Nutrient Spotlight: Vitamin C

Nutrient Spotlight: Vitamin C

Vitamin C is easily taken for granted—just a common vitamin we consume in almost all fruits and vegetables. But vitamin C is AMAZING, and the reality is that we could not survive without it. 

Let’s look at 5 impressive benefits of vitamin C (and who might need a little extra):

1️⃣ Beauty

Vitamin C supports collagen production to keep the skin smooth and elastic. Collagen production declines with age, so adequate vitamin C becomes increasingly more important. 

2️⃣ Bone Strength

For the same reason that vitamin C benefits the skin, it also benefits the bones. Collagen provides elasticity to the protein matrix of bones, supporting their resilience against fracture. 

3️⃣ Immune Function

This is one of vitamin C’s most famous functions. It supports white blood cell production, which is important for fending off infections. Vitamin C also helps stabilize mast cells, reducing histamine release in allergy sufferers. 

4️⃣ Antioxidant Defense

Vitamin C is an important water-soluble antioxidant, combating the effects of free radicals and oxidative stress. Its role as an antioxidant makes it helpful for anti-aging, immune support, and more. 

5️⃣ Stress Response

Vitamin C is more rapidly consumed during the stress response. Humans are one of the very few mammals who have lost the ability to synthesize vitamin C, so we have a higher demand when our bodies experience stress. 

Vitamin C is water-soluble, which means we do not store it for long periods of time in our bodies. It’s best to consume vitamin C multiple times a day—by eating fresh fruits and vegetables with every meal or taking supplements. 

While most people can get adequate vitamin C from their diet, some groups may need a little extra support:

✅ Smokers

Smokers need 35 mg/day more vitamin C than non-smokers because smoking depletes vitamin C stores.

✅ Pregnant and Nursing Women

Pregnant women need at least 85 mg/day, and nursing women need at least 120 mg/day.

✅ People Exposed to Environmental Toxins

Vitamin C helps detoxify certain environmental toxins like lead and mercury.

✅ People with Chronic Stress

Chronic stress can lead to adrenal fatigue, which increases the need for vitamin C.

✅ People with Autoimmune Conditions

Autoimmune conditions are characterized by inflammation, and vitamin C is a powerful anti-inflammatory nutrient.


If you aren’t getting enough Vitamin C from your diet, be sure to choose high quality supplements that are free of fillers, artificial ingredients, and allergens. Here are a few of my favorites:

Vitamin C with Bioflavonoids

Buffered Vitamin C Powder

Liposomal Vitamin C

I hope this has inspired you to include more vitamin C-rich foods in your diet or consider supplementing with this important nutrient!

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