Taking vitamin C every day can be beneficial for many people, but whether you should do so depends on your diet, health status, and specific needs. Vitamin C, also known as ascorbic acid, is an essential water-soluble vitamin that your body cannot produce or store, so it must be obtained regularly through food or supplements[6]. It plays critical roles in immune function, antioxidant protection, iron absorption, skin health, and cardiovascular health.
Vitamin C is well known for its ability to boost the immune system. It acts as an antioxidant, protecting cells from damage caused by free radicals and inflammation, which can help reduce the risk of infections and support faster recovery from illnesses[2][6]. Research shows that vitamin C deficiency can increase susceptibility to infections, so maintaining adequate levels is important for immune defense[2]. However, for most healthy individuals who consume a balanced diet rich in fruits and vegetables, additional supplementation may not be necessary because vitamin C is abundant in many foods such as oranges, strawberries, bell peppers, and broccoli[2][3].
One of the key benefits of daily vitamin C intake is its role in enhancing iron absorption, especially from plant-based sources. This is particularly important for women, who are more prone to iron deficiency anemia due to menstruation and pregnancy. Vitamin C converts non-heme iron (from plants) into a form that the body can absorb more efficiently, which can significantly improve iron status and reduce symptoms like fatigue and weakness[1]. Studies confirm that taking vitamin C alongside iron supplements or iron-rich meals can double iron absorption and improve hemoglobin levels in anemic women[1].
Vitamin C also supports cardiovascular health. A large 16-year study involving over 85,000 women found that those who took vitamin C supplements had a 28% lower risk of nonfatal heart attacks and fatal coronary heart disease compared to non-users. The protective effect was most pronounced at a daily dose of about 400 mg, beyond which benefits plateaued because the body can only absorb a limited amount at once. Vitamin C helps protect blood vessels from oxidative damage, reduces inflammation in arterial walls, and helps maintain healthy cholesterol levels[1].
Regarding skin health, vitamin C is essential for collagen synthesis, which maintains skin elasticity and promotes wound healing. Emerging research suggests that vitamin C may protect against skin aging and improve skin texture when applied topically or consumed regularly[5]. Its antioxidant properties help neutralize free radicals that contribute to skin damage from UV exposure and pollution.
When it comes to supplementation, natural and synthetic forms of vitamin C (ascorbic acid) are chemically identical and absorbed equally well by the body. Some specialized forms like liposomal vitamin C or calcium ascorbate may offer slightly better absorption or be gentler on the stomach, but these differences are generally modest[3]. Whole food sources of vitamin C provide additional nutrients and fiber, which supplements lack, so eating a variety of fruits and vegetables daily is the best way to meet your vitamin C needs naturally[3].
Because vitamin C is water-soluble, excess amounts are usually excreted in urine, making toxicity rare. However, very high doses (above 2,000 mg per day) can cause gastrointestinal discomfort such as diarrhea and stomach cramps. The recommended daily allowance (RDA) for adults is about 75 mg for women and 90 mg for men, with slightly higher needs during pregnancy or illness[6].
In summary, taking vitamin C every day can be beneficial, especially if you have increased needs due to iron deficiency, cardiovascular risk, or immune challenges. For most people with a balanced diet, daily supplementation is not strictly necessary but can be helpful during times of stress, illness, or poor dietary intake. Always consider consulting a healthcare provider before starting high-dose vitamin C supplements, particularly if you have underlying health conditions or take other medications.
Sources:
[1] https://www.jinfiniti.com/vitamin-c-benefits-for-women/
[2] https://health.clevelandclinic.org/vitamins-best-boosting-immunity
[3] https://elchemy.com/blogs/chemical-market/ascorbic-acid-vs-vitamin-c-key-differences-benefits-and-myths-explained
[4] https://www.rs-triadipa.com/articles/benefits-of-vitamin-c
[5] https://cymbiotika.com/blogs/immunity/can-we-take-vitamin-c-daily-exploring-its-benefits-and-guidelines
[6] https://www.news-medical.net/condition/Vitamin-C
