Vitamin C is known as the immunity-supporting superhero of the nutrient world. And while it can help shorten the duration of a cold, it boasts many other whole-body benefits that you might be missing out on if you’re not eating enough fruits and vegetables.
Produce is the prime source of vitamin C, but you can also get this important vitamin from supplements. “For most people, it’s safe to take vitamin C,” says Lena Bakovic, MS, RDN, CNSC, a dietitian with Top Nutrition Coaching. But be aware that vitamin C supplements often also come with added nutrients, such as zinc or vitamin D, and taking too much of those might not be recommended.
To help narrow down your choices at the supplement aisle, we interviewed dietitians for the top picks they recommend and insight into what to look for on the label. Here are the best vitamin C supplements on the market.
:max_bytes(150000):strip_icc()/life-extension-vitamin-c-24-hour-liposomal-hydrogel-formula-fd3da10c3a2343f590d227448a824e56.jpg)
Form: Tablet | Amount per serving: 350 mg (389% DV) | Third-party tested: Yes
What we like: This supplement contains a highly absorbable form of vitamin C and is third-party tested by independent labs.
What to know: The tablets may be a bit large and harder to swallow for some.
This dietitian-recommended supplement is formulated with liposomal vitamin C, which means it has liposomes (fats derived from sunflower, in this case) to help your body absorb the nutrient better. Research has shown that liposomal nutrients are more efficiently absorbed by the intestine, carry a lower risk of GI upset, and improve your vitamin C levels better than unencapsulated forms.
Life Extension’s Vitamin C 24-Hour Liposomal Hydrogel Formula contains 350 milligrams of vitamin C, which comes out to about 389 percent of your daily value (DV) in a single tablet. It claims to stay in your system and is maximally absorbed over 24 hours, offering support that lasts the entire day, Bakovic says.
We also love that this supplement is third-party tested by independent labs, which guarantees quality and dosage and confirms what’s noted on the label actually reflects what’s in the bottle.
:max_bytes(150000):strip_icc()/nature-made-super-c-with-vitamin-d3-and-zinc-f51f1afc5c15484fac34b5ba157936ea.jpg)
Form: Tablet | Amount per serving: 900 mg (1,000% DV) | Third-party tested: Yes
What we like: It’s USP-verified and contains additional immune-supporting nutrients in one easy-to-take tablet.
What to know: The tablets contain gelatin, which may not be suitable for people who follow a vegan or other certain diet.
Nature Made is widely available in most pharmacies and drugstores at a great price point, and it’s one of the most reputable brands you can find. Nature Made’s Super C with Vitamin D and Zinc comes recommended by Tim DiLeo, MS, RDN, CSSD, a dietitian with Top Nutrition Coaching, because it has 900 mg (or 1000 percent DV) of vitamin C along with several other immune-enhancing ingredients. It includes 125 percent DV for vitamin D, 100 percent DV for vitamin E (an antioxidant), and 100 percent DV for zinc in one tablet. The vitamin C comes from ascorbic acid, which is a highly absorbable form.
This supplement is also certified by United States Pharmacopeia (USP), which attests to its quality. The serving size is just one tablet, so you won’t have to swallow a handful of pills to get the full daily value.
:max_bytes(150000):strip_icc()/nature-made-chewable-vitamin-c-500-mg-a66ce0c82d0544eaab2d18694c308aeb.jpg)
Form: Chewable tablet | Amount per serving: 500 mg (556% DV) | Third-party tested: Yes
What we like: These citrus-flavored chewables are USP-verified and easy to take for people who prefer not to swallow pills.
What to know: The citrus flavor may be too potent for some.
Clocking in at less than 10 cents per serving, these USP-verified chewables boast a pleasant citrus flavor that makes them super easy to take. Each chewable tablet is about the size of a penny and packs 500 mg (556 percent DV) of vitamin C coming from sodium ascorbate and ascorbic acid. And unlike many gummy vitamins, these are low in sugar with just 1 gram and 10 calories per serving, and they’re formulated without any artificial flavors.
Each bottle has 60 tablets to last you two full months, but you can further stretch it out by taking one tablet every other day since one chewable contains more than 500 percent of your daily value.
:max_bytes(150000):strip_icc()/viva-naturals-elderberry-with-vitamin-c-and-zinc-dc75d9a451c54ec2a8a2523be8065c11.jpg)
Form: Capsule | Amount per serving: 400 mg (444% DV) | Third-party tested: Yes
What we like: It contains five different immune-supportive ingredients and nutrients.
What to know: The bottle is pricier than other products on this list, but it will last about two months.
If you’re looking to give your immune system a little extra love this season, Viva Naturals’ supplement boasts five different ingredients that can potentially help bolster your body’s defenses. Viva Naturals’ Elderberry with Vitamin C and Zinc contains 400 mg of vitamin C (444 percent DV), 1000 mg of elderberry extract, 300 mg of ginger extract and 10 mg of zinc (91% DV) per two capsules. Bakovic says that this pick stands out because other brands of immune-supporting vitamin C supplements with elderberry usually contain this added ingredient in a smaller dose, closer to 500 mg.
Some research shows that elderberry may have anti-inflammatory effects when used in the short term and may help shorten the duration of a cold. Meanwhile, vitamin C and zinc are well-established as immune-supportive nutrients—in fact, falling short on these nutrients is linked to suppressed immunity. Viva Naturals Elderberry with Vitamin C and Zinc gives you all of these good-for-you nutrients in a two-capsule serving. “What’s also great about this [product] is that it’s a two-month supply in one package,” Bakovic says.
:max_bytes(150000):strip_icc()/momentous-collagen-peptides-31d2a40b054c4a04b842b65ff90875b9.jpg)
Form: Powder | Amount per serving: 50 mg (56% DV) | Third-party tested: Yes
What we like: It’s double third-party certified and contains two types of collagen to support skin and joint health.
What to know: It’s a powder, which may be inconvenient to take on the go, and it doesn’t come in any flavors (just plain).
DiLeo recommends Momentous Collagen Peptides with Vitamin C because it includes two nutrients that work synergistically to support skin health. Each scoop contains nearly 12 g of grass-fed collagen peptides plus 50 mg (or 56 percent DV) of vitamin C. Vitamin C is essential for skin because it works as an antioxidant to scavenge free radicals and limits damage caused by UV light. It also helps increase collagen formation. “Collagen is the essential structural protein of the skin, and vitamin C helps with the formation of collagen,” DiLeo says.
This powdered supplement also contains Fortigel collagen, a hydrolyzed form of collagen that supports healthy joints. Plus, this supplement is double third-party certified by NSF Sport and Informed Sport. You’ll take one scoop as you would a protein powder—so blend it into a shake, stir it into oatmeal or yogurt, or mix it up in a shaker bottle with ice water to drink on its own.
:max_bytes(150000):strip_icc()/nordic-naturals-vitamin-c-gummies-035b8ca220824bfca47b1a53a47431c3.jpg)
Form: Gummies | Amount per serving: 250 mg (278% DV) | Third-party tested: Yes
What we like: These are gelatin-free, vegan and come in a tasty, kid-approved flavor.
What to know: Each serving has 4 g of sugar, which can add up over the course of a day.
Kids will enjoy these gummies’ tart tangerine flavor and parents will rest assured knowing their little ones are meeting their nutrient needs. Two gummies contain 250 mg of vitamin C (ascorbic acid), which is more than the recommended daily amount of about 60 mg for children, DiLeo says. That also means kids can take just one gummy a day and meet their needs. “Gummies can be a great way to get kids excited about taking their vitamins,” DiLeo says.
Unlike many other gummies on the market, Nordic Naturals Vitamin C gummies are vegan, which means they’re made without gelatin, deeming them suitable for those with certain dietary restrictions. They’re also formulated without gluten, milk derivatives or artificial flavors or colors. Just note that one serving has 4 g of added sugars, so make sure to factor that into your kid’s (or your) day.
The Bottom Line: The Best Vitamin C Supplement
Life Extension Vitamin C 24-Hour Liposomal Hydrogel Formula (view at Amazon) won the top spot on our list because it contains a form of vitamin C that’s highly absorbable by the body to improve your vitamin C levels. We also love Nature Made Super C with Vitamin D and Zinc (view at Amazon) because it’s affordable and widely available, and contains extra immune-supporting nutrients.
Choosing a Vitamin C Supplement
Form
Take a look at the vitamin aisle, and you’ll see vitamin C supplements available in multiple shapes and forms, including tablets, gummies, capsules, pills, powders and even liquids. “Research has suggested that vitamin C supplements in all their different forms all have comparable absorption rates,” Bakovic says, adding that she wouldn’t necessarily recommend one form over another. It all boils down to a matter of preference. Choose a supplement that you’re most likely to take every day. If you find it hard to swallow a pill, you might opt for a chewable tablet or gummy. Gummies have a great taste, and they often feel like eating candy, but they also often contain added sugars. Powders are advantageous if you prefer to drink your C, but they’re not ideal for taking on the go.
Third-Party Testing
Supplements aren’t regulated by the FDA the way medications are, which is why it’s important to choose one that’s third-party-tested. Many organizations, most notably USP, NSF and Informed Sport, test supplements in unaffiliated labs for purity, quality, safety and potency. All of the vitamin C supplements on our list are third-party-tested.
Ingredients
Vitamin C supplements sometimes contain added nutrients and ingredients for additional benefits. According to DiLeo, you might see C paired with:
- Zinc: A trace mineral that plays a crucial role in immune function. It may complement the immune-supporting properties of vitamin C.
- Vitamin D: Essential for immune health and bone health. It works synergistically with vitamin C in supporting the immune system.
- Vitamin E: An antioxidant that works together with vitamin C to protect cells from oxidative stress.
- Quercetin: A bioflavonoid that may have anti-inflammatory and antioxidant properties, complementing the effects of vitamin C. Other examples of bioflavonoids include rutin, hesperidin and citrus bioflavonoids.
- Elderberry, Acerola Cherry, or Rose Hips: Natural sources of vitamin C that are sometimes added for extra nutrients and potential synergistic effects.
Our Search for the Best Vitamin C Supplement
We researched countless brands of vitamin C supplements and interviewed two registered dietitians for the products they recommend and what to look for in a quality supplement. The products on our list are all recommended by dietitians and third-party-tested for purity and potency.
Common Questions
What are the benefits of taking Vitamin C supplements?
The most well-recognized benefit of vitamin C is the role it plays in immune health and helping shorten and improve the duration of cold symptoms, says Bakovic. “Vitamin C is also a powerful antioxidant, working to scavenge free radical damage throughout the body,” she says. And more specifically, the skin: “The antioxidants in this supplement might be beneficial for skin health as the antioxidants work to forage free radical skin damage,” Bakovic says.
Vitamin C can also help your body to absorb iron and form collagen, as well as blood vessels, cartilage and muscle. “Some research has also looked at the role vitamin C has in aging and macular degeneration,” Bakovic says.
How much vitamin C do I need?
Men ages 19 and up need 90 mg of vitamin C per day while women ages 19 and up need 75 mg per day. People who smoke or are exposed to second-hand smoke require 110 to 125 mg per day because they have higher levels of oxidative stress.
Fruits and vegetables are the top sources of vitamin C in the diet. You’ll meet your full daily recommended amount for vitamin C from one medium bell pepper (169 percent DV for vitamin C), one large orange (109 percent DV), one cup of sliced strawberries (109 percent DV), 1 ½ cups of chopped broccoli (135 percent DV) or one large grapefruit (127 percent DV).
If you’re not getting enough fruits and veggies in your daily diet, consider taking a vitamin C supplement. Doing so can help you avoid vitamin C deficiency, which can lead to scurvy. Albeit rare, it’s a condition that comes with symptoms such as fatigue, gum inflammation, joint pain, poor wound healing and depression, among other symptoms. If you’re getting less than 10 mg of vitamin C per day, you might notice signs of scurvy appearing within just one month.
What is the best type of vitamin C supplement?
Vitamin C supplements most commonly come in pill or capsule form, chewable or gummy, but the type you take ultimately boils down to personal preference. Most forms have comparable absorption rates. However, liposomal vitamin C (such as Life Extension Vitamin C 24-Hour Liposomal Hydrogel Formula) is more bioavailable and can increase your levels of vitamin C better.
Are there any side effects to taking vitamin C supplements?
The Tolerable Upper Intake Level (UL) for vitamin C, which is the maximum daily intake unlikely to cause adverse effects for most individuals, is set at 2,000 mg for adults. While individual tolerance can vary, DiLeo says, vitamin C has low toxicity and isn’t associated with serious side effects at high intakes. The most common side effects from taking very high doses include gastrointestinal issues such as diarrhea, nausea, cramps and abdominal pain.
“People who have kidney stones or excess iron storage likely need to avoid vitamin C supplements altogether,” Bakovic says. Some evidence suggests that excessive vitamin C intake may increase the risk of kidney stones, especially in individuals predisposed to this condition.
And because vitamin C enhances the absorption of iron, taking C supplements may pose a risk for those with iron overload conditions such as hemochromatosis, DiLeo says.
Can I take vitamin C supplements with other medications?
Vitamin C supplements may interact with certain medications, including anticoagulants (blood thinners), bortezomib or Velcade (anti-cancer drug), and statins (cholesterol-lowering medications).
Always speak with your doctor before adding a supplement to your routine—and especially if you’re taking any of these medications.
When is the best time to take vitamin C supplements?
The best time to take a vitamin C supplement is with meals because food can help enhance the absorption of iron (both heme from animals and non-heme iron from plant-based foods), DiLeo says. Plus, taking C on an empty stomach might cause GI issues.
If you’re popping vitamin C primarily for immune support, some prefer taking it in the morning to help support the body’s defenses throughout the day—but, there’s no definitive evidence that the timing significantly impacts immune function.
“Additionally, some studies suggest that taking vitamin C before exercise may help reduce muscle soreness,” DiLeo says.
You’ll also want to consider the timing of other supplements you may be taking. For example, if you’re taking a multivitamin that includes vitamin C, you might need to adjust the timing of additional vitamin C supplements to avoid excessive intake, DiLeo says.
Our Trusted Expertise
April Benshosan, M.S., has been reporting on nutrition, health, and expert-recommended products from the start of her journalism career. For this article, she interviewed two dietitians—Lena Bakovic, M.S., RDN, CNSC, and Tim DiLeo, M.S., RDN, CSSD—for their insights on vitamin C supplements.
This article was edited and reviewed by Brierley Horton, M.S., RD, senior commerce editor, who has 15 years of experience reporting, writing, and editing nutrition and health content.
+ There are no comments
Add yours