Let’s talk about a nutrient that doesn’t always get the fanfare it deserves — vitamin C. Sure, it’s the one we all grew up hearing about when we had a cold, but its resume goes way beyond that. It’s a foundational part of the body’s healing, detox, and immune toolkit — and today’s the perfect excuse to show it some love.
Vitamin C is best known for its role as a powerful antioxidant. It protects our cells from oxidative stress, supports the integrity of skin and connective tissue (hello, collagen!), and plays a big part in how we absorb iron from foods. And because it’s water-soluble and not stored in the body, we need a steady supply from food or supplements to keep levels optimal.
Back in the 1970s, Linus Pauling — a two-time Nobel Prize winner — made headlines with his bold claim that vitamin C could prevent or shorten the common cold. Since then, research has landed somewhere in the middle. No, it’s probably not going to make you immune to catching a cold. But studies do show that it can shorten the duration and lessen the severity, especially if you’re under physical stress (think athletes, frequent flyers, or parents of toddlers during flu season).
More recently, vitamin C has shown promise in supporting people with more serious viral concerns, like COVID-19 and other chronic infections. It modulates immune function in a unique way — calming overactive inflammation while helping the immune system do its job more effectively. Some hospitals even used high-dose intravenous vitamin C during the height of the pandemic with encouraging results, especially in people who were critically ill. While it’s not a magic bullet, it’s another tool that may help the body manage viral load more effectively.
In my world — working with mold, autoimmunity, and otherwise compromised clients — I also love vitamin C for its role in detoxification. It helps recycle other antioxidants like glutathione, supports bile flow and liver function, and gently buffers the oxidative stress that comes with any mobilization of toxins. It’s one of the safest, most versatile nutrients we have in our toolkit.
So, how much do you need? That depends. For general health, food-based sources are wonderful. But in cases of chronic infection, toxin load, inflammation, or immune dysfunction, supplementation may be helpful — and in some cases, necessary. I often use buffered forms like calcium or magnesium ascorbate for gentle oral support, or liposomal C for better absorption in sensitive clients. Dosage really depends on the individual, but I always recommend working with a provider to find your sweet spot — especially if you’re dealing with GI symptoms, oxalate sensitivity, or kidney stone history.
If you’re looking to up your intake through food, citrus fruits are great — but they’re far from your only option. In fact, there are plenty of colorful, vibrant foods that pack a bigger vitamin C punch than oranges. Think mango, papaya, kiwi, strawberries, bell peppers, sweet potato, and even broccoli. Bonus points if you’re getting those in organic, seasonal, rainbow-colored form.
So today, whether you’re sipping on a smoothie, loading up your plate with roasted veggies, or adding in a little supplemental support — take a moment to thank this humble nutrient. It’s doing more behind the scenes than we often realize.
