The Many Benefits of Vitamin C

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Free Pretty Green Kiwi Fruit on Aqua with Little Flowers Creative Commons

Vitamin C is hugely important - But just how important is it and to what extent should we be looking to eat Vitamin C rich foods or load up on supplemental Vitamin C? The first thing to remember is that our bodies cannot produce Vitamin C by themselves and therefore we need to get a good daily dose via diet at the very least.

A huge deficiency in Vitamin C can cause huge problems as we found out in the past when sailors and pirates in the 16th century would develop Scurvy due to their lack of nutrients in the diet. It was soon found out that by storing Oranges on the ships and allowing those on board to eat them on a regular basis would halt the symptoms: Old wounds opening up, depression and teeth falling out to name a few. So pretty horrible symptoms.

Fortunately scurvy is pretty much a thing of the past now as even very small amounts of Vitamin C will prevent the disease. Saying this we do not need to exhibit symptoms of scurvy to be Vitamin C deficient….

What is often forgotten about Vitamin C is that it holds several important functions in the Human Body:

  • Anti-Oxidant
  • Helps Production of Neurotransmitters and Hormones
  • Forms Collagen
  • Boosts Immunity
  • Prevents CardioVascular Disease

So firstly Vitamin C works in conjunction with in conjunction with Vitamin E to function as a potent anti-oxidant reducing free radicals in the body. What is especially cool about Vitamin C is that it works directly against Nitrates and Carcinogens (the nasty stuff we find in burnt/charred foods and processed meats like salami and other deli meats).

When it comes to hormones and neurotransmitters Vit C is often forgotten. A good regular dose of Vitamin C is needed for the conversion of Phenylalanine to Tyrosine which in turn makes up all of our Adrenal, Thyroid hormones and Neurotransmitters like Dopamine and Melanin. These are the hormones that collectively allow us to regulate our metabolism, deal with stress and relax. So pretty important stuff and this is why Vitamin C is so important for adrenal health.

Collagen is the stuff that makes our skin stretchy and allows it to appear youthful and radiant. It also protects our joints from overuse and impacts and helps wounds heal. Without Vitamin C we cannot make Collagen.

We have all heard about Vitamin C and immunity, and while it is an essential part of what it does it is by no means its main function. Vitamin C basically works on the immune system by helping to produce anti-virals and increasing the integrity of the mucous membranes which help us filter out bacteria and viruses from entering the body.

Vitamin C is a great Cardiovascular Protectant. This is done via several facets – firstly Vitamin C Decreases LDL’s (the bad cholesterol) by turning it into bile which also helps your digestion (See this screencast for more info on Cholesterol in general).

It also increases carnitine synthesis which is a fancy way of making your body prioritise using stored fat as fuel/energy. Plus going back to collagen formation it allows your hearts arteries and veins to maintain their elasticity which is obviously a big help in preventing CV diseases.

So 5 huge points, unfortunately Vitamin C is often branded as a one trick pony and simply known for its anti-oxidant properties. The big question is should we supplement and just how much vitamin C do we need?

Well luckily the answer is not too complicated. If you can manage to eat Vitamin C rich foods on a regular basis a supplement should not be necessary, especially not the conventional type we see in stores today (more on that to come).

Vitamin C rich foods are pretty easy to find and your best sources are:

  • Citrus Fruits (oranges, lemons, grapefruit etc…)
  • Kiwis
  • Tropical Fruits
  • Bell Peppers
  • Broccoli and Kale
  • Berries
  • Tomatoes

Basically anything plant based with a strong colour and tangy flavour is vervain to have a good hit of Vitamin C, For a more comprehensive list see here……..

Supplementing Vitamin C? I myself do supplement Vitamin C as I feel that in the world we live in (pollution, chemicals and nutrient loss in foods) and because of just how important Vitamin C is for so many functions in the body.

What is important though is to steer clear of conventional Vitamin C supplements or more specifically those made of Ascorbic Acid, these have been much popularised in recent years as they are cheap and easy to push by the Vitamin Industry. The problem with these is that they are extremely acidic and will therefore cause our bodies to leech minerals like calcium and magnesium to neutralise the excess acidity, this is especially not helpful when we take into account that most people nowadays are already acidic and deficient in key minerals. And the process puts stress on the body in general.

That is why it is important to pay slightly more for Vitamin C and opt for a form which is from a mineral chelate. This form is not only far better absorbed but it will not cause your body to leech minerals to compensate for the acidity. Another tip is to look out for a Vitamin C formula which is combined with things like Bioflavnoids, Bilberry extract and Rutin which mimic how vitamin C is found in nature…..Try a form of Vitamin C which is not acidic.

In terms of when to take supplemental Vitamin C? I would recommend using it when you maybe prone to infections (Travelling, Partying etc) or under times of prolonged stress. Also those who are recovering from any major trauma whether emotional or physical (surgery, recovering from illness) will really benefit with the extra Vitamin C. As will those who live in polluted cities and are eating on the go most of the time.

So in a nutshell – Vitamin C is hugely important for the human body and one does not need to be exhibiting any real clinical signs or symptoms to show they need extra in their diets. When we take into account that we need Vitamin C to do just about every kind of healing and bodily process as well as expelling free-radicals it seems like a no brainer to prioritise Vitamin rich foods in your diet.


If you enjoyed reading checkout my e-book ‘A Simple Guide to Eating Well‘.


  1. Chris says

    I am getting a load of questions through on the Vitamin C so I have decided to comment here with a little recommendation:

    For readers who live in the USA here are some links to some products I would recommend. This is a great option if you are looking for tablets and NOW are a very good brand in terms of quality and price. If you want powdered Vitamin C here is an alternative this stuff will be similar to Emergen-C just mix some up into water or a bit of juice.

    Hope this helps but again if there are any specific questions drop me an e-mail :-)

  2. musclemike says

    Awesome article, thx for posting. I’ve been buying cheap vitamin c supplements from target and i’ve always wondered what the differences in brands and types are.

    Will definitely be keeping an eye out for those with ascorbic acid and look for the mineral chelate instead, i’ve noticed a lot of juices, gummy chewables, etc claim they are a good source of vitamin C but turns out they just throw in ascorbic acid

  3. Cory Cook says

    Good informative article about vitamin c. Yea I knew ascorbic acid vitamin C wasn’t as good for you, but I didn’t really know why. Now I do :) I think Vitamin C and Vitamin E are both important to make sure you get enough of especially if you do a lot of exercise.

    Good post,

  4. Greg says

    Very nice list of the benefits of vitamin C, Chris. It’s easy to get caught up in the aptly named ‘one trick pony’ and forget all the other important roles it plays in health and wellness.

  5. Andrew Gubb says

    Interesting post, personally I’m not into supplements that much. I think the best supplement is to have a vitamin-packed diet in the first place. Some figures state that 90% of all nutrients have not been discovered yet — and the interactions these nutrients have with each other are subtle and hard to imitate.

    Science may have some things going some times, but when in doubt go for nature.

    Luckily there are so many ways for us to get closer to nature that all we have to do is choose one and implement it.

    I like to eat a raw food diet along the lines of what humanity would have eaten in the rainforest – primarily fruit and vegetables. I had about 2.5 litres of orange juice for breakfast this morning, how’s that for a vitamin C supplement?

    Love n light


  6. renato says

    For people who live in tropical areas, like Brazil, the Caribbean and maybe Florida, acerola berries are the way to go. Some berries eaten a day, or blended into a smoothie or a juice. A single tiny berry beats as many as 4 oranges in vitamin C content. It also has a good amount of vitamin A, iron, calcium, potassium and zinc. How’s that for a supplement?


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