Vitamin C Benefits - A Complete Overview

If you’re feeling a little under the weather, there’s no better combo than some hot chicken noodle soup, a cup of ginger tea, and our favorite cold remedy — vitamin C. 

But, despite its claim to fame, helping the body deal with illness isn’t all this vitamin is good for — it’s actually involved in dozens of different processes in the body, making it essential for overall health.

Ready to find out more? Keep reading this complete (but to-the-point) guide from Sunwink on vitamin C and its many benefits. 

What Is Vitamin C? 

Otherwise known as ascorbic acid, dietary vitamin C is one of many crucial micronutrients. 

While it’s commonly used to support the body during the common cold, this water-soluble vitamin can also be used to support the immune system overall as well as eye health, whole-body wellness, and skin health. 

The best news is that the body can tolerate large amounts of vitamin C. Compared to other nutrients, you can supplement with up to 2,000 milligrams of this vitamin per day and experience no noticeable side effects. 

Previously, experts recommended getting 75-90 milligrams of vitamin C daily. However, studies show a consistent relationship between high levels of vitamin C and general health, so it definitely can’t hurt to up the recommended amount. 

What Are the Benefits of Vitamin C?

We could talk all day about vitamin C’s many benefits. But let’s focus on those that are most important first. Here are some health benefits of vitamin C to consider: 

1. May Help Support the Immune System

Perhaps vitamin C’s most well-known benefit is its positive effect on the immune system and the lower risk of getting sick. It can protect the immune system through many different mechanisms, such as supporting proper wound healing and supporting overall healthy cells. 

On the other hand, a vitamin C deficiency can increase someone’s chances of getting sick, leading to more frequent infections — some of which may lead to illness. While loading up on vitamin C may not prevent any infections, studies show that it may support your body as you recover. 

2. May Protect Against Oxidative Stress 

Vitamin C is a potent antioxidant, meaning it can help support your cell health. 

Without delving too deep into the science, free radicals are molecules that are missing an electron in their outer shell. This makes them highly unstable. In order to stabilize, they scavenge the body for electrons, damaging healthy cells in the process.

Everyone has some free radicals in the body, which are a normal byproduct of metabolism. But when there are too many free radicals in the body, it can lead to a condition known as oxidative stress. 

Well, vitamin C may help here. As an antioxidant, it can help support the health of the cells throughout their body, even when free radicals are present. 

3. May Support Overall Eye Health 

Free radicals from excessive screen time, the sun’s UV rays, and pollution may damage eye health, leading to cataracts and macular degeneration. For those who are experiencing age-related vision problems, it’s super important to get some extra antioxidants, including as much vitamin C from food sources and dietary supplements as possible.

Proper vitamin C intake may support vision and eye health thanks to its antioxidant properties. Of course, there’s no guarantee that a high dose of vitamin C will reverse poor vision, so make sure to always consult with your doctor for medical advice before upping your intake of vitamin C, especially if you are dealing with eye or vision-related disorders.

4. May Help Support Proper Collagen Synthesis 

The body depends on vitamin C for the healthy synthesis of collagen, the protein that keeps our skin smooth and supple. Collagen is also important for the health of our connective tissues, like those in our organs, nails, and hair. 

On the other hand, being deficient in vitamin C can decrease collagen production, leading to a host of issues. For optimal collagen stores, make sure to get proper amounts of vitamin C in your diet.

5. May Help Support Proper Absorption of Iron

Iron is an essential nutrient that aids healthy circulation, supports growth and development, and helps the body to make new hormones. However, iron supplements can be difficult for the body to absorb, which is a problem for those dealing with anemia — a lack of iron in their blood cells. 

If you’re supplementing with iron — and not experiencing significant results — then getting enough vitamin C can help. One study found that vitamin C may support proper iron absorption in some individuals. 

6. May Play a Role in Healthy Brain Function

Brain fog is one of those annoying things that can show up when you least want it to, making it hard to think, focus, and remember. 

There aren’t really any treatments for brain fog. However, studies show eating foods with high vitamin C content may be of help here. According to one review, supplementing with high dosages of vitamin C could support levels of chemicals that regulate cognitive function. 

How Can You Get Vitamin C? 

You can certainly take a vitamin C supplement to experience its many benefits, but we recommend prioritizing superfoods for your daily dose of this nutrient. That’s because whole foods come with a bunch of other vitamins, minerals, and beneficial plant compounds that won’t only nourish your body, but make it easier to absorb higher concentrations of vitamin C. 

You can find vitamin C in various fruits and veggies. Here are vitamin-C-rich foods to consider:

  • Citrus fruits (lemons, oranges, grapefruits, tangerines)
  • Citrus juice (Orange juice and grapefruit juice)
  • Bell peppers
  • Berries
  • Kiwi
  • Cruciferous veggies (broccoli, cabbage, cauliflower, Brussels sprouts) 

And if you’re not a huge fan of cooking, we’ve got you!

Our Digestion Lemon Sparkling Superfood Tonic is made with freshly-squeezed lemons — a source of vitamin C. Combined with Dandelion, Lemon Balm, and Chicory, it’s an excellent way to get your vitamin C while taking care of your digestion. 

If you’re looking for the convenience of a Superfood Powder, we’ve got your back with our Berry Healthy Skin Superfood Powder. Crafted with a powerful blend of Açai, Goji Berry, and AMLA, this antioxidant-rich powder will keep you glowing fordays

All the Benefits of Vitamin C With Sunwink 

Vitamin C is one of the most popular supplements in the world — and for a good reason. Not only is it completely safe (even in huge amounts beyond the RDA), but it has a variety of benefits. 

Upping your vitamin C levels can bring up your immune function, protect you from free radicals, support healthy skin, and even enhance cognitive performance. 

If you’re sold on this powerhouse ingredient, try to get at least some of it in your daily routine. And with Sunwink’s options like Lemon-Rose Uplift Sparkling Superfood Tonic (in addition to our many other selections), it couldn’t be easier — or more delicious. 


On the effect of vitamin C intake on human health: How to (mis)interprete the clinical evidence | ScienceDirect

Vitamin C for preventing and treating the common cold | National Institutes of Health (NIH)

The Roles of Vitamin C in Skin Health | PMC

Interaction of vitamin C and iron | NCBI

Vitamin C Status and Cognitive Function: A Systematic Review | PMC

Nutrients for the aging eye | PMC

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