Best Vitamin C Supplements

Many individuals seek out the finest vitamin C supplements as a defense against the common cold. Interestingly, while taking a vitamin C supplement may not entirely prevent a cold, it could potentially reduce its duration and severity if consumed proactively.

Beyond its role in bolstering immune function, vitamin C plays a crucial part in collagen formation, wound healing, iron absorption, and neurotransmitter production. Furthermore, it acts as an antioxidant, potentially helping in the prevention of certain diseases.

Michelle Saari, MSc, RD, a health and nutrition specialist at eHealth Project, emphasizes, “Research indicates that increased vitamin C intake is linked to a reduced risk of cardiovascular disease, lower LDL cholesterol levels, higher HDL cholesterol levels, decreased blood pressure, and lowered cancer risk.”

Individuals who smoke or have gastrointestinal absorption issues may particularly benefit from vitamin C supplementation due to their heightened risk of deficiency. However, it’s important to note that individuals with diabetes, kidney disease, or hemochromatosis should follow caution when considering vitamin C supplements.

In our quest to identify the best vitamin C supplements, we consulted with three registered dietitians. They provided insights into the advantages and drawbacks of vitamin C supplementation, criteria for selecting a quality supplement, recommended dosage, and the most absorbable form. Subsequently, we meticulously evaluated numerous supplements to compile a list of the top vitamin C supplements available.

Advantages of Vitamin C

Vitamin C is known for its contributions to immune health. Research suggests that it can decrease the duration and severity of upper respiratory tract infections and colds, although it’s important to note that vitamin C hasn’t been proven to prevent colds from occurring.

Apart from its immune-boosting properties, vitamin C plays a pivotal role in various aspects of health. It is essential for synthesizing collagen, a protein vital for the structure of skin, muscles, bones, and connective tissue. Deficiency in vitamin C, known as scurvy, can result in symptoms such as swollen and bleeding gums, as well as slow wound healing.

Additionally, vitamin C helps in the absorption of non-heme iron from plant-based foods, making it particularly beneficial for individuals with iron-deficiency anemia.

Moreover, as an antioxidant, vitamin C has been linked to the prevention or delay of cardiovascular disease and certain types of cancer. Some studies also suggest that it can help lower blood pressure.

Note About Supplements

It’s important to note that dietary supplements are subject to minimal regulation by the FDA and may not necessarily be suitable for everyone. Furthermore, they have the potential to interact with other supplements or medications you may be taking. We strongly advise consulting with a healthcare provider before adding any supplements into your routine.

1. Best Overall – Nature Made Vitamin C 500 mg

Our top choice for vitamin C supplementation is Nature Made’s 500 mg Vitamin C softgels. They undergo third-party testing, providing assurance of quality, and offer a moderate dosage of vitamin C. Moreover, they are readily available and budget-friendly. Ascorbic acid, the primary form of vitamin C found in these softgels, mirrors the type naturally occurring in foods like oranges and bell peppers, according to Destini Moody, RD, CSSD, registered dietitian and founder of The Athlete’s Dietitian.

Each softgel contains 500 milligrams (mg) of vitamin C, surpassing the recommended dietary allowance (RDA) for adults but remaining well below the Tolerable Upper Intake Level (UL) of 2,000 mg. While certain fruits also provide vitamin C levels exceeding the RDA, excessive intake beyond the UL may lead to gastrointestinal discomfort. Therefore, the moderate dosage of Nature Made’s softgels is favored. Additionally, if a higher dosage is necessary to address a deficiency, individuals can adjust the intake under the guidance of a healthcare professional. The softgel format may also facilitate easier swallowing.

Nature Made is a reputable brand known for its adherence to quality standards, with many of its products being USP certification verified. This certification by a third-party testing company ensures that the supplements are free from harmful contaminants or toxins and accurately reflect the dosage stated on the label.

Precautions !

It’s important to highlight that some individuals may experience gastrointestinal discomfort with ascorbic acid forms of vitamin C compared to other formulations. Additionally, it’s worth noting that this supplement contains gelatin and beeswax, making it unsuitable for those adhering to a vegan diet.

Product Spec :

• Container Size: 60 Servings
• Recommended Dose: 1 softgel
• Type: Softgel
• Serving per Gel: 500 mg of vitamin C
• Third-Party Tested: United States Pharmacopeia (USP)

2. Best in Budget – Swanson C-500

Swanson C-500 undergoes third-party testing, making it both affordable and readily accessible. Each capsule contains 500 mg of vitamin C, exceeding the recommended dietary allowance (RDA) but remaining well below the tolerable upper limit (UL) of 2,000 mg for adults.

Similar to Nature Made’s Vitamin C at 500 mg, and many other vitamin C supplements, Swanson C-500 utilizes ascorbic acid, a highly bioavailable form of vitamin C comparable to natural food sources. Furthermore, this supplement undergoes third-party testing, ensuring quality without compromising affordability.

Precautions !

Swanson C-500 contains gelatin, making it unsuitable for vegans. Additionally, the capsules are relatively large, which may pose swallowing difficulties for some individuals.

Product Spec :

• Container Size: 100 Servings
• Recommended Dose: 1 Capsule
• Type: Capsule
• Serving per Gel: 500 mg of vitamin C
• Third-Party Tested: Yes

3. Best Absorption – Dr. Mercola Liposomal Vitamin C 1000 mg

Dr. Mercola’s Liposomal Vitamin C offers a versatile dosage of 500 mg per capsule. While a serving comprises two capsules for a total of 1,000 mg, individuals with lower vitamin C requirements can simply take one capsule.

The liposomal formulation of this supplement may enhance vitamin C absorption compared to other forms. Liposomes encapsulate the nutrient, such as vitamin C, enabling it to bypass conventional absorption routes in the digestive tract. Consequently, this type of vitamin C supplement may exhibit improved absorption and digestibility. Notably, a 2021 randomized controlled trial, considered the gold standard in research, demonstrated liposomal vitamin C to be 1.77 times more bioavailable (better absorbed) than non-liposomal vitamin C.

Despite being relatively pricier than other vitamin C formulations, Dr. Mercola’s Liposomal Vitamin C remains one of the more cost-effective options available. This product undergoes rigorous third-party testing and holds NSF Certification.

Precautions !

Back in 2021, Dr. Mercola received a warning letter from the FDA due to claims on the website suggesting that the supplement could prevent, treat, diagnose, or cure COVID-19—a practice prohibited for supplement manufacturers. Consumers should be mindful that according to the National Institutes of Health’s COVID-19 Treatment Guidelines, there is insufficient evidence to recommend for or against using vitamin C as a treatment for COVID-19.

Product Spec :

• Container Size: 90 Servings
• Recommended Dose: 2 Capsule
• Type: Capsule
• Serving per Gel: 1000 mg of vitamin C
• Third-Party Tested: National Sanitation Foundation (NSF) certification

4. Best for Immune Support – Emergen-C Crystals

For enhanced immune support, Emergen-C’s Crystals is recommended—a third-party tested supplement containing vitamin C, zinc, manganese, vitamin B6, and vitamin B12. These micronutrients play vital roles in immune function, making this supplement potentially beneficial for bolstering protection during cold and flu season.

A relatively small study involving found that combining 1,000 mg of vitamin C with 10 mg of zinc reduced the severity of common cold symptoms over five days compared to a placebo. Interestingly, this matches the exact dosage of zinc and vitamin C found in two stick packs of Emergen-C Crystals, the recommended serving size for adults.

Additionally, the unique format of this supplement feels different, reminiscent of childhood favorites like Pop Rocks candy. The crystals are ingested directly into the mouth, producing a gentle popping sensation without the need for water. However, it’s important to store them securely to prevent confusion with candy, especially for children.

Precautions !

It’s important to note that if you’re already taking a multivitamin or other supplements containing these vitamins, it’s crucial to check the labels to avoid exceeding the tolerable upper limits (ULs) for any of the vitamins or minerals.

Furthermore, each two-stick serving of Emergen-C Crystals contains six grams of added sugars. While this may not be a significant concern for most individuals, it’s noteworthy for those monitoring their added sugar intake, particularly if consuming more than one serving per day.

Product Spec :

• Container Size: 28 Servings
• Recommended Dose: 2 stick packs
• Type: Crystals
• Serving per Gel: 1000 mg of vitamin C
• Third-Party Tested: ConsumerLab.com

5. Best Gummies – Nordic Naturals Vitamin C

Numerous vitamin C supplements typically offer 500 mg per serving, but Nordic Naturals’ Vitamin C Gummies for Sport provide a more moderate dose of 250 mg per serving. Designed for individuals who already consume sufficient vitamin C through their diet but seek an additional boost, these gummy supplements serve as a suitable choice. Furthermore, they hold NSF Certification for Sport, ensuring both label accuracy and freedom from harmful contaminants and banned substances.

Each serving consists of two gummies, equating to approximately 125 mg of vitamin C per gummy. This relatively modest dosage allows for easy adjustment according to individual needs.

These tangy chewable gummies cater to individuals who find swallowing pills challenging. Formulated with ascorbic acid, a well-established form of vitamin C boasting comparable bioavailability to food sources, these gummies offer a reliable option.

Unlike many other vitamin C supplements featured here, Nordic Naturals’ Vitamin C Gummies are vegan, dairy-free, and gluten-free, making them suitable for a diverse range of dietary preferences and requirements, including those of athletes.

Precaution !

It’s important to note that, like many gummy supplements, these contain added sugars—approximately four grams per serving. Individuals seeking a higher vitamin C dosage may need to consume multiple gummies accordingly.

Product Spec :

• Container Size: 60 Servings
• Recommended Dose: 2 gummies
• Type: Gummy
• Serving per Gel: 250 mg of vitamin C
• Third-Party Tested: National Sanitation Foundation (NSF)

6. Best with Collagen – Vital Proteins Original Collagen Peptides

Vital Proteins Collagen Peptides Powder offers a comprehensive blend of nutrients, providing 100% Daily Value (DV) of vitamin C alongside 20 grams of collagen peptides. The synergy between these two components is crucial, as vitamin C plays a vital role in collagen formation, essential for optimal skin health. Collagen, a naturally occurring protein in the body, reduces with age, making this supplementation beneficial.

It serves as a fundamental component of connective tissue, supporting tendons, bones, skin, ligaments, and muscles. Insufficient vitamin C intake can impair collagen synthesis, resulting in weakened connective tissue.

Research indicates that collagen supplements may remove wrinkles and enhance skin elasticity, a primary reason for their widespread use. Additionally, this collagen powder contains hyaluronic acid, which further supports skin elasticity and wrinkle reduction.

Beyond its nutrient profile, this supplement’s versatility is commendable. It can be seamlessly mixed into both hot and cold beverages, as it is flavorless. Furthermore, its NSF Certification offers assurance of third-party testing for purity and ingredient accuracy.

Precaution !

It’s important to note that while collagen serves as a protein source, it lacks all nine essential amino acids, making it an incomplete protein. Individuals seeking a protein powder to support workouts or meet protein requirements should opt for alternatives containing all essential amino acids, such as whey protein, soy protein, or a blend of plant proteins.

Additionally, since collagen is derived from animals, this product is not suitable for individuals adhering to a vegan diet.

Product Spec

• Container Size: 28 Servings
• Recommended Dose: 2 tablespoons
• Type: Powder
• Serving per Gel: 90 mg of vitamin C
• Third-Party Tested: National Sanitation Foundation (NSF)

7. Best Liquid – Mary Ruth’s Organic Vitamin C

Mary Ruth’s Vitamin C Drops are certified USDA Organic and undergo third-party testing to ensure quality and safety. Featuring a convenient dropper, these drops allow for customizable dosing based on individual needs. With one serving equivalent to 4 mL or 120 drops, users have the flexibility to adjust their dosage as desired. The drops can be consumed directly or added to liquids such as juice, offering versatility in its use. Each serving provides 90 mg of vitamin C.

While Mary Ruth’s Vitamin C Drops may be pricier compared to some alternatives, their liquid form is suitable for children aged 4 years and older, eliminating the need for separate supplements. However, it’s essential to consult a healthcare provider to determine children’s specific vitamin C requirements, as they generally require less than adults.

Ideal for individuals who struggle with pill consumption, these drops are free from added sugars, unlike gummies or chewable tablets.

Derived from organic acerola fruit extract, the vitamin C in this supplement is natural and bioavailable. Although natural sources may seem preferable, the vitamin C compound remains the same as synthetic versions.

Furthermore, being vegan-friendly, Mary Ruth’s Vitamin C Drops is ideal for vegan or vegetarian diets, helping in the absorption of plant-based iron sources. Additionally, they are free from gluten, wheat, corn, soy, nuts, and sugar.

Precautions !

It’s important to note that while the liquid form offers dosage versatility and ease of consumption, the supplement may be pricier. Individuals who are comfortable swallowing pills may opt for more economical alternatives. Additionally, the orange-vanilla flavor may not appeal to everyone’s taste preferences.

Product Spec

• Container Size: 30 ml
• Recommended Dose: 4 ml
• Type: Liquid
• Serving per Gel: 90 mg of vitamin C
• Third-Party Tested: Yes

Is Vitamin C Supplementation Necessary?

While many Americans obtain sufficient vitamin C from their diet, some may benefit from supplementation, particularly if their dietary intake is inadequate. Vitamin C-rich foods include citrus fruits, broccoli, kiwi, bell peppers, and others. However, for individuals with limited consumption of these foods, a vitamin C supplement may be a prudent choice to ensure adequate intake and prevent deficiency.

Some people are at higher risk of vitamin C deficiency and may benefit from supplementation:

1. Smokers: Research indicates that smokers require an additional 35 mg of vitamin C daily compared to non-smokers due to lower vitamin C levels associated with smoking. Hence, supplementation can help meet the heightened vitamin C needs of smokers.
2. Individuals with Poor Dietary Diversity: For those with inadequate intake of vitamin C-rich foods, such as fruits and vegetables, supplementation can bridge the gap and augment vitamin C levels.
3. Individuals with Chronic Diseases: Some medical conditions, such as certain cancers, end-stage renal disease requiring chronic hemodialysis, and severe intestinal malabsorption, may predispose individuals to vitamin C deficiency. However, individuals undergoing chemotherapy or radiation treatment should consult a healthcare professional before initiating vitamin C supplementation.

Low-dose vitamin C supplementation for cold prevention is generally safe for healthy adults. Excess vitamin C is typically excreted in urine, but exceeding the tolerable upper intake level (UL) may lead to gastrointestinal side effects like diarrhea, nausea, and abdominal cramps. However, individuals with kidney disease, hemochromatosis, diabetes, or those taking statin medication should exercise caution when considering vitamin C supplementation, as it may exacerbate certain health conditions or interact with medications.

What’s the Right Amount of Vitamin C for Me?

Determining your ideal vitamin C intake depends on factors like age, gender, smoking habits, and pregnancy or lactation status. For most individuals, a daily low- to moderate-dose vitamin C supplement poses no safety concerns, as any excess is typically eliminated through urine. Below are the recommended dietary allowances (RDAs) for vitamin C, considering both dietary sources and supplementation:

• 0–6 months: 40 mg
• 7–12 months: 50 mg
• 1–3 years: 15 mg
• 4–8 years: 25 mg
• 9–13 years: 45 mg
• 14–18 years: 75 mg for males; 65 mg for females; 80 mg if pregnant; 115 mg if lactating
• 19+ years: 90 mg for males; 75 mg for females; 85 mg if pregnant; 120 mg if lactating

Furthermore, tolerable upper intake levels (ULs) have been established to prevent excessive vitamin C intake. Regardless of whether vitamin C is obtained from food or supplements, it’s crucial not to exceed the following limits:

• 1–3 years: 400 mg
• 4–8 years: 650 mg
• 9–13 years: 1,200 mg
• 14–18 years: 1,800 mg
• 19+ years: 2,000 mg

Moreover, according to Moody, “When doses exceed 1,000 milligrams [for adults], science has shown that absorption decreases by almost half as the intestines become oversaturated with the nutrient.”

Vitamin C Daily Intake Best Timing.

The timing of vitamin C supplementation typically does not significantly affect its absorption. As vitamin C is water-soluble, absorption occurs rapidly, notes Saari. To maximize health benefits, she advises pairing vitamin C with a source of non-heme iron to enhance iron absorption.

Dividing vitamin C intake throughout the day can enhance absorption and utilization, suggests Moody. Instead of consuming a large dose at once, splitting the total intake into smaller doses may optimize absorption. For instance, if your total daily intake is 1,000 mg, consider taking 500 mg with breakfast and the remaining 500 mg with dinner.

To potentially reduce the duration and severity of a cold, regular vitamin C supplementation is recommended. Starting supplementation after the onset of a cold may not yield the same benefits in alleviating symptoms.

Source : Health.com