Vitamin C Supplementation: Immunity, Skin, and Real UK Experiences
Vitamin C is perhaps the most iconic supplement in the UK. Known as the "immune vitamin," it’s marketed as a daily defence against colds, a booster for skin health, and even an energy enhancer. While severe deficiency (scurvy) is virtually unheard of in modern diets, Vitamin C remains a staple of supplement aisles in supermarkets, pharmacies, and online shops.
From chewable orange tablets to effervescent powders like Berocca, and from skincare serums to high-dose capsules, Vitamin C is available in more forms than almost any other nutrient. It has also become one of the most debated supplements: some swear it keeps them healthy year-round, while others dismiss it as "expensive urine."
This article draws on real user voices from UK forums, offering insight into why people take Vitamin C, the benefits they believe they see, the side effects some experience, and how it compares with getting the vitamin from food.
Why People Take Vitamin C
The most common reason for supplementing Vitamin C is immunity. Many people start taking it during cold and flu season, or when those around them are ill, hoping it will protect them.
"I started taking it because everyone at work was getting sick and I didn’t want to catch it." -OfficeShield
Beyond immunity, Vitamin C is linked to skin and beauty. It plays a role in collagen production, which is why it’s marketed as an anti-ageing nutrient.
"I take it for my skin, it’s supposed to help with collagen and keep you looking fresh." -SkinSeeker
Others simply take it as part of a general health routine - not tied to any specific goal, but out of habit.
"Honestly it’s just habit now, one of those daily things you do for general health." -RoutineRob
This shows Vitamin C’s broad appeal: it’s seen as a low-risk, catch-all supplement that might provide benefits even if you’re already eating a decent diet.
Vitamin C and Immunity
For decades, Vitamin C has been linked to immune defence. The idea that it can prevent colds dates back to Nobel Prize winner Linus Pauling, who in the 1970s claimed high doses could ward off illness. Scientific studies since then have shown mixed results, but many users still believe in its protective power.
"Since I started 1000mg every day I haven’t had a proper cold in years." -ColdFree123
Not everyone agrees. For some, daily Vitamin C doesn’t seem to make a difference in how often they get sick.
"Didn’t do anything for me, still caught every bug my kids brought home." -MumOfTwo
And there’s a group who view the whole trend with scepticism, pointing out that excess Vitamin C is water-soluble and excreted in urine.
"It’s basically expensive wee, you just pee out what you don’t use." -SkepticSue
The truth lies somewhere in between: Vitamin C may not prevent colds, but some research suggests it can slightly reduce the duration and severity. Whether that difference feels noticeable in daily life is a matter of perspective - and possibly dosage.
Skin Health and Beauty Uses
Beyond immunity, Vitamin C is popular in skincare, both orally and topically. Serums containing Vitamin C are widely promoted for brightening skin, reducing hyperpigmentation, and fighting signs of ageing.
"The Ordinary Vitamin C serum made my skin brighter within weeks." -GlowGetter
However, results can vary, and some users report irritation or sensitivity, especially with stronger formulas.
"I tried the Revolution one, but it stung my face and I had to stop." -SensitiveSkin
Others use both oral and topical forms together, hoping for synergy.
"Vitamin C tablets plus a serum has helped with my pigmentation marks." -BrightSide
This reflects the dual identity of Vitamin C: part supplement, part cosmetic - marketed as much by skincare brands as by pharmacies.
Dosage, Absorption, and Safety
A major theme in discussions is confusion around dosage. Official guidelines in the UK recommend just 40 mg daily - easily obtained from one orange. Yet supplements often contain 500–1000 mg per tablet, and some users take multiple doses daily.
"Is 2000mg a day too much? I don’t want to give myself kidney stones." -WorriedWell
Side effects are usually mild, but some report digestive issues when they take too much.
"Anything over 1000mg gives me diarrhoea, so I stick to 500mg." -GutCheck
Absorption is another area of interest. Some users believe timed-release or liposomal Vitamin C is more effective.
"Timed-release tablets feel like they work better than the cheap ones." -SlowReleaseSam
This reflects a broader theme: people are uncertain where the line is between safe, useful supplementation and overdoing it.
Food Sources vs. Supplements
One of the biggest points of debate is whether supplements are even necessary. Vitamin C is abundant in fruits and vegetables - from oranges and kiwis to peppers and broccoli. Many argue that a balanced diet is more than enough.
"Just eat an orange, you don’t need a pill for Vitamin C." -FruitFan
Still, some prefer supplements as a safety net, particularly if their diet isn’t consistently rich in produce.
"I eat loads of veg but still take a supplement just in case." -BeltAndBraces
Others share food tips to highlight surprising sources.
"Kiwi fruit has way more Vitamin C than oranges, people forget that." -NutritionNerd
This debate highlights the tension between food-first approaches and the convenience of a tablet.
Positive Daily Routines
Despite the debates, Vitamin C remains a daily habit for many people. Often it’s part of a broader wellness routine involving multivitamins, zinc, or energy boosters.
"I take Berocca every morning, it’s my little boost." -FizzFan
Chewables are particularly popular with those who dislike swallowing tablets.
"Boots chewable Vitamin C are the only ones I actually remember to take." -ChewItUp
Some add Vitamin C to "immune stacks," combining it with zinc when they feel run down.
"I stack it with zinc when I feel run down, seems to shorten colds." -Stacker90
These routines show how Vitamin C has become part of lifestyle rituals, not just a medical supplement.
Skepticism and "Scam" Debate
Of course, not everyone is convinced. For some, Vitamin C is little more than a marketing trick - an old idea sold in new packaging.
"Vitamin C is just clever marketing, your body can’t store it anyway." -CriticalChris
Others acknowledge it might help in cases of poor diet or high stress, but otherwise see little need.
"I think it helps if your diet is rubbish, but otherwise pointless." -RealistRita
And some adopt a middle ground: even if the effect is placebo, they argue, there’s value in feeling reassured.
"Even if it’s placebo, if people feel better taking it then what’s the harm?" -PracticalPat
This scepticism mirrors the scientific evidence: Vitamin C is safe, but its benefits beyond meeting basic needs are modest.
Pharmacist’s Perspective
To provide a professional view, Alessandro Grenci, Superintendent Pharmacist at Medino, explains where Vitamin C fits in:
"Most people in the UK get enough Vitamin C from fruit and vegetables. Supplements can be useful for those with limited diets or higher needs, but high doses don’t add extra benefit and may cause side effects. A balanced diet should always come first." -Alessandro Grenci
This aligns with both the cautious forum voices and the enthusiastic ones: Vitamin C has a role, but food is the safest, most effective source.
Conclusion
Vitamin C remains one of the UK’s most popular supplements, bridging the worlds of nutrition and beauty. For some, it’s a trusted defence against colds and a staple in skincare routines. For others, it’s a waste of money, easily replaced by fruit and vegetables.
The truth seems to be somewhere in the middle. Vitamin C is safe, affordable, and accessible, and for people with poor diets or increased needs, supplementation can be beneficial. But megadoses offer no added advantage and can cause side effects.
The clearest lesson? Focus on diet first, see supplements as a backup, and remember that no tablet can replace the benefits of eating fresh fruit and vegetables.
