KUWAIT CITY, Nov 16: Vitamin C, a nutrient commonly associated with immune support, provides a range of health benefits extending to heart health, skin maintenance, and mood regulation, according to registered dietitians and recent research.

While the vitamin does not prevent colds, it can reduce their severity and duration when taken regularly before illness, said Avery Zenker, R.D., citing a 2025 review.

“Vitamin C is water-soluble, which means the body absorbs what it needs and excretes the rest,” said Jane Leverich, MS, RDN. “Whole foods are often a more effective source than high-dose supplements.”

Vitamin C, also called ascorbic acid, is found in many fruits and vegetables. Since the body cannot produce it, it must be obtained through diet or supplements. One cup of raw bell pepper slices or halved strawberries can meet daily requirements.

Health benefits of vitamin C

1. Enhances iron absorption: Vitamin C improves absorption of plant-based iron from foods like spinach, beans, and lentils. It helps iron survive stomach acidity and counteracts compounds that inhibit absorption, supporting those on plant-based diets or with higher iron needs, including pregnant or breastfeeding women.

2. Promotes healthy skin: Vitamin C plays a critical role in collagen synthesis, maintaining skin elasticity and youthfulness. It acts as an antioxidant, protecting against sun damage. Studies suggest combining vitamin C with collagen may improve skin density, texture and reduce wrinkles.

3. Supports heart: Health Research indicates vitamin C may improve cardiovascular health by enhancing blood vessel function, lowering cholesterol, and reducing inflammation. Daily doses around 500 mg have been associated with lower blood pressure. Diets rich in vitamin C–C-containing fruits and vegetables remain the most consistent source of heart health benefits.

4. May boost mood: Vitamin C is essential for neurotransmitter production that regulates mood. Observational studies show that higher intake correlates with lower depression risk. In a study of more than 38,000 adults, those consuming the most vitamin C had 27% lower odds of depression. Blood levels of vitamin C have been linked to a 41% lower depression risk.

Recommended Intake and Safety The National Institutes of Health (NIH) recommends daily intakes ranging from 15 mg for toddlers to 90 mg for adult men, with higher amounts for pregnant or lactating women and an extra 35 mg for smokers.

Deficiency is rare but may cause fatigue, inflamed gums, loose teeth, bruising, joint pain, poor wound healing, anemia, and other symptoms. Vitamin C has low toxicity, but doses above 2,000 mg per day can cause diarrhea, nausea, abdominal cramps, and increase kidney stone risk in susceptible individuals.

Vitamin C is abundant in citrus fruits, bell peppers, kiwi, broccoli, strawberries, and some fortified cereals. It can be safely taken with vitamin D, supporting immunity, bone health, skin, joints, and iron absorption.