Almost a century ago, Hungarian scientist Albert Szent-Györgyi first isolated vitamin C — and we've been grateful ever since. It's one of the most important nutrients your body relies on, yet there's a catch: humans can't produce it on their own. We have to get every bit of it from what we eat and what we supplement.
The good news? Vitamin C works hard across your entire body, from your immune system to your skin. Here are the myths worth dropping — and the surprising ways this everyday vitamin looks after you.
Common myths about vitamin C
Will vitamin C give me kidney stones?
No. This is essentially an urban legend, one that plenty of studies have already put to rest — even though some people still repeat it. Relax: you can take vitamin C in larger doses, and over the long term, without it causing kidney stones.
Handy tip: look for vitamin C enriched with bioflavonoids. These water-soluble plant compounds help your body absorb the vitamin more effectively, multiplying its benefits.
Why take a lot of vitamin C if I just pee it out?
That's exactly the point — you take more, and often in several doses, precisely to keep your body's vitamin C levels topped up throughout the day. Because it's flushed out, you can't really overdose on it either.
Some estimates suggest around 75% of the vitamin C you take in gets used, though this varies a lot from person to person depending on the immune system. What you lose through urine is a minor cost. Trust us — that's a far smaller problem than the issues that can arise from a vitamin C deficiency.
Did you know?
Only two species — humans and guinea pigs — are unable to produce vitamin C on their own.
Just look at everything vitamin C does for you
Against viruses and bacteria
Vitamin C supports your immune system and boosts your resilience, largely by increasing the number of white blood cells that fight off the pathogens attacking your body.
That means it can help you defend against viruses, bacteria and other infections — from the common cold to a nastier bout of flu. With higher doses of vitamin C, you're less likely to catch these illnesses in the first place. And if you do get sick, it may speed up your recovery and lower the chance of complications.
For your nervous system
Vitamin C is also essential for your nervous system to function normally. Stress ramps up how much of it your body burns through — which is exactly why a stressed-out system needs a steady, generous supply.
If ongoing stress is something you're battling, it's worth looking at simple ways to support your body when tension runs high alongside your vitamin intake.
For your heart and circulation
Vitamin C helps keep your heart and circulatory system healthy: it protects your arteries and helps prevent platelets and cholesterol from building up in your blood. In doing so, it can meaningfully lower the risk of heart attack and coronary heart disease.
For its antioxidant power
Vitamin C is also an antioxidant, which means it can reduce oxidative stress — the damage caused to your cells by free radicals. And since oxidative stress plays a role in the ageing process, this is one benefit your skin will quietly thank you for.
For collagen and healthy skin
Vitamin C is indispensable for producing the collagen in your skin, so it can make a real difference to the health of your skin, hair and nails. It goes further, too: it helps maintain healthy bones, cartilage and gums, because vitamin C plays a key role in the proper function and structure of connective tissue.
If glowing skin is on your radar, you'll also want to know which everyday habits either build or break your collagen.
For cold sores
Vitamin C can be a useful ally against cold sores. Used preventively, it may stop those blisters from developing in the first place — and if one has already appeared, it can help speed up healing.
For allergies
Vitamin C can offer relief during allergy season, too. Acting as a natural antihistamine, it may help ease symptoms such as allergy-related nasal congestion.
For fertility
Vitamin C plays a significant role in both male and female fertility. Its presence is essential for producing the hormones estrogen, progesterone and testosterone — making it far more important than most people realise.
How much vitamin C should I take each day?
There's no single answer, since needs vary from person to person and rise during periods of stress or illness. Because the body can't store it and flushes out the excess, spreading your intake across several smaller doses helps keep your levels steady.
Can I really not overdose on vitamin C?
Since it's water-soluble, your body simply excretes what it doesn't use, which makes a dangerous build-up very unlikely. That's exactly why regular, generous intake is recommended rather than a single large dose.
What makes bioflavonoids worth looking for?
Bioflavonoids are water-soluble plant compounds that improve how well your body absorbs vitamin C. Choosing a supplement enriched with them means you get more benefit from the same amount.
Do humans really need to get vitamin C from food?
Yes. Humans are one of only two species — along with guinea pigs — that can't produce vitamin C internally, so every bit has to come from your diet or supplements.
