Got Vitamin C?
December 5th, 2025
Photo: Zoe Romeu
Writer: Jacqueline Presser
Editor: Hannah Ober
Vitamin C has been around for centuries and is one of the most recommended supplements to take, but have you ever wondered why?
Also known as ascorbic acid, Vitamin C is a water-soluble vitamin that plays an immense role in your health. Specifically for college students who are exposed to large amounts of stressors, the boosting antioxidant properties of Vitamin C are crucial to protect brain cells from oxidative stress, which can impair cognitive function. College students face significant academic pressures and social obligations, which make them more susceptible to illness. Vitamin C also affects the synthesis of dopamine, a neurotransmitter essential for mood regulation and cognitive performance.
Taking Vitamin C supplements can help strengthen immune defenses, lessen illness duration, and increase overall mental and physical well-being. It boosts immunity by elevating white blood cell activity, protecting cells from oxidative damage, and reinforcing physical barriers like the skin, while also shortening illness durations by reducing inflammation and aiding tissue repair. It can boost mental and physical well-being by aiding in neurotransmitter production, lowering fatigue, and enhancing stress resilience and recovery. This will help students remain active in their studies and extracurricular activities!
Vitamin C can also help skin health in these ways:
1. Boosts Collagen Production
Vitamin C is essential for making collagen, the protein that keeps your skin:
Firm
Smooth
Elastic
Vitamin C helps to slow visible aging, as collagen naturally decreases with age, like fine lines and wrinkles.
2. Brightens Skin & Evens Tone
Vitamin C reduces the excess melanin production by limiting tyrosinase, the enzyme that triggers pigment formation.
This helps:
Fade dark spots
Reduce hyperpigmentation
Brighten dull skin
3. Protects Against Sun Damage
Because Vitamin C is a strong antioxidant, collagen helps to neutralize free radicals created by UV exposure.
This reduces:
Sun-induced aging
DNA damage
Inflammation
Skin redness
(Note: It doesn’t replace sunscreen — it works best when combined with SPF!!)
So, how much is recommended?
For adults ages 18 and over, the National Institutes of Health (NIH) states:
Men: 90 mg
Women: 75 mg
During pregnancy: 85 mg
While lactating: 120 mg
You would be surprised, but in your cabinet or fridge, you can easily achieve these numbers daily!
Vitamin C Enhanced Recipes:
Fruit Salad:
Guava (1 medium): 165 mg
Strawberries (1 cup): 98 mg
Cantaloupe (1/4 medium): 95 mg
Papaya (1 medium): 95 mg
A Vitamin C Bomb Smoothie:
1 1/2 cups ice
2 1/2 cups fresh pineapple chunks
2 medium naval oranges, peel removed and flesh cut into 1/4s
1 large mango, peeled and cut into chunks
2-inch piece of ginger, peeled and diced
1 ripe banana, peeled
1/2 cup water to thin the smoothie, if desired
Go get your Vitamin C!
Citations:
Peart, D. (2023, April 5). 5 ways vitamin C keeps you healthy. Cleveland Clinic. https://health.clevelandclinic.org/vitamin-c (health.clevelandclinic.org)
Shmerling, R. H. (2023, May 5). *By the way, doctor: What’s the right amount of vitamin C for me?* Harvard Health Publishing. [https://www.health.harvard.edu/staying-healthy/by-the-way-doctor-whats-the-right-amount-of-vitamin-c-for-me](https://www.health.harvard.edu/staying-healthy/by-the-way-doctor-whats-the-right-amount-of-vitamin-c-for-me)
Rivera, M. (2020, April 2). Vitamin C Bomb Smoothie: Drink to Your Health. Sense & Edibility. https://senseandedibility.com/vitamin-c-smoothie/
Pullar, J. M., Carr, A. C., & Vissers, M. C. M. (2017). The roles of vitamin C in skin health. Frontiers in Chemistry, 5, [article 43]. https://doi.org/10.3389/fchem.2017.00043
