What are the benefits of vitamin C?

 

Most people are familiar with the classic advice to eat five portions of fruit and vegetables a day, a guideline many of us first heard in school. These lessons, often accompanied by colourful posters and lunchtime reminders, highlighted that fruits and vegetables provide essential vitamins, including vitamin C, and helped set the foundation for healthy eating habits later in life.

While it is widely recognised that vitamin C is “good for you,” many may not fully understand the specific roles this nutrient plays in the body. Vitamin C, also known as ascorbic acid, contributes to a variety of critical physiological processes, making it a cornerstone of a healthy diet.

What can vitamin C do for your body?

Vitamin C is a water-soluble vitamin that cannot be stored in significant amounts by the body. This means a consistent intake through diet or supplements is necessary to maintain optimal levels.¹ It functions as a powerful antioxidant, supports immune defences, aids in iron absorption and contributes to the formation of collagen, among other roles². Maintaining adequate levels of vitamin C is therefore essential for overall health and wellbeing.

Supporting the immune system

One of the most recognised benefits of vitamin C is its contribution to the immune system. Vitamin C supports the production and function of white blood cells, which are crucial in defending the body against infections.³ These cells include neutrophils, which attack invading bacteria and fungi, lymphocytes, which help recognise and remember pathogens, and monocytes, which clear debris and support tissue repair. By aiding these immune cells, vitamin C helps the body respond more effectively to potential threats and maintain overall health.

Regular intake has been associated with reduced duration of common cold symptoms and improved recovery, though it is not a guaranteed preventive measure.³ Vitamin C works best as part of an ongoing, baseline approach to supporting immune health rather than as a reactive solution once an illness begins. By consistently providing antioxidant protection, it helps maintain the resilience of immune cells, allowing the body to respond more effectively to daily challenges from bacteria and viruses.

Contributing to normal collagen formation

Collagen is a protein that provides structure to skin, cartilage, bones and blood vessels. Vitamin C plays a key role in the enzymatic processes that stabilise and cross-link collagen molecules.² 

Without sufficient vitamin C, collagen synthesis is impaired, which can affect wound healing, skin integrity and connective tissue health.² Ensuring adequate vitamin C intake supports the maintenance of healthy collagen levels in the skin.

Maintaining a healthy metabolism

Vitamin C contributes to normal energy-yielding metabolism. It’s involved in the conversion of carbohydrates, fats and proteins into energy, helping the body utilise nutrients effectively.¹ By supporting these metabolic processes, vitamin C aids in maintaining vitality and energy levels throughout the day. This can translate into feeling more alert, focused, and better able to concentrate on daily tasks, as the body efficiently converts food into usable energy.

Additionally, it assists in the synthesis of certain neurotransmitters, which can influence mood and psychological function,as well as reducing tiredness and fatigue.¹

Protecting against oxidative stress

As an antioxidant, vitamin C neutralises free radicals that are produced as a result of environmental factors such as pollution and UV exposure or during normal metabolic processes.² 

Free radicals can cause oxidative stress, damaging cells, proteins and DNA. By helping to counteract oxidative stress, vitamin C contributes to cellular protection and overall health, potentially reducing the risk of chronic diseases associated with cellular damage.²

Improving iron absorption

Iron is essential for transporting oxygen in the blood and supporting cellular energy production. Plant-based sources of iron, such as lentils and spinach, contain non-haem iron, which is less readily absorbed than the haem iron found in meat. Vitamin C enhances the absorption of non-haem iron by converting it into a form that is more easily utilised by the body.⁴ 

This is particularly beneficial for vegetarians and vegans, who rely heavily on plant-based iron sources. Combining vitamin C-rich foods with iron-rich meals can therefore improve overall iron status and help prevent deficiencies.⁴

Getting enough vitamin C

A balanced diet rich in fruits and vegetables is usually sufficient to meet daily vitamin C needs. Foods such as oranges, strawberries, kiwis, red peppers and broccoli are excellent sources.¹,³,⁴ In some cases, supplementation may be helpful, particularly when dietary intake is insufficient. Nutraxin’s Vitamin C 1000 mg Tablet can provide a convenient way to support adequate intake, especially during periods of increased physiological demand.

It is important to remember that vitamin C is water-soluble, meaning the body excretes any excess in the urine.²  Therefore, vitamin C toxicity is rare, and moderate supplementation can complement a healthy diet without significant risk of adverse effects.²

Vitamin C is far more than a simple immune booster. It supports a wide range of bodily processes, from collagen formation and energy metabolism to protecting cells from oxidative stress and improving iron absorption. Ensuring sufficient intake through a balanced diet and supplementing if necessary is an effective way to support overall health and wellbeing. With vitamin C playing such diverse roles, it’s clear why this essential nutrient remains a central part of nutritional guidance and dietary recommendations.

References 

1. Institute of Medicine. (2000). Dietary reference intakes for vitamin C, vitamin E, selenium, and carotenoids. National Academies Press. https://doi.org/10.17226/9810
   
2. National Health Service (NHS). (2023). Vitamin C (ascorbic acid). Retrieved September 21, 2025, from https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/
   
3. European Food Safety Authority (EFSA). (2013). Scientific opinion on dietary reference values for vitamin C. EFSA Journal, 11(11), 3418. https://doi.org/10.2903/j.efsa.2013.3418
4. U.S. Department of Agriculture. (n.d.). FoodData Central: Oranges, raw. Retrieved September 21, 2025, from https://fdc.nal.usda.gov/