Supports collagen production, improves cognitive function, and boosts immunity

As seasonal transitions arrive and colds and flu become more common, people are often advised to increase their intake of vitamin C. Closely associated with immunity and overall health, vitamin C is one of the most frequently mentioned essential nutrients. But what exactly does vitamin C do for the body to earn such widespread attention?

With vitamin C becoming especially important during this time of year, U.S. health information outlet Everyday Health has outlined its key health benefits.

Supports Firm, Healthy Skin by Aiding Collagen Production

According to the U.S. National Institutes of Health (NIH), vitamin C is essential for collagen synthesis in the body. Collagen is the most abundant protein in the human body and plays a crucial role in organs, hair, skin, nails, tendons, and ligaments.

As we age, the body’s ability to produce collagen decreases, while existing collagen breaks down more rapidly. This leads to loss of skin elasticity, the formation of wrinkles, and slower wound healing. Adequate vitamin C intake helps support collagen production, contributing to firmer, more resilient skin.

In fact, studies have shown that topical application of vitamin C can increase collagen production, resulting in visibly younger-looking skin.

A Powerful Antioxidant That Fights Aging and Disease — and Strengthens Immunity

Vitamin C is one of the most well-known antioxidants. Free radicals are unstable, high-energy oxygen molecules that are naturally produced during respiration. When present in excess, they can damage cells and tissues. Antioxidants neutralize these free radicals, reducing oxidative stress.

Vitamin C also plays a key role in supporting the immune system. By protecting the body from oxidative stress and lowering the risk of tissue damage, vitamin C helps maintain immune defenses. Conversely, a deficiency can weaken immunity and increase susceptibility to illness.

This is why vitamin C intake is emphasized during seasonal changes. While it may not cure the common cold, sufficient vitamin C intake can lower the risk of infection and help shorten recovery time.

Improves Brain Function and May Support Cancer Treatment

Vitamin C contributes to the synthesis of neurotransmitters, which allow the brain to communicate with the rest of the body. It also supports cognitive function, making it beneficial for overall brain health.

Vitamin C may also play a role in cancer treatment. According to the Mayo Clinic, diets rich in fruits and vegetables high in vitamin C are associated with a reduced risk of certain cancers. However, it remains unclear whether this effect is due directly to vitamin C or to overall healthy dietary patterns.

While vitamin C’s role in cancer prevention has not been definitively proven, evidence suggests it may support cancer treatment. A study published in Anticancer Research found that high-dose vitamin C, when used alongside chemotherapy, may help combat breast cancer cells. That said, a limitation of the study was that the vitamin C doses used were far higher than what can realistically be obtained through diet or supplements alone.

Boosts Iron Absorption and Supports Eye Health

Vitamin C enhances the body’s absorption of iron, a mineral essential for growth, development, oxygen transport throughout the body, and hormone production.

According to the American Optometric Association, vitamin C may also lower the risk of cataracts and slow the progression of age-related macular degeneration (AMD). Daily supplementation with 500 mg of vitamin C has been shown to slow disease progression in AMD patients due to its antioxidant effects. However, long-term use for eye health should be discussed with an ophthalmologist.

Eat More Oranges, Kiwi, and Bell Peppers

To fully benefit from vitamin C’s wide range of health effects, it’s important to regularly include vitamin C–rich foods in your diet. Excellent sources include bell peppers, citrus fruits, kiwi, broccoli, tomatoes, and Brussels sprouts.

According to NIH-affiliated guidelines, the recommended daily intake of vitamin C is 75 mg for adult women and 90 mg for adult men.

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