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Vitamin C has long been studied for its ability to help with everything from boosting the immune system to rejuvenating the skin. While vitamin C deficiency is relatively rare in the U.S., it’s a water-soluble vitamin, which means it has to be replenished daily through food.
If you’re looking to up your vitamin C intake, the number of available options can be overwhelming. That’s why the Forbes Health editorial team consulted a panel of four accredited experts, who gave their top picks and why they recommend them. Star ratings were determined solely by the editorial team, based on features such as average user rating, cost and third-party certification.
Note: All details and prices are accurate as of publication and are subject to change.
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Top 10 Vitamin C Supplements of 2023, Reviewed by Experts
Amazon Elements Vitamin C
All ratings are determined solely by our editorial team.
- Price per serving: $0.05
- Vitamin C per serving: 1,000 milligrams
Garden of Life Vitamin Code Raw Vitamin C
All ratings are determined solely by our editorial team.
- Price per serving: $0.60
- Vitamin C per serving: 500 milligrams
Bulk Supplements Vitamin C
All ratings are determined solely by our editorial team.
- Price per serving: $0.02
- Vitamin C per serving: 750 milligrams
NOW Vitamin C-500
All ratings are determined solely by our editorial team.
- Price per serving: $0.10
- Vitamin C per serving: 500 milligrams
Solgar Vitamin C
All ratings are determined solely by our editorial team.
- Price per serving: $0.10
- Vitamin C per serving: 500 milligrams
Thorne Vitamin C With Flavonoids
All ratings are determined solely by our editorial team.
- Price per serving: $0.20
- Vitamin C per serving: 500 milligrams
Persona Vitamin C With Flavonoids
All ratings are determined solely by our editorial team.
- Price per serving: $0.20
- Vitamin C per serving: 500 milligrams
Quicksilver Scientific Liposomal Vitamin C
All ratings are determined solely by our editorial team.
- Price per serving: $1.57
- Vitamin C per serving: 1,000 milligrams
Liv On Labs Liposomal Vitamin C
All ratings are determined solely by our editorial team.
- Price per serving: $1.43
- Vitamin C per serving: 1,000 milligrams
Nature’s Bounty Vitamin C
All ratings are determined solely by our editorial team.
- Price per serving: $0.08
- Vitamin C per serving: 500 milligrams
Dietary supplements are not regulated by the Food and Drug Administration (FDA), and ingredients and their amounts may vary. Be sure to talk to your doctor before taking any supplement.
Meet Our Panel Of Experts
Our Best Vitamin C Supplements Of 2023 ranking is determined by a Forbes Health panel of experts. They provide their product recommendations, along with reasons they stand out.
Methodology: How We Picked the Best Vitamin C Supplements of 2023
For the Best Vitamin C Supplements of 2023, the Forbes Health editorial team consulted a panel of accredited nutrition experts on their top picks and why they recommend them. Star ratings were assigned solely by the editorial team, based on factors like cost, user rating and third-party certification.
In February 2023, the Federal Trade Commission took action against The Bountiful Company for alleged review manipulation on Amazon.com. While all products on this list are recommendations from our Forbes Health Advisory Board, customer reviews are utilized to calculate star ratings. In light of the FTC action, we have recalculated star ratings for all Nature’s Bounty products, excluding their customer review scores.
Read more about our vitamins and supplements review methodology.
What Is Vitamin C?
Vitamin C, a water-soluble vitamin, is delivered to the body’s tissues and plays a role in controlling infections, healing wounds, neutralizing free radicals, producing collagen and more. However, the human body cannot easily store this vitamin, so you must obtain it through foods, such as citrus fruits, tomatoes and cruciferous vegetables, or by taking supplements. While vitamin C is naturally present in some foods, it can be added to others, like fortified breakfast cereals.
What Does Vitamin C Do?
Vitamin C (or ascorbic acid) does more than just boost the immune system. “Vitamin C is necessary in order to form blood vessels, cartilage, muscle and collagen,” says Allison Childress, Ph.D., a registered dietitian, nutritionist and assistant professor and director of an online master’s program on nutritional science at Texas Tech University. “It’s an important antioxidant that protects our cells from free radicals, which are produced when we are exposed to smoke, radiation and other environmental stressors. Free radicals may contribute to heart disease and cancer.”
The nutrient plays an important role in our immune system—yet Childress notes that while vitamin C does support cell functions in the immune system, it should never be considered a miracle cure-all. “Taking vitamin C will not prevent people from getting a cold, and will only slightly shorten the amount of time that one is ill,” she says.
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What Are the Benefits of Vitamin C Supplements?
There are many benefits of vitamin C including:
- It’s a powerful antioxidant. Vitamin C plays a key role in protecting the body against free radicals that can cause disease. “Without the antioxidant properties of vitamin C, we are at greater risk for diseases like cancer, cardiovascular disease and lung disease,” says Pouya Shafipour, M.D., a board-certified physician with Paloma Health.
- It assists with organ growth, development and maintenance. Vitamin C supports our bones, cartilage, skin and blood vessels, notes Dr. Shafipour.
- Vitamin C supports collagen production. “Collagen is an essential component of connective tissue and therefore plays a significant role in wound healing,” says Childress. Additionally, research shows that because vitamin C supports collagen production, it can make skin healthier as wellGref R, et al. . Scientific Reports. 2020;10:16883. .
- It boosts immune function. Vitamin C can help make the immune system more effective at fighting off illnesses and infections. “It prevents immune system deficiencies by supporting cell functions in the innate and adaptive immune system and protecting protein, lipid, carbohydrate molecules and nucleic acids from damage,” says Childress.
- It helps absorb iron. We need iron to be healthy, and vitamin C may help our bodies absorb it. “Iron helps transport oxygen through our circulatory system, and also helps with hormone production and muscle strength,” says Dr. Shafipour.
Different Types of Vitamin C Supplements
The easiest way to get the proper amount of vitamin C is to eat it with your meals. “It’s well-known to be in citrus fruits and berries, but you can also get it in veggies like potatoes, tomatoes and spinach,” says Dr. Shafipour. “To get all of the antioxidant properties as well as the benefits of the vitamin itself, it’s best to eat foods with vitamin C in them.”
Sometimes, though, vitamin C supplementation may be necessary, especially if you’re not feeling your best. “Our food intake often declines when we’re sick, so a supplement can help us meet daily needs—and then some,” says Dr. Shafipour.
Vitamin C supplements come in a few different forms, and according to Dr. Shafipour, one is not necessarily better than another.
- Capsules and tablets: Vitamin C capsules and tablets are a popular option. “They are relatively effective at delivering the nutrient to your digestive tract for absorption,” says Dr. Shafipour. “It’s helpful to know that many vitamin C tablets come in high doses, which means your body excretes whatever excess you take through the urine.” However, Dr. Shafipour notes that they may be harder to digest for people who have gastrointestinal disorders.
- Gummies: Gummies are a popular option because they can taste similar to candy; however, they are often high in added sugars.
- Lozenges: Vitamin C lozenges are meant to be sucked on rather than chewed or simply swallowed, and they can be a good way to get some of the vitamin without taking a pill. But while they can feel soothing on a sore throat, they don’t contain a lot of vitamin C. “While the dose of vitamin C may not be sufficient to reach your daily needs, especially when you’re sick, it can be a helpful way to boost your levels of this vitamin while simultaneously soothing your throat,” says Dr. Shafipour.
- Powder: Power forms of vitamin C generally dissolve into any type of liquid so that consumers can drink or eat the vitamin instead of swallowing a pill. While this makes powders convenient, there are some downsides. “You may not be getting the entire dose when you drink it, and it also often comes with other additives that you may not need,” says Dr. Shafipour.
- Syrups or liquids: Vitamin C syrups can be taken on their own or with food and are an effective way to get vitamin C. “However, some syrups are loaded with artificial sweeteners and sugar,” says Dr. Shafipour. Be sure to read the ingredients and look at the sugar content.
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How Much Vitamin C Should You Take Daily?
The Recommended Daily Allowance (RDA) of vitamin C is 90 milligrams for adult men and 75 milligrams for adult women. For pregnant women above the age of 19, the RDA is 85 milligrams and for lactating women, it’s 125 milligrams. Notably, people who smoke need an extra 35 milligrams of vitamin C a day, according to the National Institutes of Health (NIH).
Most people get the RDA of vitamin C through their diet, however, vitamin C deficiency is not completely unheard of. “Vitamin C deficiency may also show up in people who smoke, have gastrointestinal disorders that prevent vitamin C absorption, certain types of cancer and have a poor diet,” says Dr. Shafipour. If this sounds like you, talk to your doctor about proper vitamin C supplementation.
Not having enough vitamin C in your diet can lead to conditions such as scurvy, anemia, bleeding gums, bruising and poor wound healing.
When and How Often to Take Vitamin C Supplements
Since it cannot be stored in the body, it’s important to incorporate vitamin C into your diet each day. If you opt for a vitamin C supplement, be sure to read the dosage instructions, which often recommend taking the supplement with a glass of water or food.
What Is Vitamin C Deficiency?
While many people get enough vitamin C through their diet, others might need a supplement to boost their intake. Some risk factors for vitamin C deficiency include smoking or long-term exposure to secondhand smoke, drug and alcohol abuse, having an eating disorder or having a diet low in fruits and vegetables.
One example of a rare, severe form of vitamin C deficiency is scurvy. Symptoms of scurvy or evidence of a vitamin C deficiency can include fatigue, bleeding of the gums and tooth loss, severe joint or leg pain and blue or red spots on the skin.
How Safe Are Vitamin C Supplements?
For the most part, vitamin C supplements are safe. “Although fruits and vegetables are the best source for proper vitamin C intake, supplements are considered safe in recommended amounts for people who do not get enough from food or have increased vitamin C needs,” says Childress.
Before taking a supplement, try boosting your vitamin C intake through food instead, notes Dr. Shafipour. Add foods like berries, citrus, spinach or broccoli to your daily diet. “If a supplement is preferable to you, check with your doctor on what they may recommend for you and to verify it will not interfere with any current medications you are taking,” he says.
This is especially important for anyone taking medication, as Childress notes that vitamin C supplementation may increase the absorption of aluminum, which she says “can be harmful for people taking medications that contain aluminum and can lead to kidney damage.”
Potential Side Effects of Vitamin C Supplements
It’s important to remember that taking too much vitamin C can have negative health consequences. “Taking too much vitamin C (over 2,000 milligrams each day for adults over the age of 19) can cause side effects like nausea, vomiting and diarrhea, heartburn, stomach cramps and bloating, fatigue or insomnia, headaches and skin flushing,” says Childress.
Frequently Asked Questions (FAQs)
Is vitamin C bad for your kidneys?
For people with kidney disease, consuming high doses of vitamin C may create a surplus of oxalate. This can lead to the development of pain or other issues, as oxalate can remain in the bones or soft tissue, as well as kidney stones.
What is the best type of vitamin C?
While synthetic and food-derived vitamin C are chemically the same, ingesting the vitamin through food where it’s naturally present is preferred. Consuming vitamin C as part of a whole food provides additional health benefits, such as phytochemicals and macro- and micronutrients.
What is the best natural source of vitamin C?
Fruits and vegetables are the best natural sources of vitamin C. More specifically, citrus fruits like oranges, kiwi, lemon and grapefruit, cruciferous vegetables such as broccoli, brussels sprouts, cabbage and cauliflower, bell peppers, strawberries, tomatoes and white potatoes.
Which fruit has the most vitamin C?
According to the U.S. Department of Agriculture (USDA), fruits with the highest total ascorbic acid or vitamin C include orange juice, grapefruit juice, tomato juice and kiwi.
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Sources
Footnotes
- Gref R, et al. Scientific Reports. 2020;10:16883.
References
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- DePhillipo N, et al. Efficacy of vitamin c supplementation on collagen synthesis and oxidative stress after musculoskeletal injuries: a systematic review. Orthop J Sports Med. 2018;6(10):2325967118804544.
- Chambial S, et al. Vitamin c in disease prevention and cure: an overview. Indian J Clin Biochem. 2013;28(4):314-328.
- Hurrell R, Egli I. Iron bioavailability and dietary reference values. Am J Clin Nutr. 2010;91(5):1461S-1467S.
- Vitamin C. National Institutes of Health Office of Dietary Supplements. Accessed 11/16/2021.
- Maxfield L, Crane J. Vitamin c deficiency. StatPearls.
- Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. Institute of Medicine. Accessed 11/16/2021.
- Jacob R, Sotoudeh G. Vitamin c function and status in chronic disease. Nutr Clin Care. 2002;5(2):66-74.
- Vitamin C. Harvard T.H. Chan School of Public Health. Accessed 10/6/2022.
- Vitamin C (Ascorbic Acid). School of Medicine at Mount Sinai. Accessed 10/6/2022.
- Vitamin C. United Kingdom National Health Service (NHS). Accessed 10/6/2022.
- What’s the Best Time to Take Vitamins?. The Baton Rouge Clinic. Accessed 10/6/2022.
- Otocka-Kmiecik A, Król A. The Role of Vitamin C in Two Distinct Physiological States: Physical Activity and Sleep. Nutrients. 2020;12(12):3908.
- Grebe M, Eisele HJ, Weissmann N, et al. Antioxidant vitamin C improves endothelial function in obstructive sleep apnea. Am J Respir Crit Care Med. 2006;173(8):897-901.
- Nowak D. Vitamin C in Human Health and Disease. Nutrients. 2021;13(5):1595.
- Scurvy. United Kingdom National Health Service (NHS). Accessed 10/6/2022.
- Maxfield L, Crane JS. Vitamin C Deficiency. In: StatPearls. Treasure Island (FL): StatPearls Publishing; July 4, 2022.
- Vitamins and Minerals in Chronic Kidney Disease. National Kidney Foundation. Accessed 10/6/2022.
- Ermer T, Eckardt KU, Aronson PS, Knauf F. Oxalate, inflammasome, and progression of kidney disease. Curr Opin Nephrol Hypertens. 2016;25(4):363-371.
- Thomas LDK, Elinder C, Tiselius H, Wolk A, Åkesson A. Ascorbic Acid Supplements and Kidney Stone Incidence Among Men: A Prospective Study. JAMA Intern Med. 2013;173(5):386–388.
- Carr AC, Vissers MC. Synthetic or food-derived vitamin C--are they equally bioavailable?. Nutrients. 2013;5(11):4284-4304.
- Vitamin C. MedlinePlus. Accessed 10/6/2022.
- Abridged List Ordered by Nutrient Content in Household Measure. United States Department of Agriculture. 10/6/2022.
- United States Department of Agriculture. Accessed 10/6/2022.
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Jessica Booth is a New York-based freelance writer who regularly writes about health, wellness, parenting, food, travel, beauty and more for a variety of publications. She currently writes for Forbes Health, Insider, The Daily Beast, Brides, Redbook, Woman's Day, Women's Health, Scary Mommy, Romper and Life Savvy. Her byline has also appeared on Refinery 29, Cosmopolitan, Delish, Greatist, The Inventory, and Bustle. She previously worked as the editor-in-chief of Gurl.com, part of Defy Media.
Sarah is an experienced writer and editor enthusiastic about helping readers live their healthiest and happiest lives. Before joining Forbes Health, Sarah worked as a writer for various digital publications including LendingTree, theSkimm, CNBC and Bankrate. When she isn’t writing or editing, you can find Sarah with her nose in a book or enjoying the outdoors with her French bulldog, Honey.