Experts Offer Their Opinions on the Health Benefits of Vitamin C Supplements

It's simple to see why vitamin C is one of the most popular dietary supplements on the market. Vitamin C is well-known for boosting the immune system and supporting skin health, among other things, making it a popular choice among consumers, particularly during cold and flu season. While there's little doubt that vitamin C is important for overall health, it's unclear whether it's as helpful when taken as a supplement. POPSUGAR consulted specialists to determine whether vitamin C supplements are beneficial or if you should save your money and avoid taking them entirely.

Is Taking Vitamin C Supplements Really Beneficial?

Vitamin C is one of the few safe and efficient supplements available, according to Liana Casusi, MD, a medical expert at Oh So Spotless. "There is actually more beneficial than danger, and serious adverse effects are rare even when huge amounts of this vitamin are accidentally consumed."

According to the findings of one study, taking vitamin C as a supplement can lessen cold and flu symptoms by up to 85%. Supplementing with vitamin C does not appear to make cold and flu symptoms worse, according to other research, so there's no harm in taking it when you're sick. There is little proof, however, that vitamin C can lower the risk of more serious illnesses. "According to the existing data, vitamin C pills aren't a prophylactic medication for more serious diseases like cancer and metal toxicity," explains Melissa Azzaro, RDN, presenter of the podcast "Hormonally Yours."

Vitamin C Supplement Benefits

Vitamin C supplements are widely available, reasonably priced, and generally well tolerated. While immune health is the most well-known of vitamin C's possible benefits, according to Azzaro, the nutrient is also crucial for a variety of other processes, including:

• Supporting collagen formation in the body
• Enhancing iron absorption
• Supporting bone health
• Preventing scurvy
• Combatting inflammation

Is It Necessary to Take Vitamin C Supplements?

Without knowing more about your diet and lifestyle, it's tough to answer the million-dollar issue of whether you should take vitamin C pills. Many factors influence supplement requirements, including a person's diet and medical history. "Athletes, persons with a low plasma vitamin C content, and people with a high risk of infection all appear to benefit from routine vitamin C administration," Azzaro explains.

Vitamin C supplementation is not normally prescribed for everyone, as lack of this nutrient is uncommon. If you eat vitamin C-rich foods like citrus, red bell peppers, and kiwis, you're probably getting enough vitamin C and don't need to take supplements.

What Is the Appropriate Amount of Vitamin C to Take?

You may wonder, "How much is enough?" if you decide to start taking vitamin C pills. Vitamin C supplements are available in a wide range of dosages, ranging from 50 mg to 5,000 mg. "When it comes to vitamin C supplementation, there is no 'optimal' dose guideline because everyone's nutritional needs are different," Azzaro notes.

500 to 1,000 mg per day is "usually manageable for most people," according to Azzaro, but she recommends consulting with your healthcare practitioner to decide the optimal amount for you.

It's easy to see why vitamin C is one of the most widely used nutritional supplements. Vitamin C is well-known for boosting the immune system and promoting skin health, among other benefits, making it a popular choice among customers, especially during the cold and flu season. While vitamin C is unquestionably beneficial to overall health, it's unclear whether it's as effective when taken as a supplement. POPSUGAR spoke with experts to see if vitamin C pills are effective or if you should save your money and skip them altogether.