A Clear-Eyed Look at What Our Bodies Actually Need

Vitamin C has become one of the most marketed nutrients in the wellness world. From immune “shots” to high-dose sachets and liposomal gels, it’s easy to assume that more is better. But is this true? Do our bodies really need 1,000 mg… 2,000 mg… or even more every single day?

Let’s take a balanced, science-informed look at how vitamin C works in the body, what we naturally get from our diet, when supplementation makes sense - and how to navigate modern high-dose marketing claims.

The Role of Vitamin C in Human Health

Vitamin C (ascorbic acid) is an essential nutrient, meaning we can’t make it ourselves. We must get it from food.

Its core roles include:

1. Collagen formation - Essential for skin, joints, blood vessels, and wound healing.

2. Antioxidant protection - Helps neutralise free radicals, protects cells, and regenerates other antioxidants (e.g., vitamin E).

3. Immune function - Supports the production and function of white blood cells, enhances immune defence, and regulates inflammation.

4. Brain & mood support - Required for neurotransmitter synthesis (noradrenaline, serotonin pathways).

5. Iron absorption - Improves absorption of non-heme iron from plant foods.

Vitamin C is undeniably important — but that doesn’t automatically mean mega doses are necessary.

Do We Get Enough Vitamin C From Diet Alone?

For most people who consume fruits and vegetables, the answer is yes.

Foods naturally rich in vitamin C include:

•    Kiwi
•    Berries
•    Citrus fruits
•    Peppers
•    Tomatoes
•    Broccoli
•    Leafy greens

A single kiwi contains about 70 mg. A cup of strawberries contains 85 mg. A red pepper contains up to 120 mg. Most people eating a balanced diet easily reach 100–200 mg/day, which is enough to saturate many tissues and keep the body functioning optimally.

So, why do people want to take more?

When higher intake helps?

There are situations where extra vitamin C is beneficial or even recommended:

1. Stress, illness, or increased immune demand

Illness increases the metabolic use of vitamin C. A short-term increase (250–1,000 mg/day) can support recovery.

2. Poor diet or low fruit/veg intake

People who eat very little fresh produce often have lower baseline vitamin C and benefit from a supplement.

3. Smokers & passive smokers

Smoking increases oxidative stress and vitamin C turnover. Smokers often need a higher intake.

4. People with chronic inflammation

Conditions with ongoing oxidative stress may increase vitamin C demand.

5. Recovery from surgery or injury

Because of its collagen and immune roles, vitamin C supports healing.

6. High physical stress

Athletes or people with intense training loads may benefit from higher doses.

Benefits of Vitamin C Supplementation

Supplementing vitamin C can offer:

•    Enhanced immune resilience
•    Improved wound healing
•    Skin health & collagen support
•    Reduced oxidative stress
•    Improved iron absorption
•    Protection during stress or illness

But these benefits plateau. There is a point where “more” no longer delivers added physiological value — it’s simply excreted.

Do We Really Need Mega Doses?

Short answer: Not usually.

Vitamin C absorption is saturable. The body absorbs efficiently at lower doses (100–200 mg) and then decreases absorption progressively. Once plasma levels are saturated, extra vitamin C is excreted in urine.

Mega doses (1,000–3,000 mg/day) often:

•    Add little benefit beyond moderate doses
•    Can cause digestive upset
•    Increase urinary oxalates (not ideal for kidney stone-prone people)
•    Cost more without offering proportionally more value

So are mega doses a marketing gimmick? Often, yes — for daily use.

They can be helpful short-term during illness, but unnecessary for regular supplementation for most healthy adults.

Standard Daily Supplementation: What’s Reasonable?

General guidance:

For most people:

•    250–500 mg/day is more than adequate.

During illness or higher demand:

•    500–1,000 mg/day for a short period (days, not months).

Very high chronic doses (>1,000 mg/day)

•    Usually not needed
•    Not more effective long-term
•    Should be used thoughtfully

Where Liposomal Vitamin C Fits In?

Liposomal delivery wraps vitamin C in a phospholipid layer, improving absorption and tissue uptake compared to regular tablets.

This means:

•    You may get more benefit from a lower dose
•    It may be gentler on the stomach
•    It may support more stable blood levels

However, better absorption does not necessarily mean you need to take more. It means you can often take less.

In the table below, we compare Natraceutics’ 500 mg liposomal vitamin C with higher-dose alternatives, such as Altrient Vitamin C (1,000 mg), because optimal dosing can make a significant difference. Evidence shows that vitamin C absorption is saturable: at higher oral doses, absorption efficiency drops, and the body excretes the excess. 

Liposomal formulations improve uptake: a randomised, double-blind trial found that just 500 mg of liposomal vitamin C produced ~27% higher peak plasma levels (and ~20% higher leukocyte concentrations) than standard ascorbic acid.  That means with a well-absorbed 500 mg, you may hit effective tissue levels without needing mega‑doses - giving you better dosing flexibility, less waste, and potentially fewer side-effects.

Comparison: Natroceutics Liposomal Vitamin C vs Altrient Vitamin C 

So, Do You Need 1,000 mg? For most people: no.

A high-quality 500 mg liposomal supplement (like Natroceutics) already covers daily needs and supports immunity, energy, and antioxidant protection.

Take 1,000 mg when:

•    You’re fighting an infection
•    You’re under extreme stress
•    You’re recovering from injury/surgery
•    You’re a smoker
•    You’ve been run down or eating poorly

But ongoing mega-dose vitamin C is rarely necessary for someone with a good diet and overall health.

Final Thoughts

Vitamin C is essential — but smart supplementation beats high-dose habits.

•    Your diet does most of the work.
•    A moderate supplement fills the gap.
•    Liposomal forms improve efficiency, not required dosage.

When in doubt: listen to your body, consider your lifestyle, and choose a dose that supports your wellbeing without excess.

Ready to try Natroceutics Liposomal Vitamin C?

👉 Support your overall health and explore the product - Liposomal Vitamin C + Bioflavonoids

References

1. Purpura, M., et al. Liposomal delivery enhances absorption of vitamin C into plasma and leukocytes: a double‑blind, placebo‑controlled, randomized trial. European Journal of Nutrition. Liposomal vitamin C (500 mg) showed +27% higher peak plasma levels, +20% higher leukocyte levels vs standard formula. 

2. Wen, J., et al. Double Nutri (Liposomal Encapsulation) Enhances Bioavailability of Vitamin C and Extends Its Half-Life in Plasma. PubMed. Demonstrated that liposomal encapsulation increases blood levels and extends its presence in plasma compared to non-liposomal vitamin C.

3. Gopi, S., & Balakrishnan, S. Evaluation and clinical comparison studies on liposomal and non-liposomal ascorbic acid and their enhanced bioavailability. Journal Article. In a crossover study, liposomal vitamin C was ~1.77× more bioavailable than non-liposomal. 

4. Scarcini, G., et al. Do Liposomal Vitamin C Formulations Have Improved Bioavailability? A Scoping Review. Basic & Clinical Pharmacology & Toxicology. Review of multiple studies: most show liposomal ascorbate has significantly higher Cmax and AUC (up to several-fold) than non‑liposomal. 

5. Levine, M., et al. Vitamin C pharmacokinetics in healthy volunteers: Evidence for a recommended dietary allowance. Proc. Natl. Acad. Sci. USA. Shows that absorption is saturable, and at higher oral doses a large proportion is excreted, indicating non-linear kinetics. 

6. Clinical Pharmacokinetics Study. Pharmacokinetic Evaluation of Intravenous Vitamin C. Investigated urinary excretion and renal clearance: even high doses are largely cleared via urine, underlining that the body tightly regulates vitamin C levels. 

7. MDPI Study. Bioavailability of Liposomal Vitamin C in Powder Form: A Randomised, Double-Blind, Cross-Over Trial. Found that liposomal vitamin C led to significantly greater AUC over 24 h than non-liposomal, showing more sustained plasma levels. 

8. E‑pub review. Nutrient Review on Liposomal‑Encapsulated Vitamin C (2024). Summarises multiple human studies, including the Purpura trial, confirming enhanced absorption and better pharmacokinetics in liposomal forms.