Vitamin C Guide

Vitamin C supports several important functions, from immune health to collagen formation. Learn what it does, where to find it, and how to choose a supplement.¹,²

✅ Reviewed by Jamieson's Science Team

Quick Answers

What is vitamin C?

Vitamin C, or ascorbic acid, is an essential vitamin that your body cannot make on its own.¹,³

What does vitamin C do?

It supports immune function, collagen formation, and antioxidant protection.²

Which foods contain vitamin C?

Vegetables and fruits, including peppers, broccoli, strawberries, and citrus fruits, are some of the best sources.¹

Do you need vitamin C every day?

Yes. Your body needs vitamin C regularly, but whether you need a supplement depends on your diet and individual needs.⁴

What is vitamin C?

Vitamin C is an essential, water-soluble vitamin, also known as ascorbic acid. Because your body cannot make it, you need to get it regularly from food and, when needed, supplements.¹,³ 

It supports normal immune function and helps your body make collagen, a protein found throughout your skin, bones, cartilage, teeth, gums, and other connective tissues.² 

How does your body use vitamin C?

Vitamin C is absorbed through the digestive system and carried in the blood to tissues throughout the body. There, it supports immune function, helps form collagen, provides antioxidant protection, and improves the absorption of iron from plant-based foods.²,³ 

Because the body cannot make vitamin C or store large amounts of it, you need to consume it regularly.³ 

Which health goals can vitamin C support?

Immune Support

Vitamin C helps maintain healthy immune system function, supporting the body’s natural defenses as part of everyday health.²

Beauty

Vitamin C helps the body produce collagen, a protein that supports connective tissues and contributes to the normal structure of skin.²

Bone Health

Vitamin C supports collagen formation and helps with the development and maintenance of bones, cartilage, teeth, and gums.²

Everyday Wellness

As a source of antioxidants, vitamin C helps protect cells against oxidative damage caused by free radicals.²

How can you get vitamin C every day?

Vitamin C can come from food, supplements, or a combination of both. Small, practical habits can help make it part of your routine.¹,³ 

  • Add colour to meals: Sweet peppers, leafy greens, tomatoes, and Brussels sprouts provide vitamin C.¹ 
  • Choose fruit for a snack: Strawberries, kiwi, and citrus fruits are convenient sources of vitamin C.¹ 
  • Pair it with iron: Vitamin C helps the body absorb iron from foods such as beans, lentils, and leafy greens.³ 
  • Fill in your routine when needed: When food choices or schedules vary, a vitamin C supplement offers another way to add vitamin C to your day.  

*It is important to consult your trusted healthcare practitioner before adding any new natural health supplement to your routine. 

What to look for in a vitamin C supplement?

Start with what you need, then choose a product that fits your life.

  • Know your goal: Consider whether you want vitamin C on its own or combined with other nutrients. 
  • Check the label: Review the amount of vitamin C, directions, and possible overlap with other supplements. 
  • Consider who it’s for: Make sure the product suits the person’s age and life stage. 
  • Find the right fit: Choose a tablet, chewable, gummy, powder, or effervescent format that works for your routine. 
  • Look for quality: Check for an eight-digit NPN and trusted testing for purity and potency. 

For more than 100 years, Jamieson has combined scientific expertise with rigorous quality testing. Every product is backed by the Jamieson 360 Quality Promise. 

 

*It is important to consult your trusted healthcare practitioner before adding any new natural health supplement to your routine.  

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FAQs
How much vitamin C do adults need each day?

Health Canada recommends 75 mg daily for adult women and90 mg for adult men. Requirements increase during pregnancy and breastfeeding, and people who smoke need anadditional35 mg per day.⁴

Can vitamin C prevent or treat a cold?

For most people, taking vitamin C regularly does not prevent the common cold. Research suggests it may modestly shorten a cold or reduce its severity, but taking it only after symptoms begin has not shown consistent benefits.³

Can you take too much vitamin C?

Yes. High amounts can cause diarrhea, nausea, and stomach cramps. The tolerable upper intake level for adults is 2,000 mg per day from all sources.³,⁴

Sources
  1. Health Canada. Vitamin C. Government of Canada. Updated January 18, 2023. Accessed July 14, 2026.[Text Wrapping Break] https://www.canada.ca/en/health-canada/services/nutrients/vitamin-c.html 
  2. Health Canada. Multi-Vitamin/Mineral Supplements Monograph. Natural and Non-prescription Health Products Directorate. Updated June 26, 2026. Accessed July 14, 2026.[Text Wrapping Break]https://webprod.hc-sc.gc.ca/nhpid-bdipsn/dbImages/mono_multivitaminmineral-supplements_english.pdf 
  3. National Institutes of Health, Office of Dietary Supplements. Vitamin C: Fact Sheet for Health Professionals. Updated July 31, 2025. Accessed July 14, 2026.[Text Wrapping Break] https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/ 
  4. Health Canada. Dietary Reference Intakes: Reference Values for Vitamins. Updated November 19, 2025. Accessed July 14, 2026.[Text Wrapping Break]https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/dietary-reference-intakes/tables/reference-values-vitamins.html