Vitamin C benefits: From energy to immunity, see how vitamin C could help support your health

Vitamin C benefits: From energy to immunity, see how vitamin C could help support your health

28 Nov 2021

Our bodies require energy for virtually everything that we do - from getting out of bed in the morning, a rigorous workout and everything else in between. Whilst getting sufficient sleep and nutrients from a balanced diet is essential to maintaining our energy levels, sometimes we may need an extra boost.

The benefits of vitamin C contribute to our overall health and our energy levels. Let’s get to know how vitamin C supports energy, and how it can be achieved through a balanced diet and supplementation.

Overview of vitamin C benefits

Ascorbic acid, more widely known as vitamin C, is a water-soluble nutrient that our body requires to function properly and is most often acquired through the food we eat (1,2,3). As a water-soluble substance, vitamin C isn’t just easily dissolved, but our bodies absorb it at such rapid rates that it’s imperative that we replenish it on a daily basis.

Vitamin C benefits several bodily processes and protects major organs by helping support bones and joints, maintaining liver function and brain health, and most notably, providing support for healthy immune system function.

Vitamin C for energy

Vitamin C for energy

Considering how vitamin C can help support healthy immune function, a deficiency in the nutrient can lead to increased instances of infection, further development of new or existing medical conditions, as well impair the body’s ability to recover from injury (1,2,3).

Alongside this, vitamin C benefits our energy levels, by maintaining and supporting energy production. The mechanism at work is how vitamin C works closely with the mitochondria, the part of the cell that produces energy.

Vitamin C plays a critical role in the transport of fatty acids necessary for generating metabolic energy (4). Vitamin C is a critical nutrient needed to maintain mitochondrial health so that our mitochondria can continue producing energy at an optimum rate (5). Without vitamin C supporting mitochondrial health, we would suffer from low mood and insufficient energy, both of which are potentially exacerbated by conditions brought about by the winter.

A lack of vitamin C for energy during this time of the year may hinder us from living fulfilling lives; it may become doubly difficult to sustain productivity at work or school, to socialise, to make time for exercise, or to simply enjoy our day to day lives.

Vitamin C for energy

Below are some of the sources of vitamin C for energy that you can opt for:

A well-rounded and healthy diet

In general, our bodies get most of the vitamins it needs from the food we eat. Healthy, whole foods are packed with nutrients, so with a balanced diet, we provide our bodies with sufficient nutrients to stay healthy. Below is a list of several foods that you can always have ready at home, and perhaps to stock more of during the winter when vitamin C for energy becomes a bigger concern.

Animal products

Go beyond meat and poultry if you want to reap vitamin C benefits2.

Most traditional animal meats do not contain sufficient amounts of vitamin C, however, other animal products such as liver, fish roe, and eggs are much more reliable sources of vitamin C (1).

Fruits and vegetables

Fruits and vegetables are great sources of vitamin C for energy. Surprisingly to most, when looking for fruits and vegetables that have high vitamin C content, it might be better to ditch that orange for better options. Fruits like kiwi, lemon, grapefruit, most berries, and papaya are better options for your daily vitamin C requirements (1). Vegetables, capsicums, tomatoes, broccoli, brussels sprouts, cabbages, and cauliflower can also be other options to include in your balanced diet.

Vitamin C for energy


While eating a daily balanced diet is the ideal way to get all the nutrients you need, there are many challenges that can hinder this process. For instance, you may have certain dietary or lifestyle restrictions that limit the kinds of food that you can eat. In cases such as this, vitamin C supplementation is a readily available, convenient, and safe alternative. It should not replace a well-rounded diet, but can work well when paired with one that suits your restrictions.

Looking for a supplement plan that’s geared just for you? Build your own vitamin pack today with Vitable Australia. Our highly customisable plans allow you to personalise your multivitamin packs to include only the supplements that you need, which can range from energy to everything else. That’s not all, get your daily vitamin subscription plan delivered right to your doorstep as part of our vitamin delivery services.

Find out more about other supplements that can help you with energy:

Iron | Ashwagandha | Magnesium | B complex | Acetyl L-carnitine | Vitamin C | Vitamin B12

*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.


  1. Vitamin C (2020), Accessed on October 21, 2021 from
  2. Vitamin C (2020), Accessed on October 21, 2021 from
  3. Vitamin C (n.d.), Accessed on October 21, 2021 from
  4. Vitamin C and Immune Function (2017), Accessed on October 21, 2021 from
  5. Vitamin C, Mitochondria, and Cellular Energy (2019), Accessed on October 21, 2021 from