What to Buy Nutritional Supplements The 7 Best Vitamin C Supplements, According to a Dietitian Nutrition experts discuss the best Vitamin C supplements to support immune health, enhance iron absorption, and prevent disease. By Isabel Vasquez RD LDN Isabel Vasquez RD LDN Isabel Vasquez is a freelance writer and bilingual registered dietitian practicing from an intuitive eating, culturally sensitive framework. health's editorial guidelines Updated on April 18, 2024 Medically reviewed by Erika Prouty, PharmD Medically reviewed by Erika Prouty, PharmD Erika Prouty, PharmD, is a professional community pharmacist that specializes in blood cholesterol readings, blood pressure readings, and medication therapy management. learn more Fact checked by Richard Scherr Fact checked by Richard Scherr Rich Scherr is an updates strategist and fact checker for Dotdash Meredith brands, including Health and Verywell. He is a seasoned financial and technology journalist who served as editor-in-chief of the Potomac Tech Wire for nearly two decades, and is a regular contributor to the sports pages of The Baltimore Sun. He has also been a news editor for America Online and has contributed to the Associated Press and The Washington Post. health's fact checking process In This Article Expand Jump to a Section Reviews Our Top Picks Benefits of Vitamin C Should I Take It Our Supplement Research Process Our Experts Different Forms Ingredients How Much to Take Best Time to Take It Who We Are We independently evaluate all recommended products and services. If you click on links we provide, we may receive compensation. Learn more. Health / David Hattna Many people search for the best vitamin C supplements to fend off a cold. Interestingly, taking a vitamin C supplement doesn’t necessarily prevent a cold, but it may slightly reduce the length and severity of a cold if you take it proactively. Besides immune function, vitamin C is also needed for collagen formation, wound healing, iron absorption, and making neurotransmitters. It’s also an antioxidant that may help prevent certain diseases. In fact, Michelle Saari, MSc, RD, health and nutrition specialist at eHealth Project, says, “Research has found that higher intake of vitamin C is associated with lower risk of cardiovascular disease, lower LDL cholesterol levels, higher HDL cholesterol levels, lower blood pressure, and reduced risk of cancer.” If you smoke or have a digestional absorption issue, you may also benefit from a vitamin C supplement since you are at a higher risk of deficiency. Note those with diabetes, kidney disease, or hemochromatosis should use caution with vitamin C supplements. To find the best vitamin C supplements, we spoke with three registered dietitians. They shared the pros and cons of taking vitamin C, what to look for in a vitamin C supplement, what dosage to take, and which form is best for absorption. Then, we researched dozens of supplements to find the best vitamin C supplements out there. A Note About Supplements Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you. They also may interact with other supplements or medications you are taking. Our team of registered dietitians reviews supplements according to our rigorous dietary supplement methodology. We also had a registered dietitian review this page for its scientific accuracy. Please always speak with a healthcare provider to discuss any supplements you plan on taking. Our Top Picks Best Overall: Nature Made Vitamin C, 500 mg Best Budget: Swanson C-500 Best Absorption: Dr. Mercola Liposomal Vitamin C Best for Immune Support: Emergen-C Crystals Best Gummies: Nordic Naturals Vitamin C Gummies Sport Best with Collagen: Vital Proteins Collagen Peptides Powder Best Liquid: Mary Ruth’s Organic Vitamin C Liquid Drops Benefits of Vitamin C Vitamin C is most widely known for its immune health benefits. Moody confirms that vitamin C can reduce the length and severity of an upper respiratory tract infection and cold. (Contrary to popular belief, research hasn’t demonstrated that vitamin C prevents colds from developing, says Moody). Yet, vitamin C does more for your health than support your immune system. Vitamin C is also important for synthesizing collagen—a protein that gives structure to your skin, muscles, bones, and connective tissue. Scurvy—a vitamin C deficiency—leads to swollen and bleeding gums and slow-healing wounds. It’s also important for wound healing. Plus, vitamin C helps your body absorb non-heme iron from plant foods better, so it’s especially beneficial to take with iron if you have iron-deficiency anemia, says Saari. Finally, vitamin C is an antioxidant, so some studies show that it prevents or delays the development of cardiovascular disease and some forms of cancer, and helps reduce blood pressure, says Davis. Best Overall Nature Made Vitamin C 500 mg Amazon View On Amazon $22 View On Target $15 View On CVS $14 Why We Like It Nature Made’s 500 mg Vitamin C softgels are our top pick because they’re third-party tested and contain a relatively moderate dose of vitamin C. Plus, they’re accessible and affordable. They’re made with ascorbic acid, the most common form of vitamin C in supplements, and it's the same form you get from foods like oranges and bell peppers, says Destini Moody, RD, CSSD, registered dietitian, founder of The Athlete's Dietitian. We like that these provide 500 milligrams (mg) per softgel. It’s a higher dose than the recommended dietary allowance (RDA) for vitamin C for adults, but it's still well under the Tolerable Upper Intake Level (UL) of 2,000 mg. Many fruits, for example, also contain vitamin C amounts far above the RDA. Excess vitamin C gets excreted in your urine, but it may cause unpleasant gastrointestinal symptoms at or above the UL. So, we like the fact that this dose is relatively moderate. You can always take multiple softgels if a healthcare professional recommends a higher dose to correct a deficiency. And the fact that it’s a softgel might make it easier to swallow. Nature Made is a trusted supplement brand since most of its products are USP-verified. USP is a third-party testing company that ensures that supplements do not contain harmful levels of contaminants or toxic substances. They also ensure that the dosage listed on the label is accurate. It’s Worth Noting Some people find that ascorbic acid forms of vitamin C are tougher on the stomach than other forms of vitamin C. Also, this supplement is made with gelatin and beeswax, so people following a vegan diet may want to opt for a different, vegan-friendly option. Product Details: Servings per Container: 60Serving Size: 1 softgelForm: SoftgelVitamin C per Serving: 500 mgThird-Party Tested: Yes, USP Best Budget Swanson C-500 Amazon. View On Amazon $9 View On Walmart Why We Like It Swanson C-500 is third-party tested, affordable, and widely accessible. You get 500 mg of vitamin C in each capsule—more than the RDA but way below the tolerable upper limit (UL) of 2,000 mg for adults. Just like our best overall pick—Nature Made’s Vitamin C, 500 mg—and most other vitamin C supplements, this one uses ascorbic acid. It’s a form of vitamin C that’s just as bioavailable as food sources of vitamin C. This supplement is also third-party tested, so you aren’t sacrificing quality for cost. It’s Worth Noting It contains gelatin, so it is not suitable for vegans. This capsule is on the larger size, so it may be difficult to swallow for some people. Product Details: Servings per Container: 100Serving Size: 1 capsuleForm: CapsuleVitamin C per Serving: 500 mgThird-Party Tested: Yes Best Absorption Dr. Mercola Liposomal Vitamin C 1000 mg iherb View On Amazon $40 View On Vitacost View On IHerb $20 Why We Like It Dr. Mercola’s Liposomal Vitamin C contains a flexible dose of 500 mg per capsule. One serving is two capsules or 1,000 mg, but you can just take one capsule if you have lower vitamin C needs. The liposomal form may improve vitamin C absorption compared to other forms. Liposomes surround the nutrient in a supplement, like vitamin C, and can bypass normal ways of absorption in the digestive tract. Therefore, this form of vitamin C supplement may have enhanced absorption and digestibility. For example, a 2021 randomized control trial—the golden standard for research—found liposomal vitamin C to be 1.77 times more bioavailable (better absorbed) than non-liposomal vitamin C. Although it tends to be more expensive than other forms of vitamin C, this one is one of the more affordable options on the market. This product has strong third-party testing and is NSF Certified. It’s Worth Noting In 2021, Dr. Mercola received a warning letter from the FDA because there was a claim that this supplement could prevent, treat, diagnose, or cure COVID-19 on the website, which supplement manufacturers are not allowed to do. Be aware that the National Institutes of Health’s COVID-19 Treatment Guidelines state that there’s not enough evidence to recommend for or against using vitamin C as a treatment for COVID-19. Product Details: Servings per Container: 90Serving Size: 2 capsules Form: CapsuleVitamin C per Serving: 1,000 mgThird-Party Tested: Yes, NSF Best for Immune Support Emergen-C Crystals On-The-Go Immune Support Amazon View On Amazon $26 View On Target $13 View On Walmart Why We Like It For extra immune support, we recommend Emergen-C’s Crystals—a third-party tested supplement that includes vitamin C, zinc, manganese, vitamin B6, and vitamin B12. All of these micronutrients play an important role in immune function, so this supplement may help add extra protection during cold and flu season. A relatively small study of 94 people found that taking 1,000 mg of vitamin C and 10 mg of zinc together reduced the severity of symptoms of the common cold compared to a placebo with five days of treatment. That’s the exact dose of zinc and vitamin C provided in 2 stick packs of Emergen-C Crystals, which is the recommended serving size for adults. We also love the unique form of this supplement. If you loved Pop Rocks candy as a kid, this is the supplement equivalent. You pour these crystals into your mouth, and they gently pop; no water is needed! Just be careful to lock them away so your kids don’t mix them up with candy and eat them for fun. It’s Worth Noting If you’re taking a multivitamin or other supplements with these vitamins, be sure to check the labels to ensure that you don’t exceed the ULs for any of the vitamins or minerals in the supplement. It’s also worth noting that each two-stick serving has six grams of added sugars. For most people, this is not a significant concern, but it may be important to note for those keeping track of added sugar, especially if you take more than one serving a day. Product Details: Servings per Container: 28 Serving Size: 2 stick packs for children and adults age 14+ Form: Crystals Vitamin C per Serving: 1,000 mg Third-Party Tested: Yes, ConsumerLab.com The 7 Best Zinc Supplements, According to a Dietitian Best Gummies Nordic Naturals Vitamin C Gummies Sport Amazon View On Amazon $23 View On Walmart $23 View On IHerb $23 Why We Like It Many vitamin C supplements start at 500 mg, but Nordic Naturals’ Vitamin C Gummies for Sport have a more modest dose of 250 mg per serving. For the average person who eats enough vitamin C from foods but wants a little boost, these gummy supplements are a good option. They’re also NSF Certified for Sport, so you know the label is accurate and that they’re free from harmful contaminants and banned substances. Each serving is two gummies, so each gummy has about 125 mg of vitamin C. This is a relatively small dose of vitamin C per gummy, which allows you to easily increase or reduce the dose based on your needs. We like that these are tangy chewable gummies that work for those who struggle to swallow pills. They use ascorbic acid, a tried and true form of vitamin C with similar bioavailability to food sources. Unlike other vitamin C supplements on this list, Nordic Naturals’ Vitamin C Gummies are vegan, dairy-free, and gluten-free. So, not only are they a great choice for athletes but they work for various dietary needs as well. It’s Worth Noting As is the case for many gummy supplements, these contain added sugars—four grams per serving. If you’re looking for a higher dose of vitamin C, you’ll have to take several gummies. Product Details: Servings per Container: 60Serving Size: 2 gummies Form: GummyVitamin C per Serving: 250 mgThird-Party Tested: Yes, NSF Best with Collagen Vital Proteins Original Collagen Peptides Amazon View On Amazon $45 View On Target $20 View On Walgreens $27 Why We Like It Vital Proteins Collagen Peptides Powder has 100% Daily Value (DV) of vitamin C and 20 grams of collagen peptides. But why pair the two together? Vitamin C is essential for collagen formation, so it’s important you have enough of both to optimize skin health. Collagen is a protein that our bodies produce naturally, but we produce less as we age, so a collagen supplement may be beneficial. It’s an essential part of connective tissue, such as tendons, bones, skin, ligaments, and muscles. Not getting enough vitamin C can cause impaired collagen synthesis, leading to weakened connective tissue. Some studies have found that collagen supplements reduce wrinkles and promote skin elasticity, which is the main reason many people choose to take them. This collagen powder also contains hyaluronic acid, which may also support skin elasticity and reduce wrinkles. Besides its nutrient composition, we appreciate that this supplement can be mixed with hot or cold liquids. It’s flavorless, so you can add it to smoothies, coffee, or any other drink without altering the flavor. It’s also NSF Certified, giving you peace of mind that it is third-party tested for purity and ingredient accuracy. It’s Worth Noting Collagen is a protein source, but it isn’t a complete protein with all nine essential amino acids. If you’re looking for a protein powder to support workouts or help you meet your protein needs, we recommend finding one with all nine essential amino acids like whey protein, soy protein, or a combination of plant proteins. It’s also worth noting that collagen comes from animals, so this product is not suitable for people following a vegan diet. Product Details: Servings per Container: 28Serving Size: 3 tablespoons Form: PowderVitamin C per Serving: 90 mgThird-Party Tested: Yes, NSF Best Liquid Mary Ruth’s Organic Vitamin C Liquid Drops Amazon View On Amazon $24 Why We Like It Mary Ruth’s Vitamin C Drops are USDA Organic, third-party tested, and the dropper allows you to customize your dose based on your needs. One serving is 4 mL or 120 drops, giving you so much flexibility to space out your dose or alter it. You can take it directly by mouth or add it to another liquid like juice. One serving provides 90 mg of vitamin C. It’s more expensive than some other options on our list, but the liquid form is kid-friendly, so you can share it with your kids age 4 years and up instead of having to purchase separate supplements for them if you want to give them a vitamin C boost. Just be sure to speak with a trusted healthcare provider about your kids’ vitamin C needs since kids need less vitamin C than adults. This supplement also works well for those who can’t swallow pills. Unlike gummies or chewable tablets, it’s free from added sugars. The vitamin C in this supplement comes from organic acerola fruit extract, a natural form of vitamin C. While you may think that natural means better, vitamin C in natural sources is the same compound as synthetic ones. This supplement is also vegan. It makes for a great addition to vegan or vegetarian diets since these groups are more likely to be iron deficient, and vitamin C helps us absorb plant sources of iron better. It’s also free from gluten, wheat, corn, soy, nuts, and sugar. It’s Worth Noting This supplement is more costly than others on our list. While the liquid form offers nice versatility of dosage and ease of consumption, if you’re okay with swallowing pills, then a more affordable option may be more sustainable. Also, it is orange-vanilla flavor which may not be everyone’s favorite taste. Product Details: Servings per Container: 30Serving Size: 120 drops or 4 mL Form: LiquidVitamin C per Serving: 90 mg Should I Take Vitamin C Supplements? Many Americans consume enough vitamin C from food alone. You can get vitamin C from foods such as citrus fruits, broccoli, kiwi, bell peppers, and more. However, if you don’t consume many vitamin C-rich foods, vitamin C supplements will be especially helpful to ensure you’re taking a safe, effective, and expert-approved supplement to prevent a deficiency. Some people are at higher risk of deficiency or could otherwise benefit from a vitamin C supplement. Those groups include: People who smoke. People who smoke need 35 mg more of vitamin C per day than non-smokers because research shows they tend to have lower vitamin C levels. So, if you smoke you may benefit from a supplement to meet your higher vitamin C needs. People who don’t have a well-rounded diet. Vitamin C is found in many fruits and vegetables including red peppers, orange juice, kiwi, broccoli, strawberries, and more. If you struggle to consume enough vitamin C-rich foods, then a supplement can help you up your vitamin C intake. People with certain chronic diseases. Certain illnesses may put people at higher risk of vitamin C deficiency. These include some cancer patients, people with end-stage renal disease on chronic hemodialysis, and those with severe intestinal malabsorption. However, if you are taking chemotherapy or radiation treatment, speak with a healthcare professional before taking a vitamin C supplement. Taking a low-dose vitamin C supplement to help prevent a cold is unlikely to cause harm to healthy adults. If you consume too much, you typically excrete the excess in your urine. If you get more than the UL, it might cause gastrointestinal side effects like diarrhea, nausea, and abdominal cramps. “The biggest risk is in those with kidney disease or hemochromatosis as Vitamin C can increase the risk of kidney stones and excess iron absorption, respectively,” says Moody. Vitamin C supplements should also be used with caution for people with diabetes, as they can raise blood sugars. Those taking statin medication should also consult a healthcare professional before taking them. Our Supplement Research Process Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here. We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by one of three independent, third-party certifiers: USP, NSF, or ConsumerLab.com. It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend and gives more details on what we specifically look for in supplements. Our Experts We interviewed three dietitians to get their advice on health benefits of vitamin C, what to look for in vitamin C supplements, and who can most benefit from them. Michelle Saari MSc, RD, health and nutrition specialist at eHealth Project Destini Moody RD, CSSD, founder of The Athlete's Dietitian and expert at Garage Gym Reviews Sarah Davis, MS, RDN, New Jersey-based dietitian at Rutgers-University Behavioral Health Care The Different Forms of Vitamin C Vitamin C can be found in various forms: ascorbic acid, sodium ascorbate, calcium ascorbate, liposomal vitamin C, or combinations of the above. The experts we spoke with recommend ascorbic acid for its affordability, absorption, and accessibility. Sarah Davis, MS, RDN, says ascorbic acid is the most common, and our bodies absorb it just as well as vitamin C from food. Some people find that the ascorbate forms are easier on the stomach than ascorbic acid since they’re not as acidic. More recently, research suggests that liposomal vitamin C may be better absorbed than non-liposomal vitamin C. However, more research is needed to confirm these preliminary findings. If you struggle to consume enough vitamin C from food, have an absorption issue, or smoke cigarettes, it may be worth trying a potentially more absorbable form of vitamin C, like liposomal vitamin C. Ingredients: What to Pay Attention To It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking. Softgel or capsule forms of vitamin C often have gelatin, which isn’t suitable for those following a vegan diet. Some vitamin C supplements contain other nutrients that may or may not have evidence-based benefits on immune health. Many herbal additives are not backed by research and supplements with herbal ingredients tend to not be third-party tested. If a vitamin C supplement has other vitamins or minerals in it, be mindful of going over the UL for these nutrients if you’re also taking a multivitamin or other supplements. Vitamin C supplements may also have citrus bioflavonoids—nutrients in citrus fruits with antioxidant effects—added, which may have benefits on cardiovascular and metabolic health. However, research has found that antioxidant supplementation is not beneficial for health, despite antioxidant-rich foods being linked with loads of health benefits. So, having bioflavonoids in a vitamin C supplement likely won’t do much your health. How Much Vitamin C Should I Take? Your vitamin C needs depend on your age, sex, smoking status, and whether you’re pregnant or lactating. Taking a low- or moderate-dose vitamin C supplement daily is safe for most people. You will generally excrete any excess in your urine. Here are the recommended dietary allowances (RDAs) for vitamin C from food and supplementation combined: 0–6 months: 40 mg7–12 months: 50 mg1–3 years: 15 mg4–8 years: 25 mg9–13 years: 45 mg14–18 years: 75 mg for males; 65 mg for females; 80 mg if pregnant; 115 mg if lactating19+ years: 90 mg for males; 75 mg for females; 85 mg if pregnant; 120 mg if lactating There are also tolerable upper intake levels (ULs) established for vitamin C. No matter whether your vitamin C comes from food or supplements, you should not exceed: 1–3 years: 400 mg4–8 years: 650 mg9–13 years: 1,200 mg14–18 years: 1,800 mg19+ years: 2,000 mg Plus, Moody says, “When doses exceed 1,000 milligrams [for adults], science has shown that absorption decreases by almost half as the intestines become oversaturated with the nutrient.” Best Time to Take Vitamin C The timing of vitamin C supplement intake generally doesn’t impact its absorption. We absorb vitamin C quite quickly since it’s water-soluble, says Saari. For the best health benefits, she recommends having it with a source of non-heme iron to enhance iron absorption. When we consume too much vitamin C at once, we tend to excrete the excess in our urine. So, Moody recommends splitting up your vitamin C supplement intake to enhance absorption. For example, if you’re taking 1,000 mg total, she suggests taking 500 mg in the morning with breakfast and 500 mg at night with dinner. To prevent a cold, it’s best to take vitamin C regularly since it may slightly help reduce the length of your cold and the severity of symptoms. If you don’t take it until you have a cold, it likely won’t have any positive effect on your cold. Who We Are Isabel Vasquez RD, LDN is a registered dietitian, freelance health and nutrition writer, and the founder of Nourishing Narratives LLC. Her work is especially focused on helping individuals divest from a one-size-fits-all approach to health and connect with their unique needs. In her work as a dietitian, she regularly examines supplements to ensure they are high-quality before recommending them to her patients, clients, and readers. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit 16 Sources Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. National Institutes of Health Office of Dietary Supplements. Vitamin C: fact sheet for health professionals. USP. FAQs: USP verification services. Davis JL, Paris HL, Beals JW, et al. Liposomal-encapsulated ascorbic acid: influence on vitamin C bioavailability and capacity to protect against ischemia-reperfusion injury. 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