In the world of health and beauty, few ingredients have earned a reputation as glowing as Vitamin C. The scientific term used for Vitamin C is ascorbic acid, it is a water-soluble nutrient which plays a significant role in our body’s functioning — from immune defence to skin rejuvenation. But how much do you really need? And what happens when you take or apply it constantly for a month? Let’s understand.

How Much Vitamin C Is Good for You?

For adults, the recommended dietary allowance (RDA) of Vitamin C is:

• Men: 90 mg per day
• Women: 75 mg per day
• Smokers: Add 35 mg more to the RDA

However, many health experts recommend higher doses for increased immunity and antioxidant support — up to 500–1000 mg daily in supplement form, which is considered safe for most people.

Tolerable Upper Intake Level: 2,000 mg/day. Going above that may cause side effects like stomach upset or diarrhea.

Pros and Cons of Taking Vitamin C Orally

Benefits:

1. Boosts Immunity — Vitamin C supports white blood cell production, helping you fend off colds and infections.
2. Antioxidant Powerhouse — It counterbalances harmful free radicals, reducing oxidative stress and inflammation.
3. Iron Absorption — Taking Vitamin with iron-rich foods upsurges iron absorption, especially vital for women with heavy periods or vegetarians.
4. Heart & Brain Health — Studies recommend long-term intake may help decrease the risk of cardiovascular disease and cognitive decline.

Drawbacks:

1. Stomach Irritation — High amounts can cause bloating, cramps, or diarrhea.
2. Kidney Stones Risk — In rare cases, excessive consumption may increase the risk of oxalate kidney stones.
3. Interference with Some Medications — High doses may affect the efficacy of certain drugs like chemotherapy or statins.

Topical Vitamin C: Your Skin’s Best Friend

Now, let’s switch to skincare. Vitamin C serum is a cult favourite in the beauty world — and for good reason.

Benefits of Topical Use:

1. Brightens the Skin — Helps fade hyperpigmentation, sun spots, and acne scars.
2. Boosts Collagen Production — Reduces fine lines and improves skin elasticity.
3. Fights Free Radical Damage — Protects your skin from environmental stressors like UV rays and pollution.
4. Evens Skin Tone — Gives your face a luminous, balanced look.

Drawbacks:

1. Irritation for Sensitive Skin — Some people may experience redness, tingling, or breakouts initially.
2. Oxidizes Quickly — Vitamin C is unstable and can lose potency fast. Store it in a dark, cool place and look for air-tight packaging.
3. Sun Sensitivity — While it protects against UV damage, it can also make skin photosensitive. That’s why sunscreen is a must!

Best Time to Take or Apply Vitamin C

• Orally: Take your Vitamin C in the morning with breakfast. Pair it with foods like citrus, berries, or a light iron supplement for better absorption.
• Topically: Apply in the morning after cleansing and before sunscreen. This helps neutralize free radicals you’ll encounter throughout the day.

What Happens After a Month of Consistent Use?

Oral Use (After 30 Days):

• You may notice fewer sick days, better energy, and even healthier gums.
• Some report brighter eyes, improved skin texture, and reduced inflammation.
• If you had low iron, pairing Vitamin C with iron can significantly boost your haemoglobin levels.

Topical Use (After 30 Days):

• Hyperpigmentation fades noticeably.
• Overall skin brightness and smoothness improves.
• Minor fine lines may appear less noticeable.
• Breakouts become less frequent (especially if caused by inflammation or clogged pores).

Consistency is key. Just like going to the gym doesn’t show results overnight, Vitamin C works gradually but effectively.

Final Thoughts: The Glow is Real

Vitamin C is the unsung hero in both your medicine cabinet and your skincare shelf. Whether you’re sipping it or slathering it, this nutrient plays a critical role in keeping you looking and feeling your best. But moderation is important — more isn’t always better.

Want radiant skin and a resilient immune system? Give Vitamin C a steady spot in your routine. You might just start glowing from the inside out.