Incorporating Vitamin C into your daily life doesn’t have to be complicated. You can do this primarily through a balanced diet rich in fruit and vegetables, or through supplementation. Whether you’re interested in the benefits of Vitamin C for immunity, reducing tiredness, or supporting skin health, the good news is that small, consistent actions can make a big difference.
What Is Vitamin C?
Vitamin C, also known as ascorbic acid, is an essential nutrient that the human body cannot produce on its own – unlike many animals, which are able to synthesise it naturally[1]. As a result, it must be obtained regularly through diet or supplementation.
According to the NHS[2], Vitamin C plays an important role in several key functions, including:
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Protecting cells and keeping them healthy
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Maintaining healthy skin, blood vessels, bones, and cartilage
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Supporting wound healing
Vitamin C is water-soluble, meaning it dissolves in water and is not stored in the body for long periods of time. This makes regular intake essential for maintaining adequate levels and avoiding deficiency. A shortfall may affect energy, healing, and general wellness, which is why including it in your daily routine is recommended.
So, How Can I Incorporate Vitamin C into My Routine?
The NHS state that adults aged 19 to 64 need to consume 40mg of Vitamin C each day, which can usually be achieved through a balanced diet alone.
Dietary Sources of Vitamin C
The simplest way to boost your intake of Vitamin C is to focus on whole, raw foods. Heat can reduce Vitamin C content, so try to eat some fruits and vegetables uncooked. Examples include:
- Citrus fruits such as oranges, lemons and grapefruits
- Kiwi and strawberries
- Bell peppers, broccoli and kale
- Tomatoes and spinach
A variety of these foods incorporated into daily meals can help maintain levels and reduce the risk of deficiency.
Vitamin C as a Supplement
While food should be your first source of nutrients, there are times when a supplement may be appropriate – such as during winter months, if your diet is limited, or if you’re supporting specific wellness goals. Supplements are widely available in tablet, powder, and chewable forms, making them easy to fit into your daily routine. Remember, though, that more is not always better: high doses can sometimes cause digestive upset, so it’s always best to follow the recommended guidelines.
Napiers Wild Elderberry Elixir
One option available at Napiers is the Wild Elderberry Elixir, which offers a simple and tasty way to top up your Vitamin C intake. This concentrated syrup combines elderberries, bramble, and rosehips – all naturally rich in Vitamin C – with carefully chosen herbs and spices to support immune health.
Each teaspoon (5ml) provides 100mg of Vitamin C, more than twice the daily requirement for adults, and each 150ml bottle contains 13,000mg of elderberries. Elderberry has long been valued in herbal medicine for its antiviral properties and its ability to help protect against seasonal coughs and colds.
The formula includes ingredients such as Japanese knotweed, inula, ginger, and cinnamon, which bring additional antioxidant, soothing, and warming properties. Free from alcohol, gluten, soya, dairy, and wheat, it’s suitable for most diets and makes a family-friendly option.
How to Take It
The elixir is easy to add into your daily routine:
- Adults and children aged 12+: Take 1 teaspoon (5ml) 2 to 3 times a day, away from food.
- Children 6–12 years: Take 1/2 teaspoon (2.5ml) up to 3 times a day, away from food.
- Children 2–5 years: Take 1/4 teaspoon (1.25ml) up to 3 times a day, away from food.
The elixir is easy to add into your daily routine. Whether taken straight from the spoon or mixed with a favourite drink, this herbalist-formulated syrup offers a practical, family-friendly way to support immune health and resilience throughout the year.
Tip: Many parents have told us their children enjoy it stirred into a glass of orange juice at breakfast.
Who Might Need Extra Vitamin C?
Some groups may have higher needs, such as those with certain health conditions, or individuals with limited diets. Parents often ask about Vitamin C for children: while most children meet requirements through food, supplements are sometimes used if diets are restrictive.
Some people turn to Vitamin C during times of illness, such as when experiencing the common cold. While research is mixed, consistent intake may shorten the duration of symptoms for some people.
If you think you may be low in Vitamin C, look out for signs of deficiency such as fatigue, poor wound healing, or gum problems.
Professional Guidance
Before considering any herbal remedies or supplements, we recommend speaking to a registered herbalist first. Book a consultation at Napiers to receive personalised guidance based on your individual health profile.
Incorporating Vitamin C into your lifestyle doesn’t need to be overwhelming. From enjoying more fresh fruit and vegetables to considering a trusted supplement, there are many practical ways to make sure you’re getting enough each day. By taking small, consistent steps, you can support your overall wellness, reduce the risk of deficiency, and maintain healthy energy and vitality.
Vitamin C is an amazing nutrient with properties beyond supporting a healthy immune system. Did you know it's also a powerful brightening ingredient when used in skincare? Rich in antioxidants, Vitamin C helps protect your skin from environmental damage while promoting a radiant, even complexion. Learn more here.
FAQs
What food is highest in Vitamin C?
Red and yellow peppers are among the foods with the highest Vitamin C content, often surpassing citrus fruits. Guava is also high in Vitamin C content.
What organ does Vitamin C support?
Vitamin C supports the whole body, particularly skin, blood vessels, and the immune system, rather than targeting a single organ.
Can Vitamin C help with the common cold?
While it may not prevent colds, some studies suggest it can slightly reduce the duration of symptoms if taken regularly.
What are the signs of Vitamin C deficiency?
Common signs include tiredness, frequent infections, slow wound healing, and gum problems. Severe deficiency can lead to scurvy, though it is rare today.
Is Vitamin C safe for kids?
Yes, in the right amounts. Most children get enough through diet, but supplementation should only be given under professional guidance.
References
- Li, Y. and Schellhorn, H.E. (2007) "New developments and novel therapeutic perspectives for vitamin C", The Journal of Nutrition, 137(10), pp. 2171–2184. Available at: ScienceDirect.
- NHS. Vitamin C. Available at: NHS.
