Step 1: Eat Vitamin C-Rich Foods Daily
Vitamin C is water-soluble, which means your body doesn’t store it — you need a fresh supply every single day. Focus on raw or lightly cooked sources to preserve nutrients.
Best sources of vitamin C include:
- Citrus fruits – oranges, lemons, grapefruits
- Berries – strawberries, blueberries, blackberries
- Kiwi and pineapple
- Bell peppers (especially red)
- Broccoli and Brussels sprouts
- Tomatoes
- Spinach and kale
- Papaya and mango
Tip: Pairing these with healthy fats (like olive oil or avocado) can help improve skin absorption and antioxidant action.
Step 2: Consider a High-Quality Vitamin C Supplement
If your diet is low in fresh fruits and vegetables, or you’re dealing with stress, illness, or smoking (all of which deplete vitamin C), supplementation may help.
- Look for ascorbic acid or liposomal vitamin C for higher absorption.
- The recommended daily intake for adults is around 75-90 mg, but for skin health and antioxidant support, many experts recommend 200–500 mg daily.
- Avoid megadoses unless directed by a healthcare provider.
Step 3: Stay Hydrated for Maximum Effect
Vitamin C works best in a hydrated body — water helps transport it to your skin cells and supports overall detoxification. Aim for 6–8 glasses of water daily, more if you live in a hot climate or exercise regularly.
Step 4: Use Vitamin C Topically (Bonus Boost!)
While internal intake is most critical, applying vitamin C directly to your skin can provide added benefits.
- Use a vitamin C serum (with L-ascorbic acid, ideally 10–20%) on clean skin in the morning before applying moisturizer or sunscreen.
- Helps reduce dark spots, brighten tone, and fight oxidative damage.
- Store serums in a dark, airtight bottle and keep away from heat to avoid oxidation.
Step 5: Protect Your Skin from Further Damage
Even with enough vitamin C, your skin can’t heal if it’s constantly under attack. To support your skin’s elasticity:
- Use sunscreen daily, even on cloudy days.
- Avoid smoking and excessive alcohol.
- Get 7–8 hours of sleep per night.
- Reduce stress, which increases inflammation and damages collagen.
Summary: Don’t Let Your Skin Down — Fuel It with Vitamin C
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