What Does Vitamin C Do For Your Body?

When did you last take a seafaring voyage across the great blue briny? Did you remember to bring your citrus fruits? Good! As old-timey sailors learned, citrus fruits like oranges, lemons, limes, and grapefruit are high in ascorbic acid, otherwise known as Vitamin C, which is an essential vitamin for pirates and privateers alike.

Vitamin C is an immune support nutrient that functions as an antioxidant to neutralize free radicals, and it's a skin health nutrient, among other benefits.^†

While Vitamin C is readily available in citrus fruits, almost half of the U.S. adult population doesn't get enough from their daily food intake.[1] That's where supplementation can help, with several types of Vitamin C to help you meet your daily needs, particularly for those in certain life stages or with dietary preferences that lead to less dietary Vitamin C.

The Role of Vitamin C in Immune System Support^†

What does Vitamin C do for your body and immune system? Vitamin C is an essential vitamin for immune health support. Vitamin C contributes to our immune system by supporting the function of the barriers of our epithelial cells, and it works as an antioxidant by supporting the skin's ability to scavenge oxidants.[2]^†

Vitamin C also supports our immune system by supporting phagocytosis.[2] We'll break down some Vitamin C benefits for your body.^†

How Vitamin C Supports Your Body in 4 Ways

#1 Antioxidant Support^†

So, what is a free radical? No, it's not outdated skater slang! A free radical is an unstable atom sent freewheeling through our bodies due to regular cell processes. Free radicals can contribute to oxidative stress in our bodies; that's why antioxidants are essential. Antioxidants bind to the unstable atoms, stabilizing them.

Vitamin C is an essential antioxidant in our diets that helps to neutralize free radicals in the body, which supports overall cell health. Nature Made^®'s Vitamin C Tablets provide 500 mg of this antioxidant.^†

#2 Vitamin C and Skin Health^†

Vitamin C isn't just an antioxidant; it's also a skin health nutrient. What does Vitamin C do for your skin? Vitamin C is essential for collagen production. You might be familiar with collagen; it’s found throughout our bodies. Collagen is a building block of our skin and other connective tissues. Nature Made^® Vitamin C Gummies help make collagen for healthy skin by supporting collagen synthesis.^†

#3 Vitamin C and Iron Absorption

One benefit the seafaring sailors may not have known about the citrus stores on their ship was Vitamin C’s support for absorbing Iron (and not in the "getting hit by a cannonball" way).

The Iron in our diets comes in two categories: Heme Iron (Iron from hemoglobin, present in animal sources) and Non-Heme Iron (present in plant sources). Our bodies are much better at absorbing Heme Iron, but we can support our bodies' ability to absorb Non-Heme Iron by consuming sources of Vitamin C.[3]

This works because Vitamin C bonds with the Iron molecules in our stomach, which allows it to persist and remain soluble in the basic environment of our intestine.[3]

Nature Made^® Iron Gummies with Vitamin C combine these two nutrients into a tasty gummy form, offering 100% of the Daily Value of Iron to support red blood cell formation and healthy cognitive function, as well as Vitamin C to support Iron absorption.^†

In general, women need more Iron than men. If you are interested in Iron supplementation, consult with your primary healthcare provider for personalized guidance on your Iron needs given your age, gender, and life stage.

#4 Vitamin C's Role in Vascular Health ^†

Vitamin C also supports healthy blood vessel function.Vitamin C supports vascular function in various ways, including supporting collagen synthesis in the membranes of blood vessels. Simply, that means Vitamin C helps support the shape and function of vascular cells.[4]^†

How Much Vitamin C Do You Need?

So, we know why Vitamin C is important, but how much Vitamin C should you take per day? The recommended daily levels of Vitamin C vary based on age, gender, lifestyle, and life stage.

Children aged 4-8 should get 25 daily mg, which increases to 45 daily mg from ages 9-13. From ages 14-18, boys should get 75 daily mg, and girls should get 65 daily mg. Nature Made^® offers Kids First^® Vitamin C Gummies to provide a tasty, kid-friendly source of Vitamin C in gummy form.[5]

Men aged 19 and up should get 90 mg daily, and women in the same age range should get 75 daily mg. In addition, smokers need 35 more daily mg of Vitamin C than non-smokers.[5]

Pregnant adults should get 85 daily mg of Vitamin C and 120 daily mg during lactation.[5] Always consult your primary care provider before beginning or changing your supplement routine, they are best suited to give you personalized advice.

Vitamin C can be found in your diet by consuming nutritious fruits and vegetables, mainly citrus fruits. However, Vitamin C is a common shortfall nutrient, with 46% of U.S. adults failing to get the recommended amount of Vitamin C in their diet alone. Dietary supplementation can help bridge these nutrient gaps and ensure adequate intake, especially for those with limited access to fresh produce.[1]

Ready to Experience the Benefits of Vitamin C?

Today, you have many more Vitamin C options than those sailing the high "C" in days gone by. Nature Made^®'s Vitamin C Collection presents a variety of convenient options for Vitamin C supplementation, including Vitamin C Extra Strength Gummies, Zero Sugar‡ Vitamin C Gummies, and Super C with Vitamin D3 & Zinc (an excellent source of five key immune support nutrients).^†

Nature Made^® also offers an assortment of Multivitamins that include Vitamin C alongside other key nutrients to help you bridge multiple nutrient gaps, like our Advanced Multivitamin Gummies for Adults, with 100% of your daily value of Vitamin C in three tasty gummies.^†

Explore our options to find our best Vitamin C supplements for you. Nature Made^® is the #1 Pharmacist Recommended Vitamin and Supplement Brand.*

‡ Not a low calorie food

 *Based on a survey of pharmacists who recommend branded vitamins and supplements.

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

References

1. Reider CA, Chung RY, Devarshi PP, Grant RW, Hazels Mitmesser S. Inadequacy of Immune Health Nutrients: Intakes in U.S. Adults, the 2005-2016 NHANES. Nutrients. 2020;12(6):1735. Published 2020 Jun 10. doi:10.3390/nu120617354.
2. Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017;9(11):1211. Published 2017 Nov 3. doi:10.3390/nu9111211
3. Ems T, St Lucia K, Huecker MR. Biochemistry, Iron Absorption. [Updated 2023 Apr 17]. In: StatPearls [Internet]. Treasure Island (F.L.): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK448204/
4. May JM, Harrison FE. Role of vitamin C in the function of the vascular endothelium. Antioxid Redox Signal. 2013;19(17):2068-2083. doi:10.1089/ars.2013.5205
5. National Institutes of Health. Vitamin C. National Institutes of Health. Published March 26, 2021. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/