Vitamin C is often called one of the body’s most powerful antioxidants—and for good reason. It helps neutralize free radicals that can weaken the immune system, speed up aging, and increase the risk of chronic illnesses.
This essential nutrient plays a key role in supporting both arms of the immune system. It strengthens the innate immune response, which acts as the body’s first defense against unfamiliar bacteria and viruses, and it also helps activate the adaptive immune system—boosting antibody production to fight off threats the body has encountered before.
Low levels of vitamin C are linked with weakened immunity. In fact, research from Switzerland shows that getting enough vitamin C can reduce the duration and severity of respiratory illnesses like colds, sinus infections, and bronchitis. When combined with zinc, vitamin C may even help prevent or improve conditions like pneumonia, malaria, and diarrhea infections.
One of the largest studies on this topic reviewed 29 clinical trials with more than 11,000 participants. It found that just 200 mg of vitamin C per day could cut the risk of respiratory infections in half for people who exercised in cold weather. That same dose was also shown to reduce the length and severity of cold and flu symptoms—helping people recover faster.
But the benefits don’t stop there. Vitamin C has also been studied for its potential in cancer prevention and cardiovascular health. One study from Finland showed that individuals who consumed 700 mg of vitamin C daily had a 25% lower risk of heart disease, along with improved cholesterol and triglyceride levels.
Unlike most animals, humans can’t make their own vitamin C, so it has to come from food or supplements. And because it’s water-soluble, any excess is flushed out of the body—meaning it needs to be replenished daily. While doses over 400 mg may not be fully absorbed, splitting vitamin C into smaller doses throughout the day can be more effective and better tolerated by the digestive system.
A review published in Seminars in Preventive and Alternative Medicine evaluated over 100 studies and found a long list of benefits tied to adequate vitamin C intake. These include:
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Protecting heart health and lowering blood pressure
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Reducing LDL cholesterol and triglycerides
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Supporting eye health and preventing cataracts
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Improving skin elasticity by supporting collagen production
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Enhancing immune function, especially in people with diabetes
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Aiding iron absorption and preventing anemia
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Lowering histamine responses and easing allergies
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Supporting tendon and joint repair
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Helping with seasickness
Because the body doesn’t store vitamin C, deficiency is common—especially among those with limited fruit and vegetable intake. Some common signs of low vitamin C include:
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Easy bruising
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Bleeding gums
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Slow wound healing
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Dry, brittle hair
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Rough, scaly skin
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Frequent colds or infections
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High blood pressure or heart issues
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Digestive issues such as food sensitivities or leaky gut
To get more vitamin C naturally, colorful fruits and vegetables are key. Citrus fruits, kiwi, papaya, red peppers, strawberries, kale, guava, and broccoli are all excellent sources. Just keep in mind that heat destroys vitamin C, so raw or lightly cooked options are best.
For additional support, supplementation can help fill in the gaps—especially for anyone dealing with chronic stress, illness, or nutrient-depleting habits. While regular vitamin C is fine for many, absorption tends to plateau with higher doses. That’s where liposomal vitamin C can make a difference.
Liposomal vitamin C uses tiny fat-based spheres (liposomes) to carry the vitamin directly into the cells, bypassing some of the limitations of traditional vitamin C. This means more of the nutrient is absorbed and available to support immunity, collagen production, and antioxidant protection.
For those looking to support immune function, energy, and overall health, a combination of vitamin C-rich foods and a high-quality supplement—especially in liposomal form—can go a long way.
