How We Select Supplements
Our team works hard to be transparent about why we recommend certain supplements you can read more about our dietary supplement methodology here.
We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by one of three independent, third party certifiers: USP, NSF, or ConsumerLab.
It’s important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.
Other Vitamin C Rich Foods
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Data for the curated food lists comes from the USDA Food Data Central Repository.
You can check our data against the USDA by clicking the link at the bottom of each food listing.
Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.
So What’s The Link Between Vitamin C And Coronavirus
Doctor Aragona Giuseppe, GP and medical advisor at Prescription Doctor, says its important to clarify the vit C’s role in dealing with COVID-19: There is no medical or scientific evidence to suggest that a certain food or supplement can help prevent a person catching COVID-19.
Dr Giuseppe explains that because vitamin C is well-known as an immunity boosting vitamin many people assume that it can help fight off coronavirus. While vitamin C could help to reduce or get rid of any symptoms, there is no evidence to suggest that vitamin C alone will fight off the virus. Every body is different and is being affected by the virus differently, he continues.
There is no evidence to suggest that vitamin C alone will fight off the virus
However, Heather Rosa , the Dean of the Institute for Optimum Nutrition, disagrees, sharing that a study suggests early and high intravenous doses of Vitamin C could help to fight the coronavirus disease. A recent Medicine in Drug Discovery study led by Virginia Commonwealth University found that patients who received intravenous vitamin C spent significantly fewer days in intensive care and hospital overall. On average, the vitamin C group spent three fewer days in the ICU and a week less in the hospital overall.
Plus, she shares that a group of hospitals in New York are treating their most critical COVID-19 patients with high doses of vitamin C.
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Optimunity Liposomal Vitamin C
The Optimunity Liposomal Vitamin C supplement provides 1500mg of ascorbic acid per dose, making it an immunity booster. According to the developer, the vitamin C combination is 100 percent natural and may keep your system nutrient-dense for lengthy periods.
It is suitable for anyone who wishes to strengthen their immune systems. Among the many advantages of Optimunity Liposomal Vitamin C are:
- the prevention of gout attacks
- the promotion of healthy aging
- the enhancement of ocular health
- the improvement of cognitive capacities
- the increase in energy levels
- the acceleration of wound healing
We loved the Optimunity Liposomal Vitamin C solution since it comes in vegan pills that are simple to take. Optimunity is also one of the most reasonably priced vitamin C on our list, with each bottle providing enough for people to last for 60 days.
Frequently Asked Questions About Vitamin C And Supplementation
Q: What is the purpose of vitamin C?
A: Vitamin C is a vitamin your body needs to produce blood vessels, cartilage, muscle, and bone collagen. Vitamin C is also essential for the healing process in your body.
Q: Is it safe to take vitamin C at night?
A: Vitamin C supplements may be taken at any time of day, both with and without food. However, taking vitamin c with meals can help reduce the possible gastrointestinal adverse effects induced by its high acidity.
Q: Which fruit has the most vitamin C?
A: Citrus fruits are rich in vitamin C when eaten raw. One medium orange has 70 mg of vitamin C, whereas one grapefruit contains around 56 mg.
Q: What effect does vitamin C have on your skin?
A: Vitamin C aids in the formation of collagen, which gives your skin structure. It may also have anti-aging properties due to its collagen formation function, which helps retain your skins flexibility. It is also a potent antioxidant that helps protect against sun damage.
That said, think twice before reaching for high-priced skincare products that tout vitamin C to enhance your skinresearch on the advantages of topical vitamin C is minimal.
Instead, concentrate on consuming more vitamin C-rich fruits and vegetables, which will likely provide additional advantages.
Q: Why is vitamin C beneficial to the immune system?
Q: Is it safe to take vitamin C on an empty belly?
Q: Is vitamin C calcium?
Q: Is vitamin C beneficial to acne?
Q: Which beverage has the most vitamin C?
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How Much Vitamin C Do I Need Per Day
The NHS recommends we get 40 mg a day, says Rosa. Anything more than 1,000 mg a day and you may experience stomach pain and diarrhoea, she warns.
The World Health Organisation guidelines state similar, recommending 45mg of vitamin C per day or 300mg per week from your diet.
To put that into context, a small orange contains around 51g of vitamin C. You know what they sayan orange a day
However, Werrett believes that the sky is the limit with vitamin C consumptionwithin reason. ‘The RDA of 40mg is the minimum amount you need to consume to prevent deficiency disease, such as scurvy. Much higher levels, however, may be optimal, with the Department of Health and Social Care suggesting up to 1,000mg daily for adults is unlikely to cause harm. Recent research trials show that still larger doses of 3,000 to 5,000mg a day may be needed for optimal effects in protection against viruses.’
The Top Natural Sources Of Vitamin C
This incredible nutrient is so vital for health! Since it was discovered to cure scurvy in British mariners centuries ago, it is now known to cure over 30 major diseases, being aggressively used by Frederick R. Klenner, M.D. since the early 1940s! Dr. Klenner cured chickenpox, measles, mumps, tetanus, and polio with huge doses of the vitamin.
Dr. Karel Tyml and his colleagues at The University of Western Ontario discovered that vitamin C can reverse sepsis, whilst Dr. Song at The University of Ulsan in Korea found an adequate intake of vitamin C was associated with longer survival in patients with heart failure likely by helping the body to reduce inflammation.
Though you may not require Vitamin C therapy in large doses, ensuring you are consuming plenty of this vital nutrient each day will only benefit you! Most vitamin C supplements are riddled with chemicals, artificial colors, and preservatives. Wed rather have ours in a much more delicious way. To make sure youre getting the most Vitamin C out of your food, eat them raw and unprocessed! Vitamin C is not very heat stable so once cooked or processed, some of the magic is lost.
Weve found 10 of the top natural sources for you to incorporate into your day:
1. Camu Camu
The camu camu berry is one of the worlds most abundant sources of vitamin C – in fact, one single teaspoon of camu camu powder has 1180% of your recommended daily intake! Thats 708mg in a tiny dose!
2. Acerola Cherry
3. Red Peppers
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How Can I Get Vitamin C Naturally
Most experts agree that healthy eating means meeting your nutrient needs from food sources as much as possible, and the same applies to vitamin C. The easy answer is, get more fruits and veggies! Green says. Consuming plenty of colorful plant foods daily should keep you covered when it comes to vitamin C levels.
Raw produce can have higher levels of vitamin C than cooked produce, since vitamin C levels can decrease when fruits or veggies are heated. While theres certainly no need to stick only to raw produce, its worth making sure your menu includes a mix of raw and cooked options. The more variety you can include in your diet, the more confidence you can have that youre getting sufficient vitamin C, Brooklyn-based registered dietitian Eling Tsai, MPH, RD, tells SELF.
What Are The Best Sources Of Vitamin C
Many people already know that citrus fruits are a good source of vitamin C. However, there are additional sources of vitamin C that we can add to our diets, like red sweet peppers. Try some of the following foods that contain vitamin C:ii
- ½ cup red sweet peppers 95 mg per serving, 106% daily value
- Citrus fruits, including orange, grapefruit, kiwi between 39-70 mg per serving of fruit, 43-78% DV
- ½ cup strawberries 49 mg per serving, 54% DV
- ½ cup green sweet peppers 60 mg per serving, 67% DV
- ½ cup broccoli 39 mg per serving, 43% DV
- ¾ cup tomato Juice 33 mg per serving, 37% DV
- 1 medium baked potato 17 mg per serving, 19% DV
- ½ cup spinach, cooked 9 mg per serving, 10% DV
Fruits and vegetables are some of the best sources of vitamin C. Vitamin C content may be higher in uncooked foods because vitamin C is destroyed over time by heat.ii You can also get additional vitamin C from multivitamins or dietary supplements, like Emergen-C Daily Immune Support* fizzy drink mix or gummies.*
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What Foods Are The Highest In Vitamin C
Because, per the NIH, the FDA does not require food labels to list the vitamin C that naturally occurs in foods, only the amount of vitamin C that has been added, it can be difficult to know which packaged foods are good sources. Luckily, plenty of whole foods such as fruits and vegetables are chock-full of C. Some, like red bell peppers, can provide more than 100 percent of the DV of the vitamin in one or two servings, as USDA data demonstrates.
People should always begin with a diet high in fruits and vegetables, says Dr. Wald. Age, genetics, absorption, disease, exercise, stress, sleep, alcohol, and various other lifestyle factors all play a role in the amount of vitamin C one needs.
Note that cooking affects the nutrient content of foods. Because vitamin C is heat sensitive and water soluble, the longer you cook a food with vitamin C, the more C it loses, notes an article published in April 2018 in the journal Food Science and Biotechnology. The authors wrote that microwaving a food with vitamin C led to better retention of the nutrient than boiling. It’s even better if you can eat highvitamin C foods raw.
Risks And Side Effects
Vitamin C is not stored in the body, and excess amounts are excreted. As such, overdosing on this water-soluble vitamin is not generally a concern.
However, it is still important not to exceed the safe upper limit of 2,000 milligrams a day to avoid adverse symptoms and vitamin C side effects, such as stomach upset and diarrhea.
A recent study also found a link between taking vitamin C supplements and kidney stones in men, reporting that supplementation resulted in a significantly higher risk of kidney stones. If you have a history of kidney stones, you should consider consulting with your doctor before starting supplementation, or simply try increasing your intake of vitamin C foods and drinks to meet your daily needs instead.
Vitamin C supplements may also interact with certain types of medications. In particular, they may interact with estrogen, protease inhibitors, certain anticoagulants, niacin and aluminum-containing medications, like phosphate binders.
If you currently take any of these medications, talk to your doctor before starting supplementation.
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Paleovalley Essential C Complex
Paleovalley Essential C Complex comes in various flavors, including orange and berry. It is mainly marketed to individuals who want to increase their consumption of vitamin C. PaleoValley Essential C Complex is entirely natural. It goes well with most nutritional diets, such as paleo and keto. It contains no allergies, such as soy, cereals, wheat, or dairy.
PaleoValley Essential C Complex is a versatile tablet you may take daily with no adverse effects. Its advantages include immunity, better sleep quality, improved heart health, and better cognition.
PaleoValley Essential C Complex combines organic superfoods such as berries and cherries. Each capsule contains 450 mg of ascorbic to promote your general health.
Dr Mercola Liposomal Vitamin C
Dr. Mercola Liposomal Vitamin C pill is said to boost immunity and assist in detoxification. Unlike other oral vitamin C tablets, liposomal technology protects the Licap capsules substance from gastrointestinal enzymes, enhancing bioavailability.
They are available in a variety of doses for both children and adults. Each bottle has 90 servings, making it one of the most cost-effective selections on our list. Dr. Mercolas immune booster is also devoid of GMOs and other allergens. Every day, take Dr. Mercola Liposomal Vitamin C for optimum absorption.
Although vitamin C is more easily absorbed, this might imply that more active components reach your body than other formulations.
It comes with a 90-day money-back guarantee with an Amazon review rating of 4.7 stars out of 5. Most consumers also say that the orange flavor enhances the taste of the diet formula.
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Stop Aging Now Revolution
Stop Aging Now Revolution-C contains Dihydro-quercitin to boost your bodys antioxidant levels. Clinical studies have shown the body more rapidly and powerfully absorbs that plant flavonoids than other antioxidants. Adding black pepper to the recipe helps better absorb Vitamin C.
It may also improve skin health and strengthen nails and hair. The generation of antibodies is stimulated by Revolution-C, which also acts as an immunological booster. In addition, the producer claims that it improves blood flow and heart health.
Top 20 Vitamin C Foods That Can Boost Immunity And Fight Disease
There are few vitamins that boast as many health benefits as vitamin C. Doubling as both an essential nutrient and powerful antioxidant, eating vitamin C foods can have a huge impact on your health from the inside out quite literally.
In fact, vitamin C works to improve everything from skin health to immune function and just about everything in between. By incorporating just a few servings of vitamin C foods into your diet, its simple to take advantage of all the health benefits that this water-soluble vitamin has to offer.
So how much vitamin C do you need per day, and how can you maximize your intake to reap the rewards? Lets take a closer look.
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Functions Of Vitamin C
Vitamin C, also known as ascorbic acid, is a water-soluble nutrient found in various foods.ii As mentioned earlier, vitamin C is a remarkably versatile nutrient, though its most well-known function is helping to support the immune system. In the body, vitamin C works as an antioxidant and helps to protect our cells from free radicals and the damage they cause.ii,iii The wonderful thing about vitamin C is that it can do more for the body than just support the immune system. In fact, vitamin C plays a role in:ii,iii
- Healthy skin and bones, collagen, cartilage, and blood vessels which are important for your childs growth and development.
- Neurotransmitters these are super important as they help to signal important chemicals to the brain.
- Carnitine this chemical helps to support the movement and breakdown of fatty acids that then generate energy for the body.
Should I Take A Vitamin C Supplement
‘Eating a healthy diet including plenty of Vitamin C rich foods is important for overall health. Extra vitamin C from supplements, however, may be needed to support the immune system further at times of stress or to further optimise the immune system,’ shares Werrett. Essentially, you should consider your exercise levels, exposure to pollution and general diet.
If you are worried about deficiencies, turning to vitamin C supplements can be an easy and effective way of ensuring you’re meeting your RDA.
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Risks Of Low Vitamin C Intake
A low intake of vitamin C will reduce the bodys ability to make collagen. This can negatively affect different body tissues.
A vitamin C deficiency is known as scurvy. This can lower a persons immune function and increase their risk of infection. Scurvy is relatively rare in the United States but is more prevalent in malnourished populations. Levels of scurvy are
- tooth loss
What Is The Recommended Daily Allowance Of Vitamin C
Its extremely difficult to overdose on vitamin C through food alone, but it is possible to experience side effects if you somehow overdo it on supplements. The NIH recommends that adults get no more than 2,000 milligrams a day. Its equally difficult to be vitamin C deficient, unless you live somewhere with little access to fruits and vegetables. Moore says at the very minimum your body needs 10 mg of vitamin C per day, but the recommended daily allowance varies depending on age, gender, life stage, and lifestyle choices like smoking.
According to research published by the U.S. Food and Nutrition Board, among people age 19 and older, the RDA is 90 mg for men and 75 mg for women. Anyone who smokes regularly needs extra vitamin C, and should get an additional 35 mg per day. Pregnant women need 85 mg, and lactating women require 120 mg of vitamin C.
Michael Wald, MD, ND, PhD, a registered dietitian in Chappaqua, New York, and the host of the podcast Ask the Blood Detective, says the RDA is the minimum amount needed to prevent vitamin C deficiency, and it isnt necessarily representative of the ideal vitamin C value each person needs.
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