Some vitamins never go out of fashion, and that certainly is the case for vitamin C! This vital vitamin has a multitude of benefits, from boosting skin health and antioxidant actions, to immune support. Read on to find out everything you need to know about the benefits of vitamin C, and how to best take this nutrient to get the most out of your diet and supplementation.
What is vitamin C and why is it so popular?
Given that many people talk about supplementing with vitamin C, particularly during the colder months, you might be wondering why vitamin C is popular as a daily supplement. Vitamin C, or ascorbic acid, is a water-soluble vitamin which the human body cannot make, and so needs to be consumed from the diet or supplementary sources. Vitamin C covers a lot of bases in the body, being required for collagen formation, neurotransmitter (brain chemical) production and immune function, just to name a few, making it one of the go-to nutrients for many people.1
Benefits of vitamin C
Vitamin C has many benefits, including:
- Maintaining healthy immune system function
- Reducing symptoms of the common cold (in adults)
- Antioxidant actions
- Supporting skin health
- Maintaining bone health
- Helping to maintain healthy joint cartilage
- Maintaining the absorption of dietary iron
- Supporting energy production and vitality
Benefits of vitamin C for immune health
Immune support is one of the most well-established roles of vitamin C in the body. It helps maintain the function of immune cells and supports both innate (the body’s first line of defence) and adaptive (long-term immune memory) immunity.²
Another key benefit of vitamin C is its role in supporting cold resilience and overall wellbeing. Research shows that vitamin C can help reduce the severity of common cold symptoms in adults. In fact, a 2023 meta-analysis of 10 clinical trials found that vitamin C reduced the severity of the common cold by 15% compared to placebo.³
Vitamin C as an antioxidant for skin and overall health
Vitamin C is a powerful antioxidant that helps neutralise free radicals in the body, supporting overall health and wellbeing. It also plays a key role in several processes that promote healthy skin, including:
- Supporting collagen production – essential for maintaining strong, firm, and resilient skin
- Supporting connective tissue formation – providing structural support for the skin, as well as bones, tendons, and ligaments
- Supporting wound healing – helping maintain skin integrity and repair
Vitamin C for stress and recovery
Whether obtained through the diet or supplementation, vitamin C contributes to the production of important brain chemicals known as neurotransmitters, some of which help regulate the body’s response to stress. It also supports energy production, vitality, and the absorption of dietary iron- factors that collectively assist with stress management and recovery.
Natural ways to boost vitamin C intake
A healthy diet should incorporate a variety of vitamin C rich foods, which are mainly derived from fruits and vegetables, including:
- Citrus fruits like oranges, mandarins and lemon
- Kiwifruit
- Capsicum, both red and green
- Strawberries
- Broccoli
- Brussel sprouts
- Tomato1
Because vitamin C is a water-soluble vitamin, it is sensitive to heat, meaning cooking can reduce the vitamin C content of foods. For this reason, it’s best to consume vitamin C–rich foods raw or only lightly cooked. Vitamin C levels in foods also decline over time, so fresher produce will generally provide higher levels. Choosing locally sourced fruits and vegetables, such as those from farmers’ markets, can help maximise freshness and vitamin C content compared to produce that has travelled long distances.
Given this, vitamin C supplementation may be a useful way to support adequate intake. Many supplements contain ascorbic acid- the same form of vitamin C naturally found in foods- offering comparable bioavailability. Vitamin C supplements are available in a range of formats, including tablets, capsules, powders, and liposomal forms.
What is the best dosage of vitamin C for adults?
The recommended daily intake of vitamin C for healthy Australian adults to maintain general health and prevent deficiency is 45mg per day.4 However, for additional health targets such as immune function, antioxidant activity and skin health, the recommended dose is generally 1000mg-2000mg per day.5
It’s best to split the dosage of vitamin C supplements throughout the day, to aid absorption and minimise the side effects of too much vitamin C which, in some, can include gastrointestinal upset and diarrhoea.1
Who should take vitamin C supplements?
As vitamin C is such a vital nutrient for so many bodily functions, most people will benefit from taking it, particularly if they are looking for immune, skin and antioxidant benefits. People who have higher needs for vitamin C include smokers or those exposed to secondhand smoke, people with malabsorption, or those who consume a limited variety of fresh fruits and vegetables.1
Vitamin C can interact with radiation therapy, chemotherapeutic agents and statins, and so should be avoided by those undertaking these treatments or taking these medications.1 As vitamin C increases iron absorption, people with iron overload from the condition haemochromatosis should also avoid taking it.
Liposomal vitamin C: benefits and absorption
While vitamin C is available in a range of supplemental forms, ascorbic acid is one of the most widely used, as it is the same form naturally found in foods. Higher doses of vitamin C can be less efficiently absorbed when taken at once, which is why delivery format can make a difference. Liposomal vitamin C is designed to enhance absorption by using phospholipid-based delivery systems that help protect the nutrient and support its uptake into cells.
Micronutrition LipoCap® Vitamin C delivers highly bioavailable vitamin C straight to the cell membrane via its advanced liposomal technology, promoting skin and immune health as well as antioxidant activity, all in a convenient capsule, without the mess of a liposomal liquid.
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This article was written by Corinne Wyper, Naturopath.
References
- National Institutes of Health. Vitamin C - Fact Sheet for Health Professionals. Last updated 31st July 2025. Viewed 15th April 2026, available from https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
- Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017 Nov 3;9(11):1211.
- Hemilä H, Chalker E. Vitamin C reduces the severity of common colds: a meta-analysis. BMC Public Health. 2023 Dec 11;23(1):2468.
- Nutrient Reference Values - Eat for Health. Viewed April 2026, Available from https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/vitamin-c
- Braun L. Herbs and Natural Supplements, 4th Edition: An evidence-based guide. Elsevier, 2015.