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Vitamin C - Go Natural or Take Supplements?

Vitamin C, also known as ascorbate or ascorbic acid cannot be synthesized in our body.1 Therefore, it is necessary to consume it in adequate quantity for maintaining body functions.1 Vitamin C is required for wound healing, bone formation, increasing immunity, fighting infections and preventing cancer.1 It also helps in protecting the heart and cells of the body from any damage.2

Here are some natural sources of vitamin C to keep you in the best of health.

But…Are food sources enough?

Modern farming practices use a number of chemicals to produce, store and transport the crops. This leads to a decrease in food quality with a considerable loss of micronutrients.

Therefore, in order to achieve optimal health and avoid a number of diseases, vitamin C supplementation is required.1 Numerous studies have demonstrated enhanced defense against various illnesses and improved overall health with vitamin C supplements like Ascorbic Acid (Cecon).1

Is it safe to take supplements?

Vitamin C has an excellent safety profile as it is water-soluble. So, if you consume more vitamin C than your body needs, it is excreted through urine. It is not stored in the body and therefore over dosage of vitamin C is extremely rare.3 A daily consumption of up to 2000 mg vitamin C is safe for most adults.4 Experts suggest taking a 500 mg daily supplementation of vitamin C daily to reap its beneficial effects.2

The key take away

In order to ensure optimal health, it is necessary to take vitamin C supplements and a diet rich in fruits and vegetables.1

If symptoms persist, consult your doctor.


1. Deruelle F, Baron B. Vitamin C: is supplementation necessary for optimal health?. J Altern Complement Med. 2008;14(10):1291-1298. doi:10.1089/acm.2008.0165

2. https://panlasangpinoy.com/the-best-sources-of-vitamin-c-in-foods/

3. Cerullo G et al. (2020) The Long History of Vitamin C: From Prevention of the Common Cold to Potential Aid in the Treatment of COVID-19. Front. Immunol. 11:574029.

4. John N Hathcock et al. Vitamins E and C are safe across a broad range of intakes, The American Journal of Clinical Nutrition, Volume 81, Issue 4, April 2005, Pages 736–745

5. Schlueter and Johnston. Vitamin C: Overview and Update. Journal of Evidence-Based Complementary & Alternative Medicine 16(1) 49-57

Get your everyday armour of protection​
How strong in Vitamin C is your family’s favourite dish?
Select a dish. Discover its Vitamin C content.

PHI2194493 June 2021

PHI2194495 June 2021

ASC Ref Code:

A141P051421CS, A033P101821CS, A034P101821CS, A035P101821CS, A036P101821CS, A037P101821CS, A038P101821CS, A039P101821CS, A040P101821CS, A078P101821CS, A079P101821CS, A080P101821CS

If symptoms persist, consult your doctor.

1Filipino Adobo Chicken. https://www.eatthismuch.com/recipe/nutrition/filipino-adobo-chicken,955699/ Accessed 5 July 2021​

2Sisig Recipe. http://recipeofhealth.com/recipe/sisig-561679rb Accessed 5 July 2021

3Crispy Pata (Deep-Fried Leg of Pork) Recipe. http://recipeofhealth.com/recipe/crispy-pata-deep-fried-leg-of-pork-306396rb Accessed 5 July 2021

4Chicken Inasal. https://www.kawalingpinoy.com/chicken-inasal/#wprm-recipe-container-33181 Accessed 5 July 2021​

5Pancit Palabok Made Easy. https://www.foxyfolksy.com/pancit-palabok-made-easy/ Accessed 5 July 2021

6How To Cook The Best Bulalo Recipe (beef shank soup). https://eatlikepinoy.com/best-bulalo-recipe/#Best_Bulalo_Recipe Accessed 5 July 2021​

7How To Make The Best Arroz Caldo Recipe The Classic Filipino Porridge. https://eatlikepinoy.com/best-arroz-caldo-recipe/#Best_Arroz_Caldo_Recipe Accessed 5 July 2021

8Kare Kare Recipe – Panlasang Pinoy. https://panlasangpinoy.com/kare-kare-recipe/#wprm-recipe-container-47391 Accessed 5 July 2021

9Sinigang. https://panlasangpinoy.com/pork-sinigang-na-baboy-recipe/#wprm-recipe-container-45253 Accessed 5 July 2021

10Beef Tapa. https://www.kawalingpinoy.com/beef-tapa/#wprm-recipe-container-30701 Accessed 5 July 2021

1Multivitamins. https://www.drugs.com/mtm/multivitamins.html Accessed 5 July 2021​

2Should I Take a Daily Multivitamin? https://www.hsph.harvard.edu/nutritionsource/multivitamin/ Accessed 5 July 2021​

3Do Multivitamins Work? The Surprising Truth https://www.healthline.com/nutrition/do-multivitamins-work#what-they-are Accessed 5 July 2021​

4The power of vitamins in athletics https://training-conditioning.com/article/the-power-of-vitamins/#:~:text=They%20also%20help%20with%20the,micronutrient%20needs%20than%20non%2Dathletes Accessed 5 July 2021​

5Top Foods High in Vitamin C https://www.webmd.com/diet/foods-high-in-vitamin-c#2 Accessed 5 July 2021

6The 10 Best Foods That Are High In Zinc https://www.healthline.com/nutrition/best-foods-high-in-zinc#TOC_TITLE_HDR_3 Accessed 5 July 2021​

720 Foods That Are High in Vitamin E https://www.healthline.com/nutrition/foods-high-in-vitamin-e Accessed 5 July 2021​

816 Foods That Are High in Niacin (Vitamin B3) https://www.healthline.com/nutrition/foods-high-in-niacin#TOC_TITLE_HDR_2 Accessed 5 July 2021​

928 Vitamin B5 Foods for Staying Healthy & Energetic https://medalerthelp.org/blog/vitamin-b5-foods/ Accessed 5 July 2021​

1015 Vitamin B-6 Rich Foods https://www.healthline.com/health/vitamin-b6-foods Accessed 5 July 2021​

1123 Vitamin B1 Foods You Should Include in Your Diet https://medalerthelp.org/blog/vitamin-b1-foods/ Accessed 5 July 2021​

1225 Vitamin B2 Foods Essential for Your Well-Being https://medalerthelp.org/blog/vitamin-b2-foods/ Accessed 5 July 2021​

1323 Vitamin B12 Foods to Feel Positive & Energetic https://medalerthelp.org/blog/vitamin-b12-foods/ Accessed 5 July 2021​

1429 Vitamin B9 Foods Great for Physical & Mental Health https://medalerthelp.org/blog/vitamin-b9-foods/ Accessed 5 July 2021​

Disclaimer: This site offers general health-related information and is not meant to replace expert medical advice. For questions on specific diseases, symptoms and treatments, please consult a healthcare professional.