Vitamin C: What to Eat, Which Supplements to Choose, and How to Personalize Your Dose
Summary: Vitamin C is far more than an immune booster. It’s essential for collagen repair, adrenal balance, brain energy, antioxidant protection, and long-term vitality. In this article, Dr. George walks you through the functional medicine science behind Vitamin C, the best ways to get it from food and supplements, how to combine it with other nutrients for maximum benefit, and how to find the right dose for your body.
This article is part of Let’s Ask Dr. George. In this series, readers bring their real questions—and Dr. George Mufarreh answers them with simple, practical guidance rooted in functional medicine.
Whether you’re curious about supplements, everyday symptoms, or long-term wellness strategies, this space is designed to give you clear, trustworthy answers you can actually use.
A Personal Question from a Reader about Vitamin C Supplements
A patient recently asked me,
“Dr. George, if I eat healthy, do I really need Vitamin C supplements?”
It’s a great question—and one that opens the door to understanding how this humble vitamin supports so much more than our immune system. When I explain that Vitamin C helps the body make collagen, protect the heart, energize the brain, and shield our immune cells from stress, most patients realize it isn’t optional.
It’s essential.
Let’s take a closer look at why Vitamin C is so powerful and how to use it wisely.
The Science: What Vitamin C Really Does
Vitamin C (L-ascorbic acid) is a water-soluble vitamin that humans must get from food or supplements—we can’t make it ourselves. It supports:
- Collagen Synthesis – Strengthens skin, joints, bones, and blood vessels.
- Energy Production – Required for making carnitine and neurotransmitters that drive mental clarity and stamina.
- Antioxidant Defense – Neutralizes free radicals and regenerates Vitamin E, protecting cells from oxidative stress.
- Adrenal Support – Essential for healthy cortisol balance and recovery from chronic stress.
- Enhanced Iron Absorption – Can double the absorption of non-heme iron from plant foods.
From a functional medicine perspective, Vitamin C is the oil in the body’s engine — without it, every system runs less efficiently.
“Vitamin C is your body’s daily repair signal—quietly rebuilding from the inside out.”
When you see how many systems rely on Vitamin C, it becomes clear why even small deficiencies can create big ripple effects. So how do you know if your own levels are slipping?
Recognizing Vitamin C Deficiency
Although full-blown scurvy is rare, low Vitamin C levels are surprisingly common, especially among smokers, those under chronic stress, people with poor diet quality, and individuals with gut issues or absorption challenges.
Early signs of low Vitamin C include:
- Fatigue or brain fog
- Frequent colds or slow recovery
- Easy bruising or bleeding gums
- Dry skin or joint soreness
- Slow wound healing
If several of these resonate, it may be time to replenish your reserves consistently through food and targeted supplementation.
Food is the easiest place to begin—nature’s original Vitamin C delivery system.
Food First: Nature’s Top Vitamin C Sources
Whole foods provide Vitamin C with bioflavonoids—natural plant compounds that act like Vitamin C’s “backup singers.” They help Vitamin C absorb better, last longer, and work harder inside your cells.
Are you getting enough Vitamin C in your diet? If you tend to eat the same foods over and over, this might be the perfect time to add more color and variety to your plate. Small changes can make a big difference. Take a look at these Vitamin C–rich foods—how many of them are already part of your regular routine?
Top 10 Vitamin C–Rich Foods (per serving)
- Guava – 377 mg
- Kiwi – 167 mg
- Red bell pepper – 152 mg
- Blackcurrants – 181 mg
- Strawberries – 98 mg
- Papaya – 88 mg
- Broccoli – 81 mg
- Oranges – 70–96 mg
- Chili peppers – up to 109 mg
- Kale – 23 mg (cooked)
Quick Tip:
Vitamin C is heat-sensitive. Steam vegetables lightly or enjoy them raw, and store produce in cool, dark places.
Food Combinations to Boost Vitamin C Naturally
Once you know where Vitamin C comes from, the next step is putting those foods together in simple, delicious ways. These combinations make it easy to boost your intake without complicated recipes or extra time in the kitchen.
Strawberry–Kiwi Smoothie
Blend strawberries, kiwi, banana, yogurt, and orange juice for Vitamin C plus zinc and Vitamin E.
Bell Pepper & Orange Salad
Combine sliced red peppers, oranges, onions, pumpkin seeds, and olive oil for Vitamin C + immune support.
Broccoli & Papaya Stir-Fry
Cook broccoli with papaya, sesame seeds, and garlic for Vitamin C + antioxidant protection.
Kale–Quinoa Salad with Strawberries
Mix kale, cooked quinoa, and sliced strawberries for Vitamin C paired with iron and zinc.
Guava–Citrus Immune Tonic
Blend guava, citrus fruit, turmeric, and ginger for a Vitamin C–rich, anti-inflammatory boost.
Food should always be your foundation—but even the most colorful diet sometimes needs reinforcement. That’s where supplements can help.
Choosing the Right Vitamin C Supplement for You
Colorful foods supply Vitamin C beautifully, but supplements ensure consistent levels—especially during stress, illness, travel, or poor sleep.
Choosing a Vitamin C supplement can feel overwhelming—there are hundreds of brands on the shelves, whether you’re shopping at a local health food store or browsing your favorite online retailer. Prices vary, forms differ, and labels can feel confusing.
This is where one of our guiding principles becomes especially helpful:
Good, Better, Best. Start with what you can afford and what feels doable right now.
There are endless options, and the goal isn’t perfection—it’s progress. The idea is simple: do what you can today, and when you’re able to, make a “better” choice. Over time, those upgrades add up.
Common Forms
- Ascorbic Acid – Most studied and cost-effective (Good)
- Mineral Ascorbates (sodium or calcium ascorbate) – Gentle on the stomach (Better)
- Liposomal or synergistic C formulas – Enhanced absorption and cellular protection (Best)
- IV Vitamin C – Reserved for therapeutic use
Dr. George’s Pick
There are many Vitamin C brands available, and quality varies widely. What matters most is choosing something you can take consistently and that doesn’t contain unnecessary fillers or additives.
Here are two reliable, affordable choices to help you get started:
Kirkland Signature Vitamin C 1,000 mg Tablets
- Contains rose hips + bioflavonoids
- USP certified
- Very affordable ($0.04–$0.05 per serving)
- Gentle when taken with meals
For customizable dosing:
Nutricost Pure Ascorbic Acid (powder)
- Clean, simple formulation
- Easy to adjust your dose
- Extremely cost-effective (~$0.03/gram)
Supplements can fill the gaps, but they work even better when paired with nutrients that enhance Vitamin C’s power.
Safe Vitamin C Dosing and When to Be Cautious
You’ve probably seen a wide range of recommendations for daily Vitamin C—anywhere from 75 to 90 mg per day for basic health, up to 200–500 mg for optimal support. And at the upper end, guidelines often list 2,000 mg per day as the safe limit.
But much like magnesium, these numbers are starting points, not strict rules.
Your ideal amount depends on your biology, digestion, stress levels, and how much antioxidant support your body needs each day. Some people feel their best on standard doses, while others—especially those under chronic stress, fighting infection, or recovering from illness—may benefit from slightly higher amounts.
Understanding Bowel Tolerance (Your Personal Guide)
One practical way to discover your personal Vitamin C needs is by understanding bowel tolerance—your body’s natural signal for when you’ve reached your upper limit.
For example, my sister-in-law takes 1,000 mg with each meal, for a total of 3,000 mg per day. She didn’t start there. In the beginning, she took 1,000 mg in the morning. Once she felt comfortable, she added another 1,000 mg at lunchtime. The next day, she added a third 1,000 mg at dinner.
When she tried increasing by another 1,000 mg the following day, she began experiencing loose stools. So she simply went back down to 3,000 mg, and her digestion returned to normal. That’s how we knew 3,000 mg was her ideal daily amount at this stage of her life.
You can find your own optimal dose the same way—by starting low, increasing gradually, and letting your digestion tell you when you’ve reached your upper limit.
“Bowel tolerance isn’t failure—it’s feedback.”
Finding Your Dose When You’re Sick
When you’re sick—or even when you feel like you might be getting sick—you can use the same approach, but on a shorter timeline. Instead of increasing daily, you increase hourly.
For example, if I feel a cold coming on, I’ll start with my usual morning dose. About an hour later, I’ll take another 500 mg. I continue increasing by small amounts every hour until my body tells me it’s had enough—usually when loose stools appear. At that point, I stop and wait until the next morning when I start again.
Use More Caution with Vitamin C If You Have:
- Kidney disease
- A history of kidney stones
- Iron overload conditions
Always consult your clinician before high-dosing.
Combining Vitamin C with Other Nutrients for Better Results
Vitamin C interacts with several key nutrients—each amplifying the others’ effects (doctors call this “nutrient synergy,” but all it really means is that certain nutrients work better when you take them together).
| Nutrient | How It Helps | Food Sources |
| Zinc | Boosts immune response; may shorten colds by 33% | Pumpkin seeds, chickpeas |
| Vitamin E | Recycles antioxidants; supports heart and skin health | Almonds, olive oil, spinach |
| Quercetin | Enhances anti-inflammatory & antiviral effects | Onions, apples, berries |
| Vitamin D | Supports immunity and bone health | Sunlight, fatty fish |
| Iron | Vitamin C doubles plant-based iron absorption | Lentils, spinach, citrus |
The Vitamin C + Zinc Wellness Protocol
If you want to experiment with combining nutrients and aren’t sure where to start, Vitamin C + Zinc is one of the simplest and most effective pairings. It’s a combination I use often in practice because it supports both immune resilience and adrenal balance, especially during stressful seasons.
Daily Protocol:
- Vitamin C: 500 mg twice daily
Kirkland Signature Vitamin C with bioflavonoids
- Zinc: 15–25 mg daily
Nature’s Bounty Zinc
During illness (short-term):
- Temporarily double Vitamin C
- Increase zinc up to 50 mg/day (for less than two weeks)
Estimated cost: ~$0.07/day — affordable, clinically effective, and gentle.
Whether you follow this protocol or simply increase your daily intake, the key is consistency. Steady support is what helps your cells stay resilient.
“Consistency is the real investment—whatever level you choose.”
Final Thoughts from Dr. George
In functional medicine, Vitamin C represents the connection between prevention and performance. Whether you’re strengthening your immune system, supporting your adrenals, or improving collagen repair, Vitamin C is your daily insurance policy for vitality.
My advice:
Eat the rainbow, keep your nutrients fresh, and add supplemental Vitamin C wisely.
Now it’s up to you. What’s one small way you can add more Vitamin C to your meals this week?
A smoothie? A colorful salad? A squeeze of lemon?
Or maybe this is your sign to finally pick up (or order!) a Vitamin C supplement.
Choose one—and make it a habit.
“Small, steady choices build strong, lasting health.”
Frequently Asked Questions
Q1. What’s the best time to take Vitamin C?
A. With meals — especially those containing iron or zinc — to improve absorption and reduce irritation.
Q2. Can I get enough from food alone?
A. Sometimes, yes. But stress, illness, and busy schedules often increase your needs.
Q3. Are liposomal forms worth it?
A. Helpful for absorption issues or higher therapeutic needs, but most people do well with regular ascorbic acid.
Q4. How can I prevent Vitamin C loss during cooking?
A. Steam instead of boiling, store produce in cool/dark places, and eat raw when possible.
Q5: Is Vitamin C safe for daily use?
A. Yes—up to 2,000 mg/day is considered safe for adults, with occasional digestive changes at higher doses.
Ask your own question for the next “Let’s Ask Dr. George.”
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