Vitamin C–Should You Supplement?

Vitamin C is an essential vitamin that cannot be produced by the body.  We have to provide it through diet or supplementation.

It is a water soluble and has many significant roles in the body and can be found in foods such as oranges, strawberries, kiwi fruit, bell peppers, broccoli, kale and spinach.

Vitamin C has been linked to many impressive health benefits, such as boosting antioxidant levels, reducing blood pressure, reducing heart disease risk, protecting against gout attacks, improving iron absorption, boosting immunity and reducing dementia risk.

Here are 4 scientifically proven benefits of taking a vitamin C supplement.

1. Vitamin C is a strong antioxidant that can boost your blood antioxidant levels. This may help reduce the risk of chronic diseases like heart disease.

2. Vitamin C supplements have been found to lower blood pressure in both healthy adults and adults with existing high blood pressure.

3. Vitamin C supplements have been linked to a reduced risk of heart disease. These supplements may lower heart disease risk factors, including “bad” LDL cholesterol and blood triglycerides.

4. Vitamin C-rich foods and supplements have been linked to reduced blood uric acid levels and lower risk of gout.

The recommended daily intake of Vitamin C is about 60-75 mg for healthy, non-smoking adults.

How do you know if you’re getting enough? 

This handy food chart will show you how much Vitamin C is found in some common fruits/vegetables.  If you aren’t hitting these amounts DAILY, first consult your doctor then a supplement is probably your best bet.  One of my favorite supplements even comes in Chocolate flavor.

Fruit/Vegetable Portion Size Amt of Vitamin C Percent of DV

Guava 1 fruit 125 mg 100%

Red Peppers ½ cup 95 mg 100%

Orange 1 large 82 mg 100%

Kale 1 cup 80 mg 100%

Kiwi 1 fruit 64 mg 100%

Green Peppers ½ cup 60 mg 100%

Broccoli ½ cup cooked 51 mg 85%

Brussels Sprouts ½ cup cooked 48 mg 80%

Grapefruit ½ cup 43 mg 71%

Strawberries ½ cup 42 mg 70%