Cold mornings, darker evenings, and busier schedules — winter can take a toll on both your energy and your immune system. But one nutrient can make all the difference when it comes to staying healthy and feeling bright: Vitamin C.
It’s one of the most powerful antioxidants in nature, and your body needs it every single day to function at its best. From boosting immunity to supporting skin health and energy, here’s why Vitamin C deserves a starring role in your winter wellness routine.
1. Strengthens Your Immune System
It’s no coincidence that Vitamin C is the first thing people reach for during cold and flu season. It helps your immune cells work more efficiently and strengthens your body’s defences against viruses and infections.
Your body can’t produce or store Vitamin C, which means you need a consistent supply through your diet or supplements — especially from October through March, when immunity naturally dips.
Top vegan sources:
- Citrus fruits (oranges, lemons, satsumas)
- Strawberries and kiwis
- Bell peppers
- Broccoli and kale
- Brussels sprouts (a festive favourite!)
Vegums tip: Pair Vitamin C-rich foods with plant-based iron sources like lentils or spinach. Vitamin C helps your body absorb iron up to three times better — making it a perfect nutritional duo.
2. Boosts Energy and Reduces Fatigue
If you’re feeling sluggish during winter, Vitamin C can help fight tiredness by supporting iron absorption and energy metabolism. It also assists in producing carnitine, a compound that helps your body turn fat into energy.
In short — no more mid-afternoon slumps or reaching for that extra coffee!
3. Promotes Radiant Skin
Vitamin C plays a vital role in collagen production — the protein responsible for keeping skin firm, smooth, and youthful. In winter, when cold air and indoor heating can cause dryness, a little extra Vitamin C helps maintain hydration and repair.
Plus, as a natural antioxidant, it helps protect your skin from damage caused by stress, pollution, and UV rays (yes, even in winter).
4. Supports Heart Health and Circulation
Studies have shown that Vitamin C helps maintain the elasticity of blood vessels, supporting healthy circulation and blood pressure. Combined with a diet rich in Omega-3 fatty acids (like those found in walnuts, flaxseeds, and Vegums Fish-Free Omega-3 Gummies), it contributes to long-term heart and brain health.
Small daily choices — like a fruit smoothie in the morning or adding broccoli to your dinner — can make a big impact over time.
5. Reduces Stress and Supports Mood
Winter can sometimes bring the blues, and Vitamin C has been shown to support your body’s stress response by reducing cortisol (the stress hormone) and protecting your brain cells from oxidative stress.
When combined with iron and B vitamins, it helps regulate energy and mood — which is especially important during darker months when sunlight and motivation are low.
How to Get Enough Vitamin C
Because it’s water-soluble, Vitamin C leaves your system quickly — so you need small, regular amounts each day. Most adults need about 4
