Immune-Supporting Vitamin That Still Matters Every Day: Vitamin C Benefits

October 1, 2025

Introduction

Vitamin C is one of the most recognised vitamins, often linked with immunity and staying healthy through the colder months. But this essential nutrient does much more than help you through cold and flu season. From supporting collagen formation for skin and joints to helping reduce tiredness and fatigue, Vitamin C is a daily wellness cornerstone.

In the UK, adults are advised to get 40mg of Vitamin C per day, usually from a balanced diet rich in fruits and vegetables. However, busy lifestyles, seasonal changes, or limited dietary variety mean that some people look to supplements for consistent support.

Vitamin C also works particularly well when paired with Zinc — another key nutrient that contributes to normal immune function and supports healthy skin, hair, and nails. That’s why our Vitamin C & Zinc Tablets combine both nutrients in one convenient, vegan-friendly daily serving: 100mg Vitamin C and 20mg Zinc, made right here in the UK.

In this guide, we’ll explore what Vitamin C is, the benefits it offers, how much you need, the best food sources, and when a supplement like Vitamin C & Zinc might be worth considering. We’ll also answer some of the most common questions people ask about Vitamin C to help you make an informed choice about your wellness routine.

Disclaimer: The information in this article is for general educational purposes only and should not be taken as medical advice. Supplements should not replace a balanced diet or healthy lifestyle. If you have underlying health conditions, are pregnant, breastfeeding, or taking medication, please consult a healthcare professional before starting any new supplement.

What Is Vitamin C?

Vitamin C, also known as ascorbic acid, is an essential water-soluble vitamin that plays a vital role in keeping your body healthy. Because it cannot be produced or stored in large amounts by the body, you need a regular intake from food or supplements to maintain steady levels.

Vitamin C is best known for its role in supporting the immune system, but it also contributes to collagen production, wound healing, and protecting cells from oxidative stress. As a powerful antioxidant, it helps defend the body against free radicals — unstable molecules that can contribute to cell damage.

Interestingly, Vitamin C works even better when paired with Zinc. Together, they form one of the most researched nutrient combinations for immunity, skin health, and energy. Our Vitamin C & Zinc Tablets are designed to provide this natural synergy in a single, convenient one-a-day tablet.

Key Benefits of Vitamin C

Vitamin C offers a wide range of benefits for daily wellness. While it’s often linked with immunity, its role in the body goes much further, supporting skin, energy, and overall vitality.

Immune Support

Vitamin C contributes to the normal function of the immune system and may help reduce tiredness during periods of stress or seasonal change. When combined with Zinc, this support is even stronger, making it one of the most researched nutrient pairings for immune health. Our Vitamin C & Zinc Tablets are designed to provide this synergy in one simple daily serving.

For broader immune support, you may also consider our seasonal blends like the Autumn Vitamins Bundle, which combines Vitamin C with Vitamin D3 and Ashwagandha to support overall wellness during colder months.

Skin & Collagen Formation

Vitamin C plays a vital role in collagen production, the protein that supports healthy skin, joints, cartilage, and connective tissue. By supporting collagen, Vitamin C may help maintain firm, youthful-looking skin and aid normal healing processes.

If you’re looking to support beauty from within, our Hair, Skin & Nails Tablets can be a great complement, offering Biotin, Zinc, and Selenium alongside your daily Vitamin C intake.

Energy & Tiredness

Vitamin C contributes to the reduction of tiredness and fatigue by supporting normal energy-yielding metabolism. This makes it particularly useful during busy or stressful times when your body is working harder than usual.

For an even more complete daily energy and wellness solution, our Super 7 Wellness Bundle combines Vitamin C with six other key nutrients to help maintain energy, resilience, and balance.

Antioxidant Protection

Vitamin C is a powerful antioxidant that helps protect cells from oxidative stress caused by free radicals. This antioxidant role supports long-term wellness and contributes to the normal function of many processes in the body.

Daily Requirements & UK Guidelines

In the UK, the NHS recommends that adults aged 19–64 get around 40mg of Vitamin C per day. Most people can achieve this through a balanced diet rich in fruits and vegetables. However, factors like seasonal changes, busy routines, smoking, or limited dietary variety can sometimes make it harder to reach consistent levels.

Our Vitamin C & Zinc Tablets provide 100mg of Vitamin C per serving, which is more than double the daily recommendation. This ensures you have a safe and supportive daily intake, especially during colder months or periods of stress. Each tablet also delivers 20mg of Zinc, another important nutrient for immunity and skin health.

For those who prefer a more complete option that covers multiple daily essentials, our A–Z Multivitamins provide 22 active vitamins and minerals, including Vitamin C, in a single convenient daily tablet.

Top Food Sources of Vitamin C

Food should come first. Most people in the UK can reach their daily Vitamin C needs by eating a variety of fruit and veg. Here are some naturally rich sources you can rotate through the week:

Bell peppers (especially red)
Broccoli and Brussels sprouts
Kiwi and strawberries
Citrus fruits like oranges and grapefruit
Blackcurrants (very high in Vitamin C)
Tomatoes and spinach

If you prefer a food-forward supplement to support your intake, our whole-food blend Premium Moringa Superfood Blend includes plant-based ingredients and added Vitamin C as part of a broader daily wellness routine.

Tip: Vitamin C can help increase the absorption of non-heme iron from plant foods. Pairing Vitamin C–rich foods (e.g., peppers or citrus) with iron sources (e.g., beans, spinach) may support better iron uptake. If you’re focusing on energy and iron status, see our Iron & B12 Tablets for additional daily support.

Vitamin C Supplements in the UK

While a balanced diet should always be the foundation, supplements can provide reliable daily support when diet alone may not be enough. This is especially useful during the winter months, busy work periods, or times when fruit and vegetable intake is lower than usual.

Vitamin C supplements come in several forms, including tablets, capsules, powders, and more advanced options like liposomal formulations. The right choice often depends on convenience and lifestyle.

Our Vitamin C & Zinc Tablets combine two essential nutrients in one easy-to-take daily serving: 100mg Vitamin C and 20mg Zinc. This pairing is one of the most researched nutrient combinations for immunity, skin health, and energy, and it’s delivered in a vegan-friendly tablet made in the UK.

If you’re looking for a more complete daily approach, consider our Wellness Vitamins Bundle, which brings together Vitamin C, Vitamin D3, Turmeric, and Ashwagandha to cover multiple areas of wellbeing in a single package.

Vitamin C Deficiency Symptoms

Although Vitamin C deficiency is relatively rare in the UK, it can still occur in people with very limited diets, smokers, or those with certain health conditions. Mild deficiency may lead to symptoms that are easy to overlook but can affect daily wellbeing.

Feeling more tired or lacking energy
Weakened immunity and frequent colds
Dry or splitting hair
Slow wound healing or bruising easily
Swollen or bleeding gums

Severe deficiency can lead to scurvy, a condition historically known among sailors who lacked access to fresh fruit and vegetables. While very rare today, it highlights just how vital this nutrient is.

If you’re looking for steady daily support, our Vitamin C & Zinc Tablets offer an easy way to maintain consistent intake and support normal immunity, skin, and energy levels.

Should You Take Vitamin C Every Day?

For most people, eating a balanced diet rich in fruits and vegetables is enough to meet daily Vitamin C needs. However, adding a supplement can be a practical way to ensure consistency, especially during the colder months, busy periods, or when lifestyle and diet make it harder to get enough from food alone.

Daily supplementation is generally safe, as Vitamin C is water-soluble and excess amounts are excreted by the body. Still, very high intakes (over 1,000mg per day) may cause mild side effects such as digestive discomfort. Our Vitamin C & Zinc Tablets provide a balanced and effective daily dose of 100mg Vitamin C along with 20mg Zinc, well within safe limits for daily use.

iron supplement from vita london - one pouch

Vitamin C also supports better absorption of iron, which is particularly helpful for those who rely on plant-based diets. If energy is your focus, combining Vitamin C with our Iron & B12 Tablets may be beneficial for supporting normal red blood cell formation and energy-yielding metabolism.

Frequently Asked Questions

Can Vitamin C prevent colds?

Research shows that Vitamin C is unlikely to prevent you from catching a cold, but regular supplementation may slightly reduce the duration and severity of symptoms. Combining Vitamin C with Zinc has been shown to offer even stronger immune support.

Is it better to get Vitamin C from food or supplements?

A food-first approach is always best, since fruits and vegetables provide Vitamin C alongside fibre and other phytonutrients. However, supplements can help you maintain consistent levels, especially if your diet is limited or you want extra seasonal support. A balanced option is our A–Z Multivitamins, which cover multiple essential nutrients in one daily serving.

What’s the best time of day to take Vitamin C?

Vitamin C can be taken at any time of day, with or without food. Many people prefer taking it in the morning with breakfast as part of their routine.

How much Vitamin C is too much?

The NHS suggests that taking less than 1,000mg per day of Vitamin C supplements is unlikely to cause harm. Higher amounts may lead to digestive discomfort. Our Vitamin C & Zinc Tablets provide a safe and effective 100mg daily dose.

Does Vitamin C help with skin and collagen?

Yes — Vitamin C supports the normal formation of collagen, which is essential for skin, cartilage, bones, and connective tissue. If your focus is beauty from within, you may also like our Hair, Skin & Nails Tablets, which work well alongside Vitamin C to support skin, hair, and nail health.

Can I take Vitamin C & Zinc every day?

Yes — this combination is safe for daily use and is one of the most effective nutrient pairings for immune support. Our Vitamin C & Zinc Tablets are designed to deliver exactly that in one convenient serving.

Summary & Takeaways

Vitamin C remains one of the most important daily nutrients, supporting immunity, energy, skin, and overall wellness. While most people can get enough through diet, supplements provide a simple way to ensure consistent intake — especially during colder months or busy periods.

The NHS recommends 40mg per day, but many people choose to supplement for added support.
Vitamin C plays roles in immune defence, collagen formation, and reducing tiredness and fatigue.
Combining Vitamin C with Zinc creates one of the most effective nutrient pairings for immunity and skin health.
Our Vitamin C & Zinc Tablets provide 100mg Vitamin C and 20mg Zinc in a vegan-friendly, UK-made daily serving.
For broader support, explore bundles like the Wellness Vitamins Bundle or Super 7 Bundle, which combine Vitamin C with other key nutrients for complete daily wellness.

As always, supplements should complement a balanced diet and healthy lifestyle. If you have specific health concerns or conditions, consult a healthcare professional before making changes to your supplement routine.

References

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