Body & beauty

Vitamin C benefits for your body and skin

Vitamin C, also known as ascorbic acid, is now a skincare staple as well as a dietary must-have. To discover why, read our guide!

Long gone are the days of vitamin C deficiency! And there’s a high chance you enjoy different amounts of it every day. Everything from orange juice, tomatoes and potatoes to Brussels sprouts and bell peppers are good sources of vitamin C. Beyond being present in foods, vitamin C has powerful antioxidant properties. It’s key to the production of collagen and elastin in the skin and is known to have an anti-ageing effect. As a skincare ingredient, vitamin C benefits dark circles, visibly improve deep lines, wrinkles, uneven skin texture, and dullness. Vitamin C reduces oxidative stress, which means it may help improve the appearance of oxidative damage caused by UV radiation. It can even block some of the effects of free radicals, which, over time, are largely responsible for some of the visible effects of ageing.

Vitamin C foods and supplements

Vitamin C benefits several important functions in the body. This includes protecting and maintaining healthy cells, aiding wound healing and, of course, giving our complexion that covetable healthy glow. Some find it can cause nausea if not taken with food, so always pair vitamin C supplementation with a meal. However, if you can stomach it, Deepali Shah Katira, NPD Nutritionist at Lifeplan, recommends taking a dietary supplement first thing in the morning, as vitamin C contributes to your energy yielding metabolism. Wondering what the best vitamin C supplement is? Try VitOrtho’s Liposomal Vitamin C, Pukka Herbs organic vitamin C capsules. Alternatively, if you prefer vitamin C gummies, give these Vitamin C Citrus Gummies from Healthspan a go.

Vitamin C powder

Baobab fruit produces a 100 percent natural superfood powder that is rich in vitamin C (it contains six times more than an orange), fibre and has more antioxidants than any other whole fruit. Our bodies can’t produce vitamin C, so it’s essential we get enough from the food we eat every day. Baobab is also a natural prebiotic, helping support the growth of beneficial probiotic bacteria in the gut. Adding baobab to your diet can help improve your gut health, immune support, energy levels, regulate blood sugar levels and give you radiant, glowing skin. It’s also one of the tastiest superfoods, with a delicious citrusy sherbet-like flavour, which makes it great for kids too. Try it blended into smoothies, shaken into your water bottle or sprinkled on yoghurt, cereal or overnight oats.

Zinc, iron and vitamin C food combinations

“Zinc and iron absorption are impaired by phytic acid,” says nutritionist and founder of Huel, James Collier. “This acid is found in oats, rice, wheat and some seeds. So avoid taking your iron and zinc at the same time as these foods. However, vitamin C boosts iron and zinc absorption, so pair it with supplements or citrus fruits, fresh greens and berries.”

Popular with pregnant women, fitness fans and those with anaemia, iron is traditionally taken at mealtimes because it can cause feelings of nausea on an empty stomach. However, Lifeplan nutritionist Shah Katira goes one step further. “Foods high in vitamin C levels, such as orange juice, peppers and strawberries, can help to increase iron absorption,” she says. It’s also best to avoid caffeine and milk, which can interfere with absorption – so forget that morning dose with your cereal. We love the Viridian Balanced Iron Complex.

Do sources of vitamin C help the immune system? Yes, they do! So, if you are wondering what foods have a high vitamin C content, nutritional therapist and natural health expert, Rachel Kelly, suggests eating vitamin C rich food such as kiwis, acerola cherries, kale and broccoli. Alternatively, if you’re in need of a quick boost, try BetterYou’s vitamin C spray.

Does vitamin C kill viruses?

When you’re coming down with something, it can be tempting to reach for common cold and flu tablets. But reach for essential nutrients instead. It’s also something to consider if you suffer from hay fever. “Have some supplements, specifically zinc and vitamin C,” advises nutritionist and personal trainer Tess Glynne-Jones. “Studies show that these two supplements help to decrease the longevity of colds and can help prevent them all together. Other supplements to consider are cod liver oil and vitamin D. These will help increase the body’s ability to fight inflammation, therefore reducing the onset of poor immune function.”

Does vitamin C stimulate collagen production?

“When your body produces collagen, it combines amino acids which you can get from eating protein-rich foods such as chicken, fish, beans and dairy products,” says Dr Rupert Critchley, GP and director of VIVA skin clinics. “Eating foods containing nutrients and minerals such as vitamin C, vitamin A, zinc, copper and proline can also help the process. Ensuring you maintain a varied, healthy diet can therefore help the collagen production process.”

How to increase your intake

Collagen is a protein made up of three amino acids: glycine, proline and hydroxyproline. Their triple helix formation is its trademark and vitamin C is said to be essential for normal collagen production. “The process of collagen synthesis occurs mainly in the cells of fibroblasts,” says Dr Majid Shah, from Artistry Clinic, “which are specialised cells with the main function of synthesising collagen and stroma (connective tissue cells).” So, up your intake of veggies and fruits rich in vitamin C and look for vitamin C glow boosting moisturiser to help this vital process.

Vitamin C for face benefits

Vitamin C has had quite the moment in skincare: look for this skin-brightening agent in products such as primers, eye creams and moisturisers to help fade dark circles, dark spots, fine lines and revive a dull, tired-looking complexion. The wonder vitamin is also great for a variety of skin issues we commonly face during the summer months. We love The Body Shop’s Vitamin C Range – the plant based glow boosting moisturiser is a brightening must-have.

Hyaluronic acid serum

Not all powerful skincare ingredients can be mixed. But hyaluronic acid and vitamin C are two that become even stronger when paired with one another.

According to Kiehls, if you decide to use hyaluronic acid and vitamin C separately, that’s where your knowledge of the correct order to apply skincare products comes in. The general rule of thumb is to use formulas based on their consistency, applying from thinnest to thickest. This means oils come before moisturisers and after serums. There won’t be a hard-and-fast rule about which ingredient to apply first; it will depend on the product you’re using. So, a thick moisturiser with hyaluronic acid would be applied after a vitamin C serum, but a hyaluronic acid serum will come before a face cream with vitamin C in its formula.

Vitamin C: before bed or after?

Alongside SPF, retinol and a gentle cleanser, skin experts often say that vitamin C benefits our everyday skin-care routine. However, while the star component features in numerous vitamin C toners, face masks, mists and moisturisers, the most efficient way to deliver it directly into your skin for the very best results is via a potent, targeted serum. Just like retinol, though, vitamin C can be quite tricky to master, especially as it is an unstable ingredient and can change when exposed to light and air. So, we recommend applying it before you fall asleep, or if it features in your daily routine, make sure you apply SPF, too.