:max_bytes(150000):strip_icc()/nature-made-vitamin-c-500-mg-d16021baf05b47dc94433c65ab590da7.jpg?w=1500&resize=1500,1000&ssl=1 "The 8 Best Vitamin C Supplements of 2024")
Many individuals seek for the very best vitamin C dietary supplements to fend off a chilly. Curiously, taking a vitamin C complement doesn’t essentially stop a chilly, however it could barely scale back the size and severity of a chilly should you take it proactively. Apart from immune perform, vitamin C can be wanted for collagen formation, wound therapeutic, iron absorption, and making neurotransmitters. It’s additionally an antioxidant that will assist stop sure illnesses.
The truth is, Michelle Saari MSc, RD, well being and vitamin specialist at eHealth Mission, says, “Analysis has discovered that larger consumption of vitamin C is related to decrease threat of heart problems, decrease LDL levels of cholesterol, larger HDL levels of cholesterol, decrease blood strain, and lowered threat of most cancers.” In the event you smoke or have a digestional absorption problem, you may additionally profit from a vitamin C complement since you’re at a better threat of deficiency. Be aware these with diabetes, kidney illness, or hemochromatosis ought to use warning with vitamin C dietary supplements.
To seek out the very best vitamin C dietary supplements, we spoke with three registered dietitians. They shared the professionals and cons of taking vitamin C, what to search for in a vitamin C complement, what dosage to take, and which kind is finest for absorption. Then, we researched dozens of dietary supplements to seek out the very best vitamin C dietary supplements on the market.
A Be aware About Dietary supplements
Dietary dietary supplements are minimally regulated by the FDA and will or is probably not appropriate for you. In addition they could work together with different dietary supplements or drugs you’re taking. Our group of registered dietitians opinions dietary supplements in response to our rigorous dietary complement methodology. We additionally had a registered dietitian assessment this web page for its scientific accuracy. Please at all times converse with a healthcare supplier to debate any dietary supplements you propose on taking.
Our Prime Picks
Advantages of Vitamin C
Vitamin C is most generally recognized for its immune well being advantages. Moody confirms that vitamin C can scale back the size and severity of an higher respiratory tract an infection and chilly. (Opposite to well-liked perception, analysis hasn’t demonstrated that vitamin C prevents colds from creating, says Moody).
But, vitamin C does extra on your well being than assist your immune system. Vitamin C can be necessary for synthesizing collagen—a protein that offers construction to your pores and skin, muscle mass, bones, and connective tissue. Scurvy—a vitamin C deficiency—results in swollen and bleeding gums and slow-healing wounds. It’s additionally necessary for wound therapeutic.
Plus, vitamin C helps your physique soak up non-heme iron from plant meals higher, so it’s particularly helpful to take with iron if in case you have iron-deficiency anemia, says Saari.
Lastly, vitamin C is an antioxidant, so some research present that it prevents or delays the event of heart problems and a few types of most cancers, and helps scale back blood strain, says Davis.
:max_bytes(150000):strip_icc()/nature-made-vitamin-c-500-mg-d16021baf05b47dc94433c65ab590da7.jpg "The 8 Best Vitamin C Supplements of 2024")
Amazon
Why We Like It
Nature Made’s 500 mg Vitamin C softgels are our high choose as a result of they’re third-party examined and comprise a comparatively average dose of vitamin C. Plus, they’re accessible and inexpensive. They’re made with ascorbic acid, the most typical type of vitamin C in dietary supplements, and it is the identical kind you get from meals like oranges and bell peppers, says Destini Moody RD, CSSD, registered dietitian, founding father of The Athlete’s Dietitian.
We like that these present 500 milligrams (mg) per softgel. It’s a better dose than the beneficial dietary allowance (RDA) for vitamin C for adults, however it’s nonetheless nicely underneath the Tolerable Higher Consumption Degree (UL) of two,000 mg. Many fruits, for instance, additionally comprise vitamin C quantities far above the RDA. Extra vitamin C will get excreted in your urine, however it could trigger disagreeable gastrointestinal signs at or above the UL. So, we like the truth that this dose is comparatively average. You may at all times take a number of softgels if a healthcare skilled recommends a better dose to right a deficiency. And the truth that it’s a softgel would possibly make it simpler to swallow.
Nature Made is a trusted complement model since most of its merchandise are USP-verified. USP is a third-party testing firm that ensures that dietary supplements don’t comprise dangerous ranges of contaminants or poisonous substances. In addition they make sure that the dosage listed on the label is correct.
It’s Price Noting
Some individuals discover that ascorbic acid types of vitamin C are harder on the abdomen than different types of vitamin C. Additionally, this complement is made with gelatin and beeswax, so individuals following a vegan weight loss program could wish to go for a distinct, vegan-friendly possibility.
Product Particulars:
- Servings per Container: 60
- Serving Measurement: 1 softgel
- Type: Softgel
- Vitamin C per Serving: 500 mg
- Third-Get together Examined: Sure, USP
:max_bytes(150000):strip_icc()/SwansonC-500-627f94cdf2954ed88ef78b00ac606b6a.jpg)
Why We Like It
Swanson C-500 is third-party examined, inexpensive, and extensively accessible. You get 500 mg of vitamin C in every capsule—greater than the RDA however method under the tolerable higher restrict (UL) of 2000 mg for adults.
Similar to our greatest total choose—Nature Made’s Vitamin C, 500 mg—and most different vitamin C dietary supplements, this one makes use of ascorbic acid. It’s a type of vitamin C that’s simply as bioavailable as meals sources of vitamin C. This complement can be third-party examined, so that you aren’t sacrificing high quality for value.
It’s Price Noting
It accommodates gelatin, so it’s not appropriate for vegans. This capsule is on the bigger dimension, so it could be troublesome to swallow for some individuals.
Product Particulars:
- Servings per Container: 100
- Serving Measurement: 1 capsule
- Type: Capsule
- Vitamin C per Serving: 500 mg
- Third-Get together Examined: Sure
:max_bytes(150000):strip_icc()/Dr.-Mercola-Liposomal-Vitamin-C-20df4cda02cb4851b03c628066732349.jpg)
iherb
Why We Like It
Dr. Mercola’s Liposomal Vitamin C accommodates a versatile dose of 500 mg per capsule. One serving is 2 capsules or 1000 mg, however you possibly can simply take one capsule if in case you have decrease vitamin C wants.
The liposomal kind could enhance vitamin C absorption in comparison with different kinds. Liposomes encompass the nutrient in a complement, like vitamin C, and may bypass regular methods of absorption within the digestive tract. Due to this fact, this type of vitamin C complement could have enhanced absorption and digestibility. For instance, a 2021 randomized management trial—the golden commonplace for analysis—discovered liposomal vitamin C to be 1.77 instances extra bioavailable (higher absorbed) than non-liposomal vitamin C.
Though it tends to be costlier than different types of vitamin C, this one is without doubt one of the extra inexpensive choices in the marketplace. This product has robust third-party testing and is NSF Licensed.
It’s Price Noting
In 2021, Dr. Mercola obtained a warning letter from the FDA as a result of there was a declare that this complement may stop, deal with, diagnose, or treatment COVID-19 on the web site, which complement producers aren’t allowed to do. Remember that the Nationwide Institutes of Well being’s COVID-19 Remedy Tips state that there’s not sufficient proof to suggest for or in opposition to utilizing vitamin C as a therapy for COVID-19.
Product Particulars:
- Servings per Container: 90
- Serving Measurement: 2 capsules
- Type: Capsule
- Vitamin C per Serving: 1,000 mg
- Third-Get together Examined: Sure, NSF
:max_bytes(150000):strip_icc()/Emergen-C-Crystals-On-The-Go-Immune-Support-1667fb67ddcb4aa4834747921777e0ca.jpg)
Amazon
Why We Like It
For further immune assist, we suggest Emergen-C’s Crystals—a third-party examined complement that contains vitamin C, zinc, manganese, vitamin B6, and vitamin B12. All of those micronutrients play an necessary function in immune perform, so this complement could assist add further safety throughout chilly and flu season.
A comparatively small examine of 94 individuals discovered that taking 1000 mg of vitamin C and 10 mg of zinc collectively lowered the severity of signs of the frequent chilly in comparison with a placebo with 5 days of therapy. That’s the precise dose of zinc and vitamin C offered in 2 stick packs of Emergen-C Crystals, which is the beneficial serving dimension for adults.
We additionally love the distinctive type of this complement. In the event you cherished Pop Rocks sweet as a child, that is the complement equal. You pour these crystals into your mouth, they usually gently pop; no water is required! Simply watch out to lock them away so your youngsters don’t combine them up with sweet and eat them for enjoyable.
It’s Price Noting
In the event you’re taking a multivitamin or different dietary supplements with these nutritional vitamins, remember to test the labels to make sure that you don’t exceed the ULs for any of the nutritional vitamins or minerals within the complement.
It’s additionally value noting that every two-stick serving has six grams of added sugars. For most individuals, this isn’t a big concern, however it could be necessary to notice for these conserving monitor of added sugar, particularly should you take multiple serving a day.
Product Particulars:
- Servings per Container: 28
- Serving Measurement: 2 stick packs for youngsters and adults age 14+
- Type: Crystals
- Vitamin C per Serving: 1,000 mg
- Third-Get together Examined: Sure, ConsumerLab.com
:max_bytes(150000):strip_icc()/nordic-naturals-vitamin-c-gummies-4f73a9e248054609acd157ae3aa1b3ff.jpg)
Amazon
Why We Like It
Many vitamin C dietary supplements begin at 500 mg, however Nordic Naturals’ Vitamin C Gummies for Sport have a extra modest dose of 250 mg per serving. For the typical one who eats sufficient vitamin C from meals however desires just a little increase, these gummy dietary supplements are a very good possibility. They’re additionally NSF Licensed for Sport, so you recognize the label is correct and that they’re free from dangerous contaminants and banned substances.
Every serving is 2 gummies, so every gummy has about 125 mg of vitamin C. This can be a comparatively small dose of vitamin C per gummy, which lets you simply improve or scale back the dose based mostly in your wants.
We like that these are tangy chewable gummies that work for many who battle to swallow tablets. They use ascorbic acid, a tried and true type of vitamin C with comparable bioavailability to meals sources.
In contrast to different vitamin C dietary supplements on this listing, Nordic Naturals’ Vitamin C Gummies are vegan, dairy-free, and gluten-free. So, not solely are they an important alternative for athletes however they work for varied dietary wants as nicely.
It’s Price Noting
As is the case for a lot of gummy dietary supplements, these comprise added sugars—4 grams per serving. In the event you’re in search of a better dose of vitamin C, you’ll should take a number of gummies.
Product Particulars:
- Servings per Container: 60
- Serving Measurement: 2 gummies
- Type: Gummy
- Vitamin C per Serving: 250 mg
- Third-Get together Examined: Sure, NSF
:max_bytes(150000):strip_icc()/vital-proteins-collagen-peptides-1bafbbee92e448c788cb6429c364cce8.jpg)
Amazon
Why We Like It
Important Proteins Collagen Peptides Powder has 100% Each day Worth (DV) of vitamin C and 20 grams of collagen peptides. However why pair the 2 collectively? Vitamin C is important for collagen formation, so it’s necessary you might have sufficient of each to optimize pores and skin well being. Collagen is a protein that our our bodies produce naturally, however we produce much less as we age, so a collagen complement could also be helpful. It’s a vital a part of connective tissue, corresponding to tendons, bones, pores and skin, ligaments, and muscle mass. Not getting sufficient vitamin C could cause impaired collagen synthesis, resulting in weakened connective tissue.
Some research have discovered that collagen dietary supplements scale back wrinkles and promote pores and skin elasticity, which is the principle motive many individuals select to take them. This collagen powder additionally accommodates hyaluronic acid, which can additionally assist pores and skin elasticity and scale back wrinkles.
Apart from its nutrient composition, we recognize that this complement will be blended with scorching or chilly liquids. It’s flavorless, so you possibly can add it to smoothies, espresso, or every other drink with out altering the flavour. It’s additionally NSF Licensed, supplying you with peace of thoughts that it’s third-party examined for purity and ingredient accuracy.
It’s Price Noting
Collagen is a protein supply, however it isn’t an entire protein with all 9 important amino acids. In the event you’re in search of a protein powder to assist exercises or assist you to meet your protein wants, we suggest discovering one with all 9 important amino acids like whey protein, soy protein, or a mixture of plant proteins.
It’s additionally value noting that collagen comes from animals, so this product is not appropriate for individuals following a vegan weight loss program.
Product Particulars:
- Servings per Container: 28
- Serving Measurement: 3 tablespoons
- Type: Powder
- Vitamin C per Serving: 90 mg
- Third-Get together Examined: Sure, NSF
:max_bytes(150000):strip_icc()/American-Health-Ester-C-500-mg-a2f3665a78c84546ae877e1e88dfaa54.jpg)
iHerb
Why We Like It
American Well being Ester-C 500mg is a customizable calcium ascorbate complement. This kind can be simpler on the abdomen than ascorbic acid dietary supplements because it’s not acidic, particularly at a excessive dose. Every two-capsule serving accommodates 1,000 mg of vitamin C. Because it’s within the type of calcium ascorbate, it additionally accommodates 110 mg (or 8% DV) of calcium per serving.
These with a vitamin C deficiency would require a high-dose vitamin C complement to revive vitamin C ranges. Even should you don’t want a excessive dose of vitamin C, you possibly can customise the dose simply. Every capsule accommodates 500 mg of vitamin C, so you possibly can improve or lower your consumption in response to your wants.
Apart from calcium ascorbate, this complement contains citrus bioflavonoids—vitamins present in citrus fruits with purported well being advantages. Some could declare bioflavonoids improve vitamin C absorption, however latest analysis hasn’t confirmed this concept.
We additionally like that these dietary supplements are freed from gluten, dairy, and soy to accommodate varied allergy symptoms.
It’s Price Noting
This complement contains gelatin to kind the capsule, so it’s not appropriate for these following a vegan weight loss program.
Product Particulars:
- Servings per Container: 120
- Serving Measurement: 2 capsules
- Type: Capsule
- Vitamin C per Serving: 1,000 mg
- Third-Get together Examined: Sure, ConsumerLab.com
:max_bytes(150000):strip_icc()/Mary-Ruths-Organic-Vitamin-C-Liquid-Drops-d2e4800da2344feaa4d2125a5a2922d0.jpg)
Amazon
Why We Like It
Mary Ruth’s Vitamin C Drops are USDA Natural, third-party examined, and the dropper means that you can customise your dose based mostly in your wants. One serving is 4 mL or 120 drops, supplying you with a lot flexibility to house out your dose or alter it. You may take it straight by mouth or add it to a different liquid like juice. One serving gives 90 mg of vitamin C.
It’s costlier than another choices on our listing, however the liquid kind is kid-friendly, so you possibly can share it along with your youngsters age 4 years and up as an alternative of getting to buy separate dietary supplements for them if you wish to give them a vitamin C increase. Simply remember to converse with a trusted healthcare supplier about your youngsters’ vitamin C wants since youngsters want much less vitamin C than adults.
This complement additionally works nicely for many who can’t swallow tablets. In contrast to gummies or chewable tablets, it’s free from added sugars.
The vitamin C on this complement comes from natural acerola fruit extract, a pure type of vitamin C. When you might imagine that pure means higher, vitamin C in pure sources is similar compound as artificial ones.
This complement can be vegan. It makes for an important addition to vegan or vegetarian diets since these teams usually tend to be iron poor, and vitamin C helps us soak up plant sources of iron higher. It’s additionally free from gluten, wheat, corn, soy, nuts, and sugar.
It’s Price Noting
This complement is extra pricey than others on our listing. Whereas the liquid kind affords good versatility of dosage and ease of consumption, should you’re okay with swallowing tablets, then a extra inexpensive possibility could also be extra sustainable. Additionally, it’s orange-vanilla taste which is probably not everybody’s favourite style.
Product Particulars:
- Servings per Container: 30
- Serving Measurement: 120 drops or 4 mL
- Type: Liquid
- Vitamin C per Serving: 90 mg
Ought to I Take Vitamin C Dietary supplements?
Many Individuals eat sufficient vitamin C from meals alone. You will get vitamin C from meals corresponding to citrus fruits, broccoli, kiwi, bell peppers, and extra. Nevertheless, should you don’t eat many vitamin C-rich meals, vitamin C dietary supplements might be particularly useful to make sure you’re taking a protected, efficient, and expert-approved complement to stop a deficiency.
Some persons are at larger threat of deficiency or may in any other case profit from a vitamin C complement. These teams embody:
- Individuals who smoke. Individuals who smoke want 35 mg extra of vitamin C per day than non-smokers as a result of analysis reveals they have a tendency to have decrease vitamin C ranges. So, should you smoke you could profit from a complement to satisfy your larger vitamin C wants.
- Individuals who don’t have a well-rounded weight loss program. Vitamin C is discovered in lots of fruit and veggies together with pink peppers, orange juice, kiwi, broccoli, strawberries, and extra. In the event you battle to eat sufficient vitamin C-rich meals, then a complement might help you up your vitamin C consumption.
- Individuals with sure continual illnesses. Sure diseases could put individuals at larger threat of vitamin C deficiency. These embody some most cancers sufferers, individuals with end-stage renal illness on continual hemodialysis, and people with extreme intestinal malabsorption. Nevertheless, in case you are taking chemotherapy or radiation therapy, converse with a healthcare skilled earlier than taking a vitamin C complement.
Taking a low-dose vitamin C complement to assist stop a chilly is unlikely to trigger hurt to wholesome adults. In the event you eat an excessive amount of, you usually excrete the surplus in your urine. In the event you get greater than the UL, it’d trigger gastrointestinal unwanted side effects like diarrhea, nausea, and stomach cramps.
“The greatest threat is in these with kidney illness or hemochromatosis as Vitamin C can improve the danger of kidney stones and extra iron absorption, respectively,” says Moody. Vitamin C dietary supplements must also be used with warning for individuals with diabetes, as they’ll increase blood sugars. These taking statin treatment must also seek the advice of a healthcare skilled earlier than taking them.
Our Complement Analysis Course of
Our group works exhausting to be clear about why we suggest sure dietary supplements; you possibly can learn extra about our dietary complement methodology right here.
We assist dietary supplements which are evidence-based and rooted in science. We worth sure product attributes that we discover to be related to the best high quality merchandise. We prioritize merchandise which are third-party examined and licensed by one in every of three unbiased, third-party certifiers: USP, NSF, or ConsumerLab.com.
It is necessary to notice that the FDA doesn’t assessment dietary dietary supplements for security and effectiveness earlier than they go to market. Our group of specialists has created an in depth, science-backed methodology to decide on the dietary supplements we suggest and provides extra particulars on what we particularly search for in dietary supplements.
Our Specialists
We interviewed three dietitians to get their recommendation on well being advantages of vitamin C, what to search for in vitamin C dietary supplements, and who can most profit from them.
- Michelle Saari MSc, RD, well being and vitamin specialist at eHealth Mission
- Destini Moody RD, CSSD, founding father of The Athlete’s Dietitian and knowledgeable at Storage Gymnasium Opinions
- Sarah Davis, MS, RDN, New Jersey-based dietitian at Rutgers-College Behavioral Well being Care
The Totally different Types of Vitamin C
Vitamin C will be present in varied kinds: ascorbic acid, sodium ascorbate, calcium ascorbate, liposomal vitamin C, or mixtures of the above. The specialists we spoke with suggest ascorbic acid for its affordability, absorption, and accessibility.
Sarah Davis, MS, RDN, says ascorbic acid is the most typical, and our our bodies soak up it simply in addition to vitamin C from meals. Some individuals discover that the ascorbate kinds are simpler on the abdomen than ascorbic acid since they’re not as acidic.
Extra just lately, analysis means that liposomal vitamin C could also be higher absorbed than non-liposomal vitamin C. Nevertheless, extra analysis is required to verify these preliminary findings. In the event you battle to eat sufficient vitamin C from meals, have an absorption problem, or smoke cigarettes, it could be value attempting a probably extra absorbable type of vitamin C, like liposomal vitamin C.
Substances: What to Pay Consideration To
It’s important to rigorously learn the ingredient listing and vitamin information panel of a complement to know which substances and the way a lot of every ingredient is included, relative to the beneficial each day worth of that ingredient. Please carry the complement label to a healthcare supplier to assessment the completely different substances contained within the complement and any potential interactions between these substances and different dietary supplements and drugs you’re taking.
Softgel or capsule types of vitamin C usually have gelatin, which isn’t appropriate for these following a vegan weight loss program.
Some vitamin C dietary supplements comprise different vitamins that will or could not have evidence-based advantages on immune well being. Many natural components aren’t backed by analysis and dietary supplements with natural substances are likely to not be third-party examined. If a vitamin C complement has different nutritional vitamins or minerals in it, be conscious of going over the UL for these vitamins should you’re additionally taking a multivitamin or different dietary supplements.
Vitamin C dietary supplements can also have citrus bioflavonoids—vitamins in citrus fruits with antioxidant results—added, which can have advantages on cardiovascular and metabolic well being. Nevertheless, analysis has discovered that antioxidant supplementation just isn’t helpful for healthl, regardless of antioxidant-rich meals being linked with a great deal of well being advantages. So, having bioflavonoids in a vitamin C complement doubtless gained’t do a lot your well being.
How A lot Vitamin C Ought to I Take?
Your vitamin C wants rely in your age, intercourse, smoking standing, and whether or not you’re pregnant or lactating. Taking a low- or moderate-dose vitamin C complement each day is protected for most individuals. You’ll usually excrete any extra in your urine. Listed here are the beneficial dietary allowances (RDAs) for vitamin C from meals and supplementation mixed:
- 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
There are additionally tolerable higher consumption ranges (ULs) established for vitamin C. Regardless of whether or not your vitamin C comes from meals or dietary supplements, you shouldn’t exceed:
- 1-3 years: 400 mg
- 4-8 years: 650 mg
- 9-13 years: 1200 mg
- 14-18 years: 1800 mg
- 19+ years: 2000 mg
Plus, Moody says, “When doses exceed 1,000 milligrams [for adults], science has proven that absorption decreases by nearly half because the intestines turn out to be oversaturated with the nutrient.”
Greatest Time to Take Vitamin C
The timing of vitamin C complement consumption usually doesn’t affect its absorption. We soak up vitamin C fairly rapidly because it’s water-soluble, says Saari. For the very best well being advantages, she recommends having it with a supply of non-heme iron to reinforce iron absorption.
Once we eat an excessive amount of vitamin C without delay, we are likely to excrete the surplus in our urine. So, Moody recommends splitting up your vitamin C complement consumption to reinforce absorption. For instance, should you’re taking 1,000 mg complete, she suggests taking 500 mg within the morning with breakfast and 500 mg at night time with dinner.
To forestall a chilly, it’s finest to take vitamin C usually since it could barely assist scale back the size of your chilly and the severity of signs. In the event you don’t take it till you might have a chilly, it doubtless gained’t have any optimistic impact in your chilly.
Who We Are
Isabel Vasquez RD, LDN is a registered dietitian, freelance well being and vitamin author, and the founding father of Nourishing Narratives LLC. Her work is particularly centered on serving to people divest from a one-size-fits-all strategy to well being and join with their distinctive wants. In her work as a dietitian, she usually examines dietary supplements to make sure they’re high-quality earlier than recommending them to her sufferers, purchasers, and readers.