Vitamin C: 12 Proven Benefits + What is it and What Is Too Much?29 min estimated reading time

What does vitamin C do body

Vitamin C: 12 Proven Benefits + What is it and What Is Too Much?


Disclaimer: Vitamin C is a very complex subject with many different opinions. The following is my vision. Everyone is free to have a different opinion.

Vitamin C is perhaps the most famous vitamin. This vitamin is essential for supporting the natural immune system.

A vitamin C deficiency occurs less and less in the Western world, but some groups of people are still at risk.

Given the benefits, it is not surprising that vitamin C is a popular supplement. But how much would you have to take each day? And what is the best form of vitamin C?

And how do you know if you have a vitamin C deficiency? In this article, you will learn everything you need to know about vitamin C.

You discover include:

  • The effect of vitamin C and what makes this vitamin so special
  • How much vitamin C you need for optimal health (hint: it is more than 15 times more than what most Nutrition Center would advice!)
  • The symptoms and consequences of a vitamin C deficiency
  • The 12 most important health benefits of vitamin C
  • The answer to the question “can vitamin C help with weight loss?”
  • And much, much more …

What is vitamin C?

vitamine-cVitamin C, also known as ascorbic acid and L-ascorbic acid, is a vitamin and antioxidant that you ingest through food and is also used as a dietary supplement.

Important to know is that vitamin C is a water-soluble vitamin. Water-soluble vitamins are not properly stored in the body.

The concentration of vitamin C in the blood is controlled by the kidneys through a process known as renal absorption.

This prevents vitamin C from being lost in the urine. However, the body can not store and process large quantities of vitamin C, so the extra amount will leave the body through the urine within a few hours.

Vitamin C will, therefore, have to be sufficiently absorbed by eating certain food sources or taking supplements.

Vitamin C is necessary for the production of collagen synthesis, L-carnitine and certain neurotransmitters. Vitamin C is also involved in protein metabolism.

Where is Vitamin C more good for?

Vitamin C supports many essential body functions, including:

  • Antioxidant effect: the human body uses antioxidants to protect itself against oxidative stress (source).
  • Support collagen formation: without vitamin C, the body is unable to synthesize collagen, the most important protein in connective tissue. The result is that a deficiency affects the skin, tendons, ligaments and bones (source).
  • Support immune function: contain high concentrations of vitamin C. During an infectious disease, this concentration is quickly depleted (source).

In the past, vitamin C was used to prevent and treat scurvy.

Scurvy is a disease that arises as a result of a vitamin C deficiency. The deficiency of vitamin C leads to symptoms such as anemia, gum disease and skin problems.

This is because vitamin C is necessary for making collagen, an important protein that is used to make and maintain the skin, cartilage, tendons, ligaments and blood vessels.

Vitamin C is needed for healing wounds and for repairing and maintaining bones and teeth. Vitamin C also helps to better absorb the intake of non-heme iron from plant sources (source).

You do not have to worry about scurvy today. Scurvy is now relatively rare, but it used to be common among seamen and pirates who had to spend a long time on board a ship.

When the trips lasted longer than originally planned, the fruit and vegetables got lost and the sailors started to suffer from a vitamin C deficiency, which led to scurvy. More about this later.

Today, vitamin C is the most commonly used for the prevention and treatment of colds.


But vitamin C is also used for treating:

  • Acne
  • Bronchitis
  • Gum disease
  • HIV
  • Stomach ulcers
  • Tuberculosis
  • Dysentery
  • Fatigue
  • Depression
  • Alzheimer’s disease
  • Skin infections
  • ADHD
  • Mental and physical stress


Of course, you do not cure the above diseases with vitamin C, but it is sometimes used as support.

Some animals (such as dogs, cats, cows and pigs) can produce their own vitamin C, but people have to get vitamin C from food and other sources.

You can read more about the best vitamin C sources in the article.

How much vitamin C is good for optimal health?

vitamin-c-sourcesHow much vitamin C do you need daily for maintaining good health?

Opinions differ on this and the optimal dosage is still under discussion. Health organizations from various countries recommend different dosages.

Most world countries Nutrition Centers recommends 75 milligrams of vitamin C daily for both (young) men and (young) women from 14 years.

This recommended daily dose is, in my opinion, far too little. This dose is rather partly based on the occurrence of rare diseases such as scurvy (requires 6.5-10 mg per day for this –source) than maintaining optimal health.

What would be the quantities if we focus on optimal health and preventive medicine? A question that almost no one pays attention to.

I also find it remarkable that the Nutrition Center, a semi-government agency that should inform citizens, says nothing about the optimal amount of vitamin C.

The EFSA (European Food Safety Authority) concluded in 2013 that the RDA of vitamin C had to be adjusted upwards, which is regularly done.

In short: the previous ADH was too low. The question is immediate: how much is the ADH too low after the next adjustment?

According to the EFSA, the optimal plasma concentration of vitamin C is 50 μmol / l (source). To maintain this vitamin C content, men need a daily dose of vitamin C of 110 mg and women 95 mg. Unfortunately, nothing is said about the amounts in people with stress, overweight, smoking addictions, etc.

Other experts who are interested in optimal health recommend supplementing at least 1 gram (1000 mg) of vitamin C with supplements every day, in addition to a healthy diet rich in vegetables and fruits (source, source).

Several studies show that vitamin C doses up to 1000 mg per day can effectively contribute to helping to restore and strengthen the immune system (source).

Amounts of 400 mg of vitamin C per day reduce the risk of DNA damage and protect you better against oxidative stress, certain forms of cancer and chronic diseases.

It appears that particular groups of people who perform strenuous physical exertion, such as soldiers and athletes, benefit from high vitamin C doses.

From randomized randomized double-blind studies (these are studies in which neither the participant nor the researcher is aware of who belongs to the control group) it appears that a daily administration of a high vitamin C dose can help reduce the duration of a cold with 5 to 21%.

Participants in these studies received 1 to 2 grams of vitamin C per day, and in another study, 4 grams was given during the cold periods of the year. However, not all studies provide consistent results when it comes to the duration of the common cold and vitamin C supplementation.

This means that more than just vitamin C is needed to combat colds. Consider for example zinc acetate lozenges but also vitamin D.

Research has also shown that a high vitamin C dose can help to reduce the risk of pneumonia by more than 80%.

Another study noted that a vitamin C treatment offered remarkable benefits in older British patients treated with bronchitis or pneumonia in the hospital.

This is an important finding for older people, as this vulnerable group is at a higher risk of death from pneumonia.

The daily requirement of vitamin C is according to some orthomolecular physicians for a healthy person at 25-35 mg per kilo of body weight. So for an average adult, 2000 mg of vitamin C per day.

Unfortunately, I have not been able to find any concrete indications for this value.

I know that these amounts are more than 15 times more than the RDA, but in this case, the RDA is far from focusing on optimal health and preventive medicine. You see the same thing with vitamin D, I recommend at least 10 times the RDA.

Nevertheless, I understand that current regular medicine does virtually nothing with this data, because it is focused on aftercare (where the big money is), not on prevention. Only 3% of care in 2012 went to prevention according to the RIVM and that percentage is decreasing.

I dare to claim that thousands of people per year die of vitamin deficiencies in many Western countries (including vitamin C), but in an indirect way that is barely talked about.

Orthomolecular therapists often come to very different ADHs for vitamins when we focus purely on optimal health and preventive medicine. Also, well-known American experts like Dr. Mercola, Andrew Saul and Linus Pauling have a similar opinion.

See for example this extensive lecture by Andrew Saul on vitamin C:

Andrew Saul – High Dose Vitamin C Therapy for Major Diseases

Anyway, I already know how these kinds of theories are understood in regular medicine. They label it as quackery and label chronic diseases as something that is genetically fixed and that you have to live with.

It is strange that we have seen a gigantic explosion in the past decades of all kinds of chronic diseases.

According to regular doctors, people would, therefore, have changed genetically in a short time, but in reality, that change is negligible.

The explanation lies in epigenetics, namely that environmental factors (which determine our lifestyle) influence gene expression. The supplements from Unicity are totally base on gene expressions. I am totally happy how they change my metabolic health. I will probably write an article about this again.

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The safe upper limit of vitamin C

The safe/acceptable upper limit is the highest intake where no harmful health effects are to be expected.

The EFSA found that this is 2000 mg per day for vitamin C (source). For the sake of clarity: that is almost 27 times the recommended daily amount.

According to the Nutrition Center, these amounts can lead to intestinal complaints or diarrhea and an increased excretion of oxalic acid with the urine.

Can You Overdose On Vitamin C? Can Enough Vitamin C Kill You?



For example, a review looked at studies in which up to 10,000 mg of vitamin C were consumed daily for more than a year (source). In this study, it was examined whether a high dose of vitamin C would be beneficial in the treatment of patients with advanced colorectal cancer.

A group of 100 patients was randomly assigned to treatment with high-dose vitamin C (10,000 mg ascorbate) or placebo. The patients with a high dose of vitamin C showed no more side effects than the placebo group. Two patients from the vitamin C group fell out because they had gastrointestinal complaints.

Various clinical studies from 2017 also show that healthy cells are not affected by extremely high doses of vitamin C and cancer cells (source).

The researchers have shown that it is safe to give patients with brain and lung cancer 800 to 1000 times the daily recommended amount of vitamin C as a possible strategy to improve the results of standard cancer treatments. In fact, it helped! The patients who combined chemotherapy and vitamin C (in ascorbate form) lived 4 to 6 months longer than patients who only did chemotherapy. Does that Andrew Saul perhaps have a point?

Side effects of too much vitamin C

vitamin c-abdominal painIn society, there is a conviction that high doses of vitamins can entail great dangers. I dare to claim the opposite: the development of shortages creates the greatest danger to the population, while dangers as a result of high doses of vitamins barely occur.

One of the exceptions to this is a too high amount of vitamin B6 that might ‘stack’. But there too, opinions differ, because some experts say that tingling hands and feet are not necessarily the cause of a too high B6 but of conversion problems in the liver. However, these patients often take too many different supplements with B6 such as a multivitamin (with B6) in combination with a B-complex (also with B6).

But now back to vitamin C. Can megadose of vitamin C cause health problems?

In general, the answer is ‘no’, but there are studies that (in my view) have caused fear about the consequences of high vitamin C intake.

Does high vitamin C intake lead to kidney stones?

There are studies that show that vitamin C supplements increase the risk of developing kidney stones.

In a study, more than twenty thousand Swedish men were followed for a period of ten years (source). The men were divided into two groups, the largest group that did not take supplements, and another group that took vitamin c supplements.

The researchers stated that the kidney stones were most likely formed from calcium oxalate, which can be formed in the presence of vitamin C (ascorbate), but it has not analyzed the kidney stones of participants. Instead, the researchers relied on another study of kidney stones in which ascorbate was not tested.

This kind of poorly organized research does not help the public, but only causes confusion (source).

The number of kidney stones in the participants taking ascorbate was very low (31 kidney stones in more than a decade), so the probability of statistical errors in the study is quite high.

The study was also observational. It simply mapped the intake of vitamin C and the number of kidney stones in the participants to try to find a link between them.

From a newer study, 157 adult patients were injected high doses of vitamin C (intravenously) 2 to 3 times per week plus an oral dose of 1000-2000 mg per day. The possible presence of kidney stones was checked at the start of the study, after six and twelve months. No kidney stone was detected in any patient and there was no significant change in renal function (source).

The Nutrition Center is also not convinced of the evidence. They say the following:

In the past, it was thought that this increased the risk of formation of kidney stones, but this has never been confirmed in research.

A vitamin expert like Andrew Saul even reverses the story of vitamin C and kidney stones. He says that the idea that vitamin C forms kidney stones is a completely outdated theory and that vitamin C could help with kidney stones.

Incidentally, studies that show that taking vitamins in themselves would lead to premature death. But the question is then precisely: what kind of people do these vitamins generally take?

How healthy do participants live in this type of research?

If you get rid of two packs of cigarettes every day and hardly consume essential nutrients, those vitamin C supplements will not help you either.

To return to the main question: can vitamin C cause serious side effects?

Too much vitamin C may cause unwanted side effects, but a harmful overdose is rare and unlikely for a healthy adult.

Taking more vitamin C than the upper limit is therefore not life-threatening.

However, possible side effects may occur such as:

  • Stomach ache
  • Diarrhea
  • Stomach complaints
  • A headache
  • Nausea

The most common side effect of an overdose of vitamin C is digestive problems. Especially diarrhea and nausea.

Generally, these side effects do not occur when eating foods that contain vitamin C, but rather when taking supplements.

Do you experience stomach problems when taking vitamin C?

Do not take ascorbic acid but go for an ascorbate version (so linked to for example magnesium or calcium). These are much milder for your stomach.

If you experience digestive problems as a result of taking too much vitamin C, simply reduce the supplement dosage.

People with hemochromatosis (iron storage disease) are at risk of an overdose of vitamin C. This condition causes the body to store large quantities of iron, which is aggravated by too much vitamin C.

Vitamin C supplements can also interact with certain medications. This applies in particular to medicines for heart disease and cancer. Are you not sure? In that case, consult your doctor first.

Which groups need more vitamin C?

pregnant-woman-vitamin-cLet me suggest that I recommend vitamin C to everyone.

But there are groups that need more vitamin C to supplement a (possible) vitamin deficiency.

Then you can think of people with:

  • A reduced resistance (weakened immune system)
  • A wound healing
  • Much daily stress must deal with it
  • A one-sided diet (drug users and alcoholics)
  • A smoking addiction
  • Pregnant women

Vitamin C in stress and illness

Is it wise to take more vitamin C in stress or illness? Hell yes!

If someone who already has a high concentration of vitamin C in the blood, takes extra vitamin C, the increase is only temporary. The vast majority of vitamin C disappears in the urine. On the other hand, vitamin C stays in the system longer if it is taken by someone with a low vitamin C level.

The daily dose of vitamin C can be considerably increased in people who are under daily stress and experience stress. During stressful situations, the adrenal glands start producing all kinds of hormones that are released.

As a result, the adrenal glands become overloaded and much more vitamin C is used than usual. Because all available vitamin C is diverted to your adrenal glands, your immune system is weakened and you are susceptible to colds, infections and skin problems.

Vitamin C supplements that contain at least 200 mg of vitamin C can help you recover from a common cold. This is shown by a meta-analysis of 29 different studies (source).


Even if you are pregnant, you may take more vitamin C (just like vitamin D) than the recommended daily amount.

Why do you need vitamin C when you are pregnant?

During pregnancy, it is important to get vitamin C in the right quantities. It is essential for the health of the expectant mother, the development of the fetus and the reduction of the risk of various complications.

Vitamin C supplements are therefore a good solution for pregnant women.

For these groups, it may be wise to use extra vitamin C supplements every day. Often this is too much to get out of regular nutrition and vitamin C supplements can provide a solution.

You can discover exactly what that is in the next chapter.

What is the best form and brand of vitamin C

Although vitamin C occurs in many foods and drinks, many people (especially the risk groups) benefit from vitamin C supplements.

Vitamin C ascorbic acid is the form that is used in most supplements. Ascorbic acid, however, is only one form of vitamin C.

Vitamin C is available in both powder form (ascorbate powder) and chewable tablets.

Because of the acid form, ascorbic acid is less suitable for use.

There are also other forms of vitamin C, such as:

  • Sodium ascorbate
  • Calcium ascorbate
  • Ascorbic acid with bioflavonoids
  • Combination products that mix different forms

Ascorbates are mineral salts of ascorbic acid (mineral ascorbates) and are the better forms of vitamin C because they are deacidified and buffered.

Buffered vitamin C has a better absorption because it lost the acidic form through the coupling to sodium and calcium. Because it is linked to substances that ensures better absorption.

That said, it is important to get a balanced intake of vitamin C.

This means that vitamin C is best taken in multiple small doses during the day.

While small doses (less than 200 mg of vitamin C) are completely absorbed, only a fraction of a large dose (500 mg of vitamin C or more) can be absorbed by the body at the same time. By spreading the vitamin C intake throughout the day, the overall intake will be improved.

You can take vitamin C tablets every few hours, but it is not really practical. Chances are you forget.

I, therefore, recommend taking vitamin C supplements twice a day (for example at breakfast and in the evening). In this way, you avoid accidental forgetting and it becomes easy to maintain a high vitamin C blood level.

Which vitamin C do I recommend and where do you order these?

Ester-C is considered the third generation of vitamin C and is the purest form. This is in my opinion also one of the best vitamin C supplements you can take because this generation is non-acidic and is much milder for your stomach. I use these capsules myself.

And can order here.!

This form is free of ascorbic acid and is, therefore, better for your teeth because your enamel is not affected.

Looking for the buffered form of vitamin C?

  You can order this vitamin C here!

Top 3 Daily Supplements

Symptoms of a vitamin C deficiency

vitamin C deficiencyA shortage of vitamin C is rare in Western countries, but it can occur in people who follow a crash diet or eat almost no fruit or vegetables.

Until the end of the 18th century, many sailors died of scurvy during long journeys at sea.

In the mid-18th century Sir James Lind, a British naval surgeon, found out that eating citrus fruits could cure scurvy.

He only never knew that this was due to vitamin C. Only in 1932, it was discovered that ascorbic acid (vitamin C) was the active ingredient (source).

  • The first symptoms of a vitamin C deficiency can be fatigue, weakness and bleeding.

If a chronic deficit lasts, it can lead to a disease such as scurvy, which is characterized by a breakdown of connective tissue. Untreated scurvy is deadly in the long term (source).

Anemia due to iron deficiency can also occur as a result of increased bleeding and reduced iron uptake, which is indirectly due to a low vitamin C content.

Scurvy can already be prevented with 6.5-10 mg of vitamin C per day (source).

Symptoms of a vitamin C deficiency only occur if the vitamin C intake drops below 10 mg per day for many weeks. Because of a poor diet, people with drug addiction or alcohol addiction are at increased risk of vitamin C deficiency.

Are you worried about vitamin C deficiency?

The biggest risk factors of a vitamin C deficiency are:

  • Drugs or alcohol addiction
  • Extreme crash diet
  • People with a medical condition that affects their ability to digest and absorb food
  • Smoke addiction (nicotine makes vitamin C less effective)

A vitamin C deficiency can be recognized by the following symptoms:

# 1: Quick bruising

Bruises are caused when small blood vessels break at the skin surface and red blood cells leak.

Although everyone can expect a bruise in a fall or bump, an exaggerated red-purple stain on the skin may indicate a vitamin C deficiency.

# 2: Bad wound healing

If you find that your cuts or abrasions heal slowly, it may be wise to take a good look at your current diet.


Because vitamin C is essential for the formation of collagen in the skin. A shortage will lead to slow healing.

Besides, that vitamin C plays a role in the formation of collagen in healing wounds, it also does something else.

Vitamin C is a powerful antioxidant and contributes to a healthy immune system, both of which stimulate a faster healing.

# 3: Dry hair and broken nails

A shiny head of hair and strong nails are often a good indication that you eat and live healthily. Because hair is non-essential tissue, nutrients such as vitamin C are first sent to important organs and tissue before they go to the hair.

That is why your nails and hair suffer the first from a vitamin deficiency.

In addition, vitamin C plays an important role in the absorption of iron. A deficiency of iron can also cause hair loss and cause slow hair growth.

# 4: Bad resistance

The immune system protects your body against infections and diseases.

But a healthy immune system only works well if you get enough nutrients, especially vitamin C. A chronic deficit, therefore, leads to a reduced resistance.

Despite what is often said, vitamin C cannot prevent colds. However, a good dose of vitamin C (at least 200 mg per day) can shorten the severity and duration of a common cold.

# 5: Swollen and painful joints

Pain and swelling of the joints caused by inflammatory arthritis can be another sign that it is time to review your diet.
A British study from 2004 shows that people with low vitamin C levels are three times more likely to develop rheumatoid arthritis than those who regularly eat foods rich in vitamin C (source).

# 6: Nosebleeds

Regular problems with a bloody nose? A vitamin C deficiency may be the cause of spontaneous nose bleeding.

A nose bleeding is often caused by the capillaries in the front of the nose. Brittle blood vessels indicate a vitamin C deficiency.

All the above symptoms of a vitamin C deficiency can also have another cause. If you have several of the above symptoms, the chance is higher than a vitamin C deficiency is a cause.

For a definite answer, it is wise to ask your doctor for a blood test.

Health benefits of vitamin C

health benefits-vitamin-cAs mentioned, Vitamin C is an important vitamin that plays a vital role in our body.


The most important health benefits of vitamin C are:

# 1: Support the immune system

Vitamin C can help you to treat a cold, but how effective it depends on the dose you take.

A large dose of vitamin C on the day of the symptoms shows improvements, but not a small dose throughout the day.

It can also help strengthen your immune system (source).

# 2: Helps to increase the absorption of iron

Vitamin C helps to increase the absorption of iron (source).

Iron is a necessary mineral that your body needs to make hemoglobin and contributes to the support of the brain and your memory.

# 3: Reduces the risk of developing a urinary tract infection

Bladder infections are urinary tract infections that often affect women. Vitamin C can be useful for the treatment of urinary tract infections, such as bladder infection (source).

# 4: May possibly help lower blood pressure

Research suggests that vitamin C may play a role in the protection of cardiovascular health (source). More research is needed before conclusions can be drawn.

# 5: Lowers the risk of Alzheimer’s

Research shows that elderly people who took a high dose of both vitamin C and vitamin C had less risk of developing Alzheimer’s disease (source).

Researchers found no reduction in the risk of Alzheimer’s disease in patients who only used multivitamins, or who only took vitamin E or C.

# 6: Prevents oxidative damage

Free radicals that cause oxidative damage contribute to diseases such as cancer, stroke and cardiovascular disease.

Vitamin C can help to combat these free radicals, which may reduce the risk of developing these diseases later in life (source).

# 7: Less chance of developing cataracts

Several studies have shown that vitamin C can reduce the chance of developing cataracts. This is shown by both studies with animals and studies in humans (source).

# 8: Increases bone density

The loss of bone density is a common problem among the elderly, especially women. Bone decalcification has been associated with oxidative stress (source), but vitamin C supplements have been found to have a protective effect (source).

# 9: Prevents muscle pain and contributes to muscle recovery through exercise

Several studies suggest that taking vitamin C supplementation before training can help to alleviate muscle pain and reduce oxidative stress (source, source). That means that after an intense workout you will be able to train more quickly.

# 10: Improves mood and libido

Do you suffer from depression or mood swings?

Vitamin C can help to improve mood and increase libido (3 g of vitamin C per day), making you more interested in sex (source).

# 11: Improves blood circulation

Another benefit of vitamin C is the stimulation of the blood circulation (source).

# 12: Reduces wrinkles and prevents skin aging

Both oral administrations of vitamin C and cream can help to prevent skin aging (source). The researchers assessed before and after photos and saw an improvement of almost 60% (!) In the participants who treated their skin with vitamin C.

Foods rich in vitamin C

After reading this article you are probably wondering ‘What is vitamin C in?’

The most important sources of nutrition for vitamin C are fruit and vegetables, but low quantities can be obtained from raw animal food, such as meat and fish (source).

With a healthy diet, you can prevent a vitamin C deficiency. Vitamin C supplements are a good addition to healthy nutrition.

To get the most nutrients and vitamin C from your fruit and vegetables, there are a few simple tips to follow.

Eat vegetables that are uncooked every now and then. Vitamin C is often lost when vegetables are heated. Steaming is even better because the vitamins and minerals stay in the vegetable and do not run off when pouring boiling water

Below are the foods that are richest in vitamin C:

#1: Guave

GuaveGuavas are pear-shaped fruits that probably come from Central America.

A guava serving of 100 grams provides 293% of the recommended daily amount of vitamin C.

To get the highest concentration of vitamin C it is important that you eat guava with the skin (just like an apple).

Gauves are also rich in dietary fiber, vitamin A, folic acid, potassium, copper and manganese.

# 2: Red chili pepper

Red chili pepperYou might not say it, but red chili pepper contains more vitamin C than an orange (144 mg vitamin C per 100 grams).

And all the heat you feel after eating hot chilies takes energy and calories to produce.

Even sweet red peppers contain substances that significantly increase thermogenesis (heat production in our body) and oxygen consumption for more than 20 minutes after they have been eaten.


# 3: Cauliflower

CauliflowerCauliflower contains an impressive number of nutrients and may not be lacking in a healthy diet because of the numerous health benefits.

A serving of 100 grams of cauliflower contains 48 mg of vitamin C.

In addition, cauliflower also contains a lot of vitamins K, B6 and B11.


# 4: Papaya

PapayaPapaya is a tropical fruit with many nutrients and antioxidants (carotenoids). Papaya of 100 grams provides 61 mg of vitamin C.

Several studies have shown that fermented papaya can reduce oxidative stress in the elderly and people with prediabetes, mild hypothyroidism (slow thyroid gland) and liver disease (source).

The vitamin C and lycopene in papaya protect the skin and the signs of skin aging against (source).

# 5: Strawberry

This forest fruit contains nearly 60 mg of vitamin C per 100 grams.

Strawberries are also rich in manganese, which can help to keep blood sugar levels stable.

Make sure you choose organic strawberries. Most strawberries in the supermarket are loaded with pesticides.

#6: Kiwi

kiwiKiwis are incredibly healthy. In particular, the Zespri SunGold kiwis are rich in vitamin C.

The yellow kiwis are an excellent source of vitamin C: no less than 160 mg of vitamin C per 100 grams.

This type of fruit is also full of other nutrients such as vitamin K, vitamin E, folate and potassium.

They also have many antioxidants and are a good source of fiber.

# 6: Blackcurrant

Black currantWhen it comes to vitamin C, the blackcurrant can rightly belong to the best types of fruit.

A serving of 100 grams of black currants contains 150 mg of vitamin C.

In addition to vitamin C, the blackcurrant is rich in antioxidants and natural anthocyanins.


# 7: Brussels sprouts

Brussels sproutsBrussels sprouts, better known as sprouts, contain relatively few calories, but a lot of fiber, vitamins and minerals.

A 100g portion of sprouts yields 85 mg of vitamin C.

Sprouts are also rich in vitamin K, which is important for blood clotting and the health of the bones(source).


# 8: Kale

KaleClassic kale stew is not only tasty but also healthy.

Kale contains a lot of vitamin C (120 mg of vitamin C per 100 grams of kale), fiber, antioxidants and healthy fats.

# 9: Mandarin

MandarinDespite their healthy reputation that they are full of vitamin C, mandarins actually contain less vitamin C than many other fruits and vegetables.

The mandarin contains about 40 mg of vitamin C per 100 grams.

Despite this, this citrus remains tasty and healthy. They are rich in fiber and contain few calories.


# 10: Snow peas

snow peasYou have to like snow peas. But what is certain is that they are rich in vitamins C, B1 and B6.

A portion of 100 grams of snow peas yields 60 mg of vitamin C.

Another advantage of snow peas is that they are low in calories and fit perfectly within a low-carbohydrate diet.

Keep in mind that your body generally does not store water-soluble vitamins, except vitamin B12.

For optimal health, you should, therefore, get vitamin C out of your diet every day.

Therefore, try to consume 2 to 3 of the above vitamin C food sources daily. This will help you to maintain optimal health.

Can vitamin C help with weight loss?

foot on weight scale to check weightWould not it be great if vitamin C supplements could help with weight loss?

Unfortunately, it is not that simple, but it seems that taking additional vitamin C can help make your diet a lot more effective.

Let’s see what the link between vitamin C and weight loss is.

People with a vitamin C deficiency have a harder time losing fat mass, according to research. Too little vitamin C in the bloodstream can lead to an increase in body fat and the waist circumference.

American researchers discovered in 2006 that the amount of vitamin C that we absorb directly affects our body’s ability to use fat as a source of energy, both during physical exertion and at rest.

In a four-week study, 20 obese men and women were put on a low-fat diet that contained nearly 70% of the recommended daily intake of vitamin C (source). They were also randomly administered a daily capsule of 500 mg of vitamin C or a placebo.

During the study, the vitamin C level in the capsule group increased by 30% and decreased by 27% in the control group. When blood concentrations of vitamin C decreased in the control group, reduced fat oxidation was also observed. That did go down by 11%.

In short, vitamin C supplements can help to burn fat faster and are a good addition to a healthy diet.

P.S. What do you do in terms of diet and supplements to prevent vitamin C deficiency?

Quickly burn excess pounds and belly fat with simple to make slimming recipes

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Important: Leave your reaction and any additions below.

If you like this blog, share it with your friends, customers, colleagues – Tommy


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12 Comments Add yours
  1. Hi Tommy, perfect timing! I just got my wisdom tooth pulled out and was taking Vitamin C as a precaution and healing aid. Thanks for providing with such a thorough article. I usually take 1000 mg vitamin C supplements with bioflavonoids – I find 1000 mg safer to use than 2000 mg and bioflavonoids work toward evenly releasing vitamin C in your body and not all at once. 

    1. Hi Katya, it is indeed better for your body to get it spread over the day. I usually advice at least 500 mg with each meal. Me for myself I eat 4 meals per day so I take 4 times per day.

  2. This is really interesting. C- vitamins is such a good vitamin and it has so many benefits. I agree with the amount you should take. I always take more than the recommended amount but I am scared to take to much. I read the side effects you have listed, I remember tho, that my grandmother would always say that too much will make your teeth fall out because that is what happened to her sister. I have no idea if this is true or not but it has always scared me from eating to much c-vitamins. 

    1. Hi Alexandra, well as you can read before you eat too much you most eat really a lot you can easily consume several grams per day. The only thing the body it’s better for the body to handle small amounts at each intake. So if take 500 mg with your meals then you will be fine.

  3. Oh, hey, great post! I always knew vitamin C had it’s benefits, but I never really noticed just how many benefits there are! But kidney stones… 😣. Still, after reading this, I’m not sure I’ve been getting nearly enough! I do take a multivitamin every morning. Do you think that contains all of the vitamin C I need, or should I still try to eat some of the foods you suggested? How much vitamin C is just enough?

    1. Hi Bobby, I am also taking a multivitamin/mineral supplement and take extra vitamin C supplement so including my food I come a little over 2000 mg per day

  4. WOW, I had no idea how many health benefits Vitamin C provides.

    Thank you so much for compiling so much information.

    The studies you reference here show promise when it comes to realizing the benefits of Vitamin C.

    For so long I’ve been taking a multivitamin but have been concerned it wasn’t right or not enough for me.  I’m going to check out Ester-C.

    Thanks again

    1. I am taking for myself a Multivitamin/mineral supplement, Vitamin C, Omega 3 as a minimum I take some other supplements too, but it depends a little on your lifestyle too. I am also training pretty intense 6 times per week at least one hour per day.

  5. I’ve always thought if a eat a balanced diet nutrician would take care of itself. You have convinced me I was wrong. Vitamine suppliments can be beneficial. Thanks for this well researched and comprehensive article.

    1. Dear Bill,

      your not the only one that thinks this way, but nutrition is not grown in the same way as 100 years ago and also people eat very differently than let us say 50 years ago. It’s better to take some supplements as it doesn’t replace something in your daily nutrition, but supplement it with what our body needs.

  6. I’ve always had the opinion, a good diet equals good nutrition. Sure, when I’m getting a cold I eat plenty of oranges. They seem to help. Your article stresses eating foods high in vitamin C. But you also recommend taking a supplement because the American diet of highly processed foods make it difficult to get the nutrition we need. Are there differences between vitamin C pills and how can we evaluate what we are taking? I got the impression you think it is better to design a supplement regime based on my specific needs rather than take a multi-vitamin. You have convinced me that C is an important supplement and I don’t get enough in my diet. I’m not enough of a nutritionist to know how to proceed.

    1. Hi Bill,

      check out the Vitamin C I suggested. Some other supplements I take are Omega 3, check my article about Omega 3 and Vitamin E. I prefer liquid or in a capsule for myself.  I also use supplements from Unicity good results with them and proven with a blood test. 

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