestyle. Not to
mention they’re manufactured without artificial dyes, salt, soy or
dairy, so you can feel confident that you’re getting the most out of
your vitamin C pills!
As a diabetic of 43 years, I've done pretty well. I can still see and
pee and have all my feet and toes. I recently learned how high dose
vitamin C can get rid of those age spots that mar our complexion as we
get older. I had a big dark spot on my face go away and today I looked
down at my feet and one of two scars was gone and the other was going.
They had been there for several years. and They say diabetics don't heal
well. Our bodies need Vitamin C to make collagen and to keep our skin
healthy we all need more than the RDA, but Diabetics even more so.
Diabetics use up our vitamin C quicker than most other people and it is
a strong anti-oxidant. Even though I am doing fairly well, I did have a
heart attack 10 years ago. My arteries were brittle and since I wasn't
taken vitamin C at that time, my body didn't have the materials to
repair and keep my arteries flexible. I take this C and I also take
another Liposomal Vitamin C 1:1. I have taken up to 40,000 mg in a day
spread out throughout the course of the day. Like 2,000 and hour. No ill
effects and with some pleasant surprises such as I described.
Ratings: 4.7 out of 5 - more than 8,000 global ratings
4. Nutra Champs Vitamin C
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- Vitamin C 1000mg with Elderberry, Citrus Bioflavonoids & Rose Hips
NutraChamps’ naturally sourced, vegan, non-GMO Vitamin C supplement
comes in convenient, easy to swallow capsules so that you don’t need
to guzzle down sugar-rich juices to get your dose of this essential
nutrient.
NutraChamps’ premium formula didn’t just include L-Ascorbic Acid, the
naturally occurring form of Vitamin C. Loaded with Elderberry, Citrus
Bioflavonoids & Rose Hips, NutraChamps also delivers key
antioxidant essentials to ensure you get more out of every dose.
Furthermore, Collagen is vital in ensuring the health of our hair,
skin, nails, joints and connective tissue — but without the right
amount of Vitamin C, the body can’t actually produce or store
collagen. This makes taking the right dose SO important. With
NutraChamps, you’ll get the doctor recommended dose and exactly what
your body needs to thrive.
- Vitamin C 1000mg with Elderberry, Citrus Bioflavonoids & Rose Hips
- 120 Capsules
- Vegan, Non-GMO
- Antioxidant Supplement for Immune Health & Collagen
Production
- Powerful antioxidant : Not only is Vitamin C an important antioxidant
by itself, but it has also been shown to regenerate other antioxidants
within the body. Add Elderberry, Citrus Bioflavonoids and Rose Hips to
the picture and you’ve got an immune support boosting, antioxidant
powerhouse!
I like everything about this new Nutra Champs supplement - the
right dose, the right combination of complementary ingredients,
vegan, non-GMO, easy swallow capsule, all aspects are excellent.
I like splitting my supplements morning and afternoon. I think it
gives better, more even protection. The 500 mg capsules provide that
and are a bit easier to swallow.
Besides the L-Ascorbic Acid, each capsule includes Elderberry,
Citrus Bioflavonoids and Rose Hips. Good complements without
sweeteners and flavor enhancers like you might get with tablets.
I'm on a plant based diet so finding high quality vegan supplements
requires a capsule without gelatin. Nutra Champs always provide that
for me. Ingredients are also not genetically modified.
This is a great way to get your vitamin C!!
Ratings: 4.7 out of 5 - more than 2,500 global ratings
5. NOW Foods’ Chewable C 500 (Best Chewable Vitamin C Supplement)
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If you’re not a fan of swallowing pills, NOW Foods’ chewable vitamin C tablets may be the product for you. NOW Foods is a reputable brand that produces a variety of affordable, high quality nutritional supplements. Each orange-flavored tablet provides a 500-mg dose of vitamin C and contains just 1 gram of added sugar. They’re also 100% vegan and free of major allergens.
NOW Foods prides themselves on their meticulous testing protocols. Each supplement is tested in-house for purity and potency, and all of their manufacturing facilities are certified by the Food and Drug Administration (FDA).
If you’re not a fan of swallowing pills, NOW Foods’ chewable vitamin C tablets may be the product for you. NOW Foods is a reputable brand that produces a variety of affordable, high quality nutritional supplements. Each orange-flavored tablet provides a 500-mg dose of vitamin C and contains just 1 gram of added sugar. They’re also 100% vegan and free of major allergens.
NOW Foods prides themselves on their meticulous testing protocols. Each supplement is tested in-house for purity and potency, and all of their manufacturing facilities are certified by the Food and Drug Administration (FDA).
I like the taste of slightly sour, so if you don't like that, maybe you
won't like them. But they are better to chew than any other chewable
vitamin C I have tried. I suddenly have more energy too. I wonder if it's
the vitamin C?
Ratings: 4.7 out of 5 - more than 2,000 global ratings
6. Best Liposomal Vitamin C: Pure Encapsulations’ Liposomal Vitamin C Liquid
Liquid supplements are a convenient option for anyone looking for a supplement that can be easily mixed into beverages and absorbed quickly.
Pure Encapsulations’ liquid vitamin C is made with a unique, liposomal
form of vitamin C that’s encapsulated in sunflower oil. Research suggests that
liposomal forms of vitamin C may boost your body’s absorption, so you get more
out of each dose.
Each teaspoon (5 mL) provides 1,000 mg of vitamin C and doesn’t contain any added sugars or artificial sweeteners. All of Pure Encapsulations’ products are certified gluten-free and third-party tested for quality, purity, and potency.
Each teaspoon (5 mL) provides 1,000 mg of vitamin C and doesn’t contain any added sugars or artificial sweeteners. All of Pure Encapsulations’ products are certified gluten-free and third-party tested for quality, purity, and potency.
I love the flavor! I am on a natural healing journey from cancer and we use
large doses of vitamin C. Since it is water-soluble, it leaves the body
within 2-4 hours, so having this liposomal form allows the body to absorb
the C into fat tissue and dispense it over a longer period of time. Great as
an anti-oxidant or as a cancer-fighter in my case. I use this 3x/day on the
days I'm not taking high-dose IV vitamin C.
Ratings: 4.6 out of 5 - more than 100 global ratings
7. Garden of Life’s Organic Vitamin C Spray (Best Organic Vitamin C)
Garden of Life’s vitamin C spray is made from a variety of 100% organic,
whole foods like strawberries, blueberries, and tart cherries.You’ll
receive a 60-mg dose of vitamin C in every 5 sprays, and it doesn’t contain
any added sugar or artificial sweeteners. It comes in two flavors and is
suitable for adults and children over 4 years of age.
The dose of vitamin C in this product is lower than many traditional
supplements, making it a great option for anyone who eats a variety
of vitamin-C-containing foods but still needs some extra help
filling in potential nutrient gaps.
All of Garden of Life’s products are third-party tested for quality and
purity, and its manufacturing facilities are FDA certified.
All 7 of us take this. The kids love the flavor and it’s really helped us stay
healthy all winter long. Some of us have problems with our stomachs after
using other kinds of vitamins but not with this spray. We use several
different vitamin sprays made by Garden of Life and love their products
Ratings: 4.8 out of 5 - more than 250 global ratings
8. Emergen-C Immune+ (Best Vitamin C Supplement for Immune System)
#2 in Vitamin C Supplements of Amazon Best Sellers.
Customer Reviews: 4.8 out of 5 - more than 39,000 global ratings.
Powdered supplements are a great, flexible option. Whether you plan on drinking them mixed into juices and smoothies or want to fill your own capsules with customized doses, powdered vitamin C is the way to go.
- One serving provides 1,000 mg vitamin C, 1,000 IU (25 mcg) Vitamin D and 10 mg zinc.
- Includes 10 single-serving packets (033 oz each) of Emergen-C Immune+ in Super Orange flavor
- An Enhanced Immune Support Formula with 1,000 mg of Vitamin C, plus Vitamin D and Zinc*
- Packed with more Vitamin C than 10 oranges(1) to support your immune system*
- Made with natural fruit flavors and sweeteners for a delicious Super Orange flavor
- Contains the Proprietary complex with Wellmune WGP beta-glucans and arabinogalactans
- Vitamin C drink mix dissolves quickly in water; it’s fizzy, refreshing and caffeine-free
9. Emergen-C 1000mg Vitamin C Powder for Daily Immune Support (Best Vitamin C Powder Supplement)
#1 in Vitamin C Supplements of Amazon Best Sellers.
Customer Reviews: 4.8 out of 5 - more than 90,000 global ratings.
- Provides daily immune support with Vitamin C, plus other antioxidants (zinc and manganese), B Vitamins and electrolytes.
- Each serving delivers 1,000 mg of Vitamin C – more than 10 oranges. Based on the USDA.gov nutrient database value for a large, raw orange.
10. Carlson Labs’ Kid’s Vitamin C Gummies (Best Vitamin C Gummies)
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Carlson Labs’ vitamin C gummies for kids are a great option if you’re looking for a quality supplement specifically designed with your children in mind.Each orange-flavored gummy provides 125 mg of vitamin C and contains only 2 grams of added sugar. They don’t harbor any artificial colors, sweeteners, or preservatives and are 100% gluten- and soy-free.
Gummy vitamins are one of the hottest trends in nutrition supplements — and understandably so. Whether you’re a kid — or a kid at heart — taking your vitamin C has never been easier or more delicious.
However, although gummy vitamins are convenient and taste great, they should not be confused with candy. It’s important that you don’t exceed the recommended dose, as too much vitamin C could lead to unintended side effects. Like other supplements, be sure to store them away from little ones to avoid a potential overdose.
However, although gummy vitamins are convenient and taste great, they should not be confused with candy. It’s important that you don’t exceed the recommended dose, as too much vitamin C could lead to unintended side effects. Like other supplements, be sure to store them away from little ones to avoid a potential overdose.
When it comes to quality, Carlson Labs has been an industry leader since 1965. All of their products are manufactured in an FDA-certified facility and come with a purity and potency guarantee.
These gummies are good immune support and also taste great. My kiddo loves these. No bad taste.
Ratings: 4.6 out of 5 - more than 50 global ratings
Benefits of Vitamin C
Vitamin C plays an essential role in the body. Thanks to its antioxidant properties, it has been found to have several benefits, particularly for skin and immune health.Found concentrated in the skin, vitamin C boosts collagen production and helps protect from UV damage (Source).
The most commonly known benefit of vitamin C, though, is for immune health, particularly as it relates to the common cold.
Some research has found that supplementing with vitamin C can shorten the duration of a cold and may help prevent and treat other infections, such as tetanus and pneumonia. But more human studies are needed (Source).
Additionally, a systematic review found that vitamin C supplementation was effective in lowering blood pressure in people with hypertension (Source).
Preliminary research also suggests that vitamin C has anticancer properties and that a high dose supplement could potentially be used as an alternative treatment in people with cancer (Trusted Source, Trusted Source, Trusted Source).
Other research has been investigating the use of vitamin C supplementation in people with stress-related disorders, such as depression and anxiety, because it has been shown to help improve mood. However, more research is still needed overall (Trusted Source).
How to choose a Vitamin C Supplement
Selecting the right vitamin C supplement depends on a variety of factors, including the form, quality, dose, and price. There are many forms of vitamin C available (ascorbic acid, sodium ascorbate, calcium ascorbate, liposomal vitamin C etc.) but there is not much evidence that one form is much better than another.Ascorbic acid vs sodium ascorbate? Both ascorbic acid and sodium ascorbate are good sources of antioxidants and help boost your immune health. However, since ascorbic acid is an organic acid, it can decrease the PH levels in your stomach and may trigger hyperacidity for those who are suffering from it.
Best vitamin C supplement for absorption? Some research suggests that liposomal vitamin C may be better absorbed by the body than other forms, though that’s still up for debate.
You can also start by considering how you’ll be using the supplement. For instance, if you prefer to take a pill, you’ll want to check out encapsulated vitamin C supplements.
If you don’t like swallowing pills or want to mix it into beverages, your best bet is to consider liquid or powdered supplements.
Ascorbic acid vs whole food vitamin C? Ascorbic acid is NOT the same as whole food vitamin C. If you were to compare the two to a car, vitamin C would be the whole car, fully functional, and the engine is an enzyme called tyrosinase, while ascorbic acid is the car frame, with no moving parts.
Whole food vitamin C can also boost your copper level, as vitamin C contains an enzyme called tyrosinase, which has 2 atoms of copper in it. Acerola cherry is one excellent source. A single acerola cherry contains about 80 mg of whole food vitamin C. Ascorbic acid is prooxidant, while vitamin C complex is actually an antioxidant. Anything that has copper is going to be antioxidant.
Importantly, ascorbic acid chelates copper out of tyrosinase, which is exactly what proton pump inhibitors do. It's my view that ascorbic acid is a “pharmacomimetic.” While it’s a natural molecule, it has drug-like effects. It acts differently from vitamin C because it’s been taken out of the vitamin C complex. For example, ascorbic acid does not prevent or treat scurvy. Only whole food vitamin C does.
Next, you want to check the supplement’s quality. Evaluate whether a brand is reputable by exploring their ingredient sourcing and manufacturing standards. A good product will also be tested by third-party organizations, such as USP, Consumer Labs, or NSF International.
Take a look at added ingredients, too. If you’re trying to limit your intake of added sugars, you want to opt for a supplement that doesn’t contain sugar.
Note that the Tolerable Upper Intake Level (UL) for vitamin C for men, as well as women ages 19 and above, is 2,000 mg. Meanwhile, the UL for children ranges from 400–1,800 mg, depending on age. Daily intakes at or below these amounts are unlikely to result in any adverse health effects (NIH). Vitamin C supplements come in a wide range of dosage options. If you’re looking for a high dose, it may be more economical and convenient to find a concentrated supplement. This way you won’t be stuck consuming multiple servings of a lower dose option.
Generally, high doses of vitamin C are unnecessary and could contribute to harmful side effects. Only consume high doses if your healthcare provider recommends doing so.
Finally, you want to consider your budget. Some professional-grade brands can be expensive, but keep in mind that a higher price doesn’t necessarily mean a better product. There are plenty of high quality options available at various price points.
Safety
The U.S. Recommended Dietary
Allowance (RDA) for vitamin C is 75 to 120 milligrams per day.
Taking large doses of vitamin C (ascorbic acid) on a regular
basis lowers your level of copper, so if you are already
deficient in copper and take high doses of vitamin C, you can
compromise your immune system.
While generally considered safe even in high doses, way too
much vitamin C — anything above 2,000 milligrams daily—can
cause headaches, insomnia, diarrhea, heartburn, and other
issues.
Temporarily taking megadoses of vitamin C supplements to combat a case of the cold or flu is likely not going to cause a problem.
Possible side effects
Although vitamin C is a natural compound, getting too much of it can cause uncomfortable and potentially serious side effects.Some of the most common reported side effects include headaches, flushed skin, nausea, and vomiting (NIH). Consuming high doses of vitamin C for prolonged periods may also increase your risk of kidney stones (NIH).
Always consult your healthcare provider prior to adding any nutritional
supplement to your routine.
Vitamin C Foods
Fruits and vegetables are the best sources of vitamin C. Citrus fruits, tomatoes and tomato juice, and potatoes are major contributors of vitamin C to the American diet. Other good food sources include red and green peppers, kiwifruit, broccoli, strawberries, Brussels sprouts, and cantaloupe. Although vitamin C is not naturally present in grains, it is added to some fortified breakfast cereals.
The vitamin C content of food may be reduced by prolonged storage and by cooking because ascorbic acid is water soluble and is destroyed by heat. Steaming or microwaving may lessen cooking losses. Fortunately, many of the best food sources of vitamin C, such as fruits and vegetables, are usually consumed raw.
Consuming five varied servings of fruits and vegetables a day can provide more than 200 mg of vitamin C.
Obtaining nutrients from whole foods is always the best approach, but if you have difficulty meeting your nutrition needs for any reason, a supplement may be necessary.
Fruits and vegetables are the best sources of vitamin C. Citrus fruits, tomatoes and tomato juice, and potatoes are major contributors of vitamin C to the American diet. Other good food sources include red and green peppers, kiwifruit, broccoli, strawberries, Brussels sprouts, and cantaloupe. Although vitamin C is not naturally present in grains, it is added to some fortified breakfast cereals.
The vitamin C content of food may be reduced by prolonged storage and by cooking because ascorbic acid is water soluble and is destroyed by heat. Steaming or microwaving may lessen cooking losses.
Fortunately, many of the best food sources of vitamin C, such as fruits and vegetables, are usually consumed raw.
Consuming five varied servings of fruits and vegetables a day can provide more than 200 mg of vitamin C.
Vitamin C Content in Foods
Food Serving size Mg per serving Percent of 90 mg DV Guava, raw 1 cup, raw 377 419% Sweet red pepper, raw 1 cup, raw 190 211% Tomato juice 1 cup, canned 170 188.9% Orange juice 1 cup 124 137.8% Sweet green pepper 1 cup, raw 120 133% Hot green chili pepper, raw 1 pepper, raw 109 121% Oranges 1 large fruit 97.5 108.8% Strawberries 1 cup, sliced 97.6 108% Papaya 1 small fruit 95.6 106.2% Pink grapefruit juice 1 cup 93.9 104.3% Broccoli 1 cup, raw 81.2 90.2% Pineapple chunks 1 cup, raw 78.9 87.7% Potato 1 large vegetable 72.7 80.8% Brussels sprouts 1 cup, raw 74.8 79.8% Kiwifruit 1 fruit 64 71.1% Mango 1 cup, raw 60.1 66.7% Cantaloupe 1 cup 57.3 63.7% Cauliflower 1 cup, raw 51.6 57.3% Lemon 1 fruit 44.5 49.4% White grapefruit ½ medium fruit 39 43.3%
| Food | Serving size | Mg per serving | Percent of 90 mg DV |
| Guava, raw | 1 cup, raw | 377 | 419% |
| Sweet red pepper, raw | 1 cup, raw | 190 | 211% |
| Tomato juice | 1 cup, canned | 170 | 188.9% |
| Orange juice | 1 cup | 124 | 137.8% |
| Sweet green pepper | 1 cup, raw | 120 | 133% |
| Hot green chili pepper, raw | 1 pepper, raw | 109 | 121% |
| Oranges | 1 large fruit | 97.5 | 108.8% |
| Strawberries | 1 cup, sliced | 97.6 | 108% |
| Papaya | 1 small fruit | 95.6 | 106.2% |
| Pink grapefruit juice | 1 cup | 93.9 | 104.3% |
| Broccoli | 1 cup, raw | 81.2 | 90.2% |
| Pineapple chunks | 1 cup, raw | 78.9 | 87.7% |
| Potato | 1 large vegetable | 72.7 | 80.8% |
| Brussels sprouts | 1 cup, raw | 74.8 | 79.8% |
| Kiwifruit | 1 fruit | 64 | 71.1% |
| Mango | 1 cup, raw | 60.1 | 66.7% |
| Cantaloupe | 1 cup | 57.3 | 63.7% |
| Cauliflower | 1 cup, raw | 51.6 | 57.3% |
| Lemon | 1 fruit | 44.5 | 49.4% |
| White grapefruit | ½ medium fruit | 39 | 43.3% |
Best Vitamin C Supplements FAQs
Selecting the right vitamin C supplement depends on a variety of factors, including the form, quality, dose, and price.
You can start by considering how you’ll be using the supplement. For instance, if you prefer to take a pill, you’ll want to check out encapsulated vitamin C supplements.
If you don’t like swallowing pills or want to mix it into beverages, your best bet is to consider liquid or powdered supplements.
Next, you want to check the supplement’s quality. Evaluate whether a brand is reputable by exploring their ingredient sourcing and manufacturing standards. A good product will also be tested by third-party organizations, such as USP, Consumer Labs, or NSF International.
Take a look at added ingredients, too. If you’re trying to limit your intake of added sugars, you want to opt for a supplement that doesn’t contain sugar.
Another factor to consider is the dosage. The recommended daily amount of vitamin C for adults is 90 mg for men, 75 mg for women, and up to 120 mg for women who are pregnant or breastfeeding. However, certain medical conditions may require that you take much higher doses (NIH).
You can start by considering how you’ll be using the supplement. For instance, if you prefer to take a pill, you’ll want to check out encapsulated vitamin C supplements.
If you don’t like swallowing pills or want to mix it into beverages, your best bet is to consider liquid or powdered supplements.
Next, you want to check the supplement’s quality. Evaluate whether a brand is reputable by exploring their ingredient sourcing and manufacturing standards. A good product will also be tested by third-party organizations, such as USP, Consumer Labs, or NSF International.
Take a look at added ingredients, too. If you’re trying to limit your intake of added sugars, you want to opt for a supplement that doesn’t contain sugar.
Another factor to consider is the dosage. The recommended daily amount of vitamin C for adults is 90 mg for men, 75 mg for women, and up to 120 mg for women who are pregnant or breastfeeding. However, certain medical conditions may require that you take much higher doses (NIH).
Children have lower vitamin C requirements, which range from 25–75mg per day, depending on their age. However, it’s not generally advised to give children a vitamin C supplement unless their pediatrician has recommended it.
Finally, you want to consider your budget. Some professional-grade brands can be expensive, but keep in mind that a higher price doesn’t necessarily mean a better product. There are plenty of high quality options available at various price points.
2. What is considered a high dose of vitamin C?
The Tolerable Upper Intake Level (UL) for vitamin C for men, as well as women ages 19 and above, is 2,000 mg. Meanwhile, the UL for children ranges from 400–1,800 mg, depending on age. Daily intakes at or below these amounts are unlikely to result in any adverse health effects (NIH).
Vitamin C supplements come in a wide range of dosage options. If you’re looking for a high dose, it may be more economical and convenient to find a concentrated supplement. This way you won’t be stuck consuming multiple servings of a lower dose option.
Generally, high doses of vitamin C are unnecessary and could contribute to harmful side effects. Only consume high doses if your healthcare provider recommends doing so.
3. Possible side effects?
Generally, high doses of vitamin C are unnecessary and could contribute to harmful side effects. Only consume high doses if your healthcare provider recommends doing so.
Although vitamin C is a natural compound, getting too much of it can cause uncomfortable and potentially serious side effects.
Some of the most common reported side effects include headaches, flushed skin, nausea, and vomiting (NIH). Consuming high doses of vitamin C for prolonged periods may also increase your risk of kidney stones (NIH).
Some of the most common reported side effects include headaches, flushed skin, nausea, and vomiting (NIH). Consuming high doses of vitamin C for prolonged periods may also increase your risk of kidney stones (NIH).
Always consult your healthcare provider prior to adding any nutritional supplement to your routine.
4. Benefits of Vitamin C?
Skin health
Remembering that Vitamin C has an important role in collagen formation, Vitamin C may help to heal damaged skin, as well as keeping it nourished and healthy. Moreover Vitamin C is important for antioxidant protection which help to give skin protection against oxidative damage produced by free radicals, UV, and pollution.
Anti-inflammatory effect
In hypertensive and/or diabetic obese patients, vitamin C (500 mg twice daily) has the ability to reduce inflammatory status by lowering hs-CRP, IL-6, and FBG. [Trusted Source]
Boost Immunity
One of the main reasons people take vitamin C supplements is to boost their immunity, as vitamin C is involved in many parts of the immune system.
First, vitamin C helps encourage the production of white blood cells known as lymphocytes and phagocytes, which help protect the body against infection (PubMed).
Second, vitamin C helps these white blood cells function more effectively while protecting them from damage by potentially harmful molecules, such as free radicals.
Other benefits of Vitamin C
A review of 28 studies (Diabetes Care. 2021 Feb) in 1,574 people with type 2 diabetes mellitus, demonstrated that vitamin C supplementation may improve blood sugar control and blood pressure in people with type 2 diabetes.
People who have pneumonia tend to have lower vitamin C levels, and vitamin C supplements have been shown to shorten the recovery time (PubMed, PubMed).
A large review of 29 studies in 11,306 people demonstrated that regularly supplementing with vitamin C at an average dose of 1–2 grams per day reduced the duration of colds by 8% in adults and 14% in children (PubMed).
Interestingly, the review also demonstrated that regularly taking vitamin C supplements reduced common cold occurrence in individuals under high physical stress, including marathon runners and soldiers, by up to 50% (PubMed, PubMed).
Additionally, high dose intravenous vitamin C treatment has been shown to significantly improve symptoms in people with severe infections, including sepsis and acute respiratory distress syndrome (ARDS) resulting from viral infections (PubMed, PubMed).
Skin health
Remembering that Vitamin C has an important role in collagen formation, Vitamin C may help to heal damaged skin, as well as keeping it nourished and healthy. Moreover Vitamin C is important for antioxidant protection which help to give skin protection against oxidative damage produced by free radicals, UV, and pollution.
Anti-inflammatory effect
In hypertensive and/or diabetic obese patients, vitamin C (500 mg twice daily) has the ability to reduce inflammatory status by lowering hs-CRP, IL-6, and FBG. [Trusted Source]
Boost Immunity
One of the main reasons people take vitamin C supplements is to boost their immunity, as vitamin C is involved in many parts of the immune system.
First, vitamin C helps encourage the production of white blood cells known as lymphocytes and phagocytes, which help protect the body against infection (PubMed).
Second, vitamin C helps these white blood cells function more effectively while protecting them from damage by potentially harmful molecules, such as free radicals.
Other benefits of Vitamin C
A review of 28 studies (Diabetes Care. 2021 Feb) in 1,574 people with type 2 diabetes mellitus, demonstrated that vitamin C supplementation may improve blood sugar control and blood pressure in people with type 2 diabetes.
People who have pneumonia tend to have lower vitamin C levels, and vitamin C supplements have been shown to shorten the recovery time (PubMed, PubMed).
A large review of 29 studies in 11,306 people demonstrated that regularly supplementing with vitamin C at an average dose of 1–2 grams per day reduced the duration of colds by 8% in adults and 14% in children (PubMed).
Interestingly, the review also demonstrated that regularly taking vitamin C supplements reduced common cold occurrence in individuals under high physical stress, including marathon runners and soldiers, by up to 50% (PubMed, PubMed).
Additionally, high dose intravenous vitamin C treatment has been shown to significantly improve symptoms in people with severe infections, including sepsis and acute respiratory distress syndrome (ARDS) resulting from viral infections (PubMed, PubMed).
5. Is Natural Vitamin C Better Than Synthetic?
There are distinct differences between whole food vitamin C and ascorbic acid.
They really have two very different purposes. Whole food vitamin C is not suitable for the treatment of cancer, but does wonders for general health support, as it interacts favorably with copper and iron in your cells and mitochondria. We only recommend to use high-dose IV vitamin C in cases of acute infection or illness, as it does have very potent “drug-like” effects.
Conclusion
Vitamin C is an essential nutrient that plays a diverse role in keeping
your body healthy. We need Vitamin C and we should ideally get it from
whole fruits and vegetables.
Although vitamin C deficiency is rare in developed countries, it can cause
serious health problems that, if left untreated, could be fatal. If you
have trouble getting enough vitamin C from your diet, supplements are a
great option. They come in a variety of physical forms, dosages, and price
points.
Most people do not take 5 servings of fruits and vegetables on a daily
basis. Further, Vitamin C is easily destroyed by heat during cooking and
our human bodies are not capable of producing and storing Vitamin C. That
being said, we would not recommend taking high dose supplementation of
Vitamin C for maintenance purposes. Up to 500 mg/day should be reasonable.
High dose Vitamin C are considered prescription dosage and is meant for
'treatment' and not 'maintenance'.
So should you just focus on Vitamin C alone or should you consider other supplements? Vitamin C alone might not be enough as an optimal strategy. A combination and a synergistic mix of supplements would be better.
What if you have seen multiple doctors and they are giving you mixed recommendations? Our recommendation is to stick to a data driven principle and discuss the evidence out there with doctors who are open to be updated with data-driven science and evidence based medicine.
Benefits of Vitamin C in Cancer Treatment
So should you just focus on Vitamin C alone or should you consider other supplements? Vitamin C alone might not be enough as an optimal strategy. A combination and a synergistic mix of supplements would be better.
What if you have seen multiple doctors and they are giving you mixed recommendations? Our recommendation is to stick to a data driven principle and discuss the evidence out there with doctors who are open to be updated with data-driven science and evidence based medicine.
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This list of products is ONLY a collection of information offered as
a convenience to interested members of the public and is neither a
recommendation of the product nor a verification of the product’s
quality or otherwise. We have not undertaken any investigation of
the products or the accuracy of the information provided herein.
Accordingly, reliance on any such information provided herein is
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evaluation is therefore strongly advised. Neither we or our
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information provided herein, and your use thereof or of this website
acknowledges and accepts these terms.
Always see your doctor before taking these supplements. Be
aware that most of the 'treatment' dosages are above the recommended
dietary allowance (RDA) and therefore such doses should not be
maintained on a long term basis.
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