The best time to take vitamin C for maximum absorption

Vitamin C is essential for our body. However, what is the best time of day to take vitamin C? Let's find out together!

Vitamin C is one of the most well-known vitamins for its ability to boost the immune system and beautify the skin. While citrus fruits are often the main source of vitamin C, some people turn to supplements to meet their daily needs. If you are planning to take vitamin C supplements, you may be wondering when is the best time to take vitamin C to maximize the benefits and minimize side effects . Here is the information for you.

What is vitamin C?

Vitamin C is a water-soluble vitamin that is essential for a number of important processes in the human body. Vitamin C protects DNA from oxidative damage, contributes to collagen production, and plays an important role in maintaining a healthy immune system. Vitamin C also enhances the absorption of certain minerals, especially iron, which is important for overall nutritional balance.

Because the body cannot produce or store large amounts of vitamin C, regular supplementation is needed. The recommended daily intake is 90 milligrams for men and 75 mg for women, with higher needs during pregnancy, breastfeeding, or when sick.

Although most people can meet their needs through diet, however, some groups are at higher risk of deficiency and may benefit from taking supplements.

Smokers and those exposed to secondhand smoke have increased oxidative stress, increasing their vitamin C needs by 35 mg above the recommended intake. Additionally, chronic stress increases the body's need for vitamin C, as this nutrient is used up rapidly during the stress response. In rare cases, people who eat very few fruits and vegetables may need vitamin C supplements to achieve adequate levels.

Should I take vitamin C in the morning or evening?

There is no best time to take vitamin C. You can take it at any time of the day. Since vitamin C is water-soluble, it is absorbed relatively quickly, and excess is excreted in the urine.

The timing of vitamin C supplements makes a difference in relation to meals, as vitamin C helps increase the absorption of minerals, especially non-heme iron from plant foods. To boost absorption, pair plant-based iron with foods rich in vitamin C. Calderone notes that this can help reduce the risk of iron-deficiency anemia, which is especially important for vegetarians, vegans, and menstruating women.

According to nutritionists, it's best to take vitamin C supplements after meals to help prevent stomach irritation, which can occur if taken on an empty stomach.

Marvin Fry

Update 16 September 2025