Taking This Daily Supplement Can Give You Whole-Body Protection

You probably know vitamin C as an important nutrient for the body. I know when I think of vitamin C, I think of using it to ward off colds and illness and stay healthy. That's true and then some. "Vitamin C functions as a powerful antioxidant in the body, protecting molecules from damage by free radicals, and is a crucial part of numerous functions in the body, including the synthesis of collagen," explains Jennifer Martin-Biggers, PhD, MS, RDN, VP of scientific affairs and education at Hum Nutrition.

And Jeffrey Bland, PhD, a clinical biochemist, the president of Big Bold Health, and the founder of the Institute for Functional Medicine, adds that vitamin C is also known to protect against cellular injury and is important for immune health.

As for how much vitamin C you should be getting, Martin-Biggers says that research has shown that doses of vitamin C higher than 200mg at a time are not more efficacious as only so much can be used at a time. "The Recommended Dietary Allowance for vitamin C for adults is 90mg for men and 75mg per day for women," she explains. "A clinical study showed that 100mg of vitamin C per day resulted in a significant increase in antioxidant activity and other studies show that higher doses of 180mg or 200mg per day have additional antioxidant free radical protection."

In general, you can get enough vitamin C if you eat a diet high in fresh fruits and vegetables. Some good sources of vitamin C include citrus, bell peppers, strawberries, and cruciferous vegetables. "Unfortunately, the majority of the population does not consume the suggested servings of fruits and vegetables daily and therefore is often not getting optimal amounts of vitamin C for immune health," Bland says.

So if you're not getting enough of the vitamin, you might have to take a supplement. Before taking any new supplement, it's best to consult with your doctor, dietitian, or another healthcare professional who can give you personalized dosage guidelines and other recommendations. "I recommend regular intake of vitamin C for immunity and skin benefits," Martin-Biggers says. "Regular use of vitamin C supplements has been shown to slightly shorten the duration of the common cold, but will not reduce the risk of catching a cold in the first place. Vitamin C stimulates fibroblasts that generate collagen and also provides additional skin benefits due to its antioxidant functions which help protect from oxidative stress."

When shopping for a supplement, the main form of vitamin C that is used in dietary supplements is ascorbic acid (and it's also the form found in food), Martin-Biggers says. They can come in a variety of different forms, like capsules, chewable tablets, gummies, powders, liquids, and spray. What you choose depends on what your doctor recommends and also what type you prefer. For example, if you have trouble with pills, you can try a gummy or a liquid supplement.

Take a look at some of the best vitamin C supplements below.

1. Now Vitamin C-1000

2. Hum Nutrition Boost Sweet Boost

3. Thorne Research Vitamin C With Flavonoids

4. Solgar Vitamin C 1000 Mg

5. Emergenc-C 1000mg Vitamin C Powder

6. The Nue Co. Immunity

7. MaryRuth's Megadose Vitamin C Liposomal

8. Airborne 1000mg Vitamin C Chewable Tablets

9. Nature Made Vitamin C 500 mg

10. Garden of Life Vitamin Code Raw Vitamin C

11. Sports Research Vitamin C 1000mg

12. Nature's Way Vitamin C 1000 mg with Bioflavonoids

13. LivOn Laboratories Lypo-Spheric Vitamin C

14. Pure Encapsulations Essential-C & Flavonoids

15. Sundown Vitamin C Gummies

16. Garden of Life MyKind Organics Vitamin C Organic Spray

Next: 16 Essential Vitamins Every Woman Needs—and Might Not Be Getting Enough Of