Your Vitamin C Fact Sheet for Improving Your Entire Body

Vitamin C is the baking soda of the nutrient world. This all-purpose nutritional staple wins the prize for versatility for fighting off multiple threats, interacting with other nutrients, and improving your health in every way.

From radiantly plump skin to immune system defender – and these are only the well-known benefits! Glorious vitamin C also supports your heart function, reduces your risk of developing devastating health problems, and pumps marathon-level energy into your cells.

But don’t be fooled by its commonplace ubiquity. As one research study stated, “Vitamin C in humans must be ingested for survival.” * You literally can’t live without it!

No matter what you think you know about vitamin C, get reacquainted with this fierce age-fighter and discover what it can do for your body.

Vitamin C makes plants and humans stronger

In plants, vitamin C’s role is to boost growth and stress tolerance. And by consuming vitamin C through diet or supplements, you invite the good stuff to circulate in your bloodstream to nourish all of the cells inside of you. *

Vitamin C is an essential, water-soluble nutrient that your body cannot produce. In its naturally occurring state, it’s known as L-ascorbic acid, a compound found in the juicy fruits and vegetables we eat. Top vitamin C foods include:

• Oranges
• Berries
• Mangoes
• Kiwi
• Tomatoes
• Bell peppers
• Spinach
• Broccoli
• Brussels sprouts
• Cabbage
• Cauliflower

(Don’t miss our Orange Creamsicle Smoothie recipe made with one whole orange!)

Body-wide benefits of vitamin C

Vitamin C has a protective role in helping to keep you healthy and safe, inside and out. Here’s a look at the major ways in which this powerhouse shines: * *

• Collagen renewal – essential for synthesizing protein building blocks in skin, bones, teeth, cartilage, tendons, eyes, and blood vessels.
• Heart health – low levels of vitamin C may increase the risk of cardiovascular issues, including high blood pressure.
• Boosts iron absorption – increases GI acidity, converting iron into an absorbable form.
• Vision health – helps reduce the future risk of age-related eye problems.
• Immunity defense – enhances immune cell function to fight infections.
• Lowers risk of cell-related conditions – neutralizes free radicals, supporting healthy cellular behavior.
• Supports the nervous system – protects memory, cognition, and nerve health for healthier aging.

For most adults, 70-150 mg daily is considered the average protective dose. * The daily Recommended Dietary Allowance (RDA) is 75 mg for women and 90 mg for men.

Higher doses, up to 1,000 mg daily, appear beneficial without significant side effects. * Doses above this may not be fully metabolized and are excreted.

(Boost your vitamin C levels with Vitamin C Shield – it includes liposomal vitamin C for longer retention.)

Diet or supplement?

When consuming plenty of vitamin C-rich foods daily, dietary sources may be sufficient. However, during stressful periods or cold seasons, a high-quality vitamin C supplement can help maintain optimal levels.