What do vitamin C and E do to the body?: The Synergistic Duo of Antioxidant Vitamins

October 31, 2025 •

5 min read

Did you know that humans cannot produce their own vitamin C and must obtain it from their diet? Understanding what do vitamin C and E do to the body reveals their powerful synergy in protecting against cellular damage and boosting overall health.

Quick Summary

Vitamin C and E are essential antioxidants that work together to protect cells from damage caused by free radicals. They support a robust immune system, promote skin health by aiding collagen production and protecting from UV damage, and reduce oxidative stress.

Key Points

Potent Antioxidants: Vitamin C and E work synergistically to protect cells and tissues from oxidative damage caused by free radicals.
Skin Health Power Duo: Vitamin C promotes collagen synthesis for elasticity, while fat-soluble vitamin E protects cell membranes from UV damage and aids hydration.
Immune System Boost: Both vitamins enhance immune function by supporting white blood cell activity and reducing inflammation.
Synergistic Action: Vitamin C regenerates oxidized vitamin E, restoring its antioxidant capacity and amplifying its protective effects.
Essential Nutrients: Since the human body cannot produce these vitamins, they must be obtained regularly through a diet rich in fruits, vegetables, nuts, and seeds.
Iron Absorption: Vitamin C significantly increases the absorption of non-heme iron from plant-based foods, aiding those with vegetarian or vegan diets.
Cardiovascular Support: By protecting blood vessels and reducing oxidative stress, these vitamins contribute to better heart health.

The Power of Antioxidants: Protecting Your Body's Cells

Every day, our bodies perform thousands of metabolic processes that produce unstable molecules called free radicals. These can cause oxidative stress, damaging cells and contributing to aging and chronic diseases like cancer, heart disease, and arthritis. This is where antioxidants, like vitamins C and E, play their crucial roles. By neutralizing free radicals, these vitamins act as cellular bodyguards, protecting tissues and organs from harm. A balanced diet rich in these nutrients, primarily from whole foods, is key to maintaining a strong defense system.

What Does Vitamin C Do to the Body?

As a water-soluble vitamin, C (ascorbic acid) is not stored in the body and must be replenished daily through diet. It is vital for the growth and repair of all body tissues and has a wide range of functions:

Potent Antioxidant: It scavenges reactive oxygen species and protects cells from oxidative stress.
Boosts Immune Function: Vitamin C increases the production and function of white blood cells, which are essential for fighting off infections. It helps reduce the severity and duration of colds, especially in specific populations like athletes.
Aids in Collagen Synthesis: Vitamin C is a critical cofactor in the formation of collagen, the main structural protein in skin, tendons, ligaments, and blood vessels. This supports skin elasticity, wound healing, and healthy joints.
Enhances Iron Absorption: It significantly improves the absorption of non-heme iron, the type found in plant-based foods. This is particularly important for those on vegetarian or vegan diets and helps prevent iron-deficiency anemia.
Supports Cardiovascular Health: By promoting the production of collagen and elastin, it helps maintain the health of blood vessels, improves circulation, and may reduce the risk of heart disease.

What Does Vitamin E Do to the Body?

Unlike its water-soluble counterpart, vitamin E is a fat-soluble antioxidant stored in the body's fatty tissues and liver. Its main functions are centered around protecting lipid-rich areas of the body:

Protects Cell Membranes: Vitamin E is a crucial lipid-soluble, chain-breaking antioxidant that protects cell membranes from damage caused by free radicals.
Enhances Immune Response: It plays a role in enhancing immune function, especially in the elderly, and helps the immune system fight viruses and bacteria.
Promotes Skin Health: It's widely used in dermatology for its role in repairing and regenerating skin cells, soothing inflammation, and improving moisture retention. It protects against UV damage and can help fade scars.
Supports Eye Health: As an antioxidant, it contributes to overall eye health and, when combined with other nutrients, has shown a protective effect against advanced age-related macular degeneration (AMD).
Blood Vessel Health: It helps form red blood cells and widens blood vessels to prevent blood from clotting.

The Antioxidant Synergy of Vitamins C and E

Individually, vitamins C and E are powerful antioxidants, but their combined effect is even greater. Vitamin C's role extends to regenerating oxidized vitamin E, returning it to its active, free-radical-scavenging form. This creates an antioxidant network where vitamin E protects the fatty parts of cells, and vitamin C protects the watery parts and helps recycle vitamin E. This teamwork ensures that all cellular compartments are guarded against free radical damage, a critical factor for skin protection and overall cellular health.

Comparing Vitamin C and Vitamin E


Feature	Vitamin C (Ascorbic Acid)	Vitamin E (Alpha-tocopherol)
Solubility	Water-soluble	Fat-soluble
Primary Role	Protects aqueous (watery) areas of cells; essential for collagen synthesis	Protects lipid (fatty) cell membranes from oxidative damage
Bodily Storage	Not stored; excess is excreted through urine	Stored in the liver and fatty tissues
Skin Benefits	Brightens skin, evens tone, boosts collagen, aids wound healing	Hydrates, soothes inflammation, repairs damaged skin, reduces UV damage
Recycling	Can regenerate oxidized vitamin E	Regenerated by vitamin C after neutralizing free radicals
Key Food Sources	Citrus fruits, bell peppers, broccoli, strawberries	Nuts, seeds, vegetable oils, leafy greens

Food Sources for Optimal Intake

To ensure you get a sufficient amount of these essential vitamins, focus on a varied diet rich in whole foods:

Vitamin C Sources

Citrus fruits (oranges, lemons, grapefruit)
Red and green bell peppers
Strawberries
Broccoli
Kiwi
Kale
Brussels sprouts

Vitamin E Sources

Nuts (almonds, peanuts)
Seeds (sunflower seeds)
Vegetable oils (wheat germ, sunflower)
Green leafy vegetables (spinach, broccoli)
Avocado

Conclusion

While a definitive answer to what do vitamin C and E do to the body highlights their primary role as powerful antioxidants, their combined effects extend far beyond simple free radical scavenging. By working synergistically, they provide a comprehensive defense system for your cells, both in watery and fatty compartments. This collaboration is fundamental for maintaining a robust immune system, promoting healthy, radiant skin, and protecting against the cellular damage that underpins the aging process and various chronic diseases. Instead of relying solely on supplements, the most prudent and effective approach is to consume a balanced diet rich in a variety of foods that contain these vital nutrients. This maximizes the benefits and ensures you receive the full spectrum of vitamins, minerals, and other bioactive compounds necessary for optimal health.

Beyond the Diet: Supplement Considerations

While dietary intake from whole foods is the best source, supplementation can be considered in certain circumstances. Research on supplement efficacy has yielded mixed results, particularly for disease prevention. However, some studies have shown benefits in specific high-risk populations, for example, high doses of vitamin E for the elderly to enhance immune response and specific formulations of C, E, and other antioxidants for slowing advanced age-related macular degeneration. It is important to consult a healthcare professional before taking high doses of supplements, as excessive intake of fat-soluble vitamin E can pose health risks. A balanced approach that prioritizes a nutrient-dense diet is the most reliable path to reaping the rewards of these essential vitamins.

Essential Facts About Vitamins C and E

Crucial for Skin: Vitamin C is vital for collagen production, improving skin elasticity, while vitamin E protects cell membranes and aids in skin hydration.
Powerful Antioxidants: Both vitamins C and E work together to neutralize free radicals, protecting your cells from damage and oxidative stress.
Immune System Support: They are essential for bolstering the immune system by supporting the function of white blood cells and protecting against infections.
Fat vs. Water Soluble: Vitamin C is water-soluble and not stored, requiring daily intake, while vitamin E is fat-soluble and can be stored in the body's tissues.
Dietary Sources are Best: The most effective way to gain their benefits is through a balanced diet of fruits, vegetables, nuts, and seeds, which also provide other beneficial compounds.
Synergistic Relationship: Vitamin C has the unique ability to regenerate oxidized vitamin E, allowing it to continue its protective function.
Role in Eye Health: When combined with other nutrients, these vitamins can help reduce the risk of advanced age-related macular degeneration (AMD).

Frequently Asked Questions

Vitamin C and E have a synergistic relationship. Vitamin E primarily functions in the fat-soluble areas of the body, like cell membranes, to stop free radical damage. When vitamin E neutralizes a free radical, it becomes oxidized. Vitamin C, which is water-soluble, can then regenerate the oxidized vitamin E, allowing it to continue its antioxidant function.

For most healthy individuals, a balanced and varied diet rich in fruits, vegetables, nuts, and seeds should provide sufficient amounts of both vitamins. Supplementation should be discussed with a healthcare provider, especially as high doses are not always necessary and can pose risks.

Both are vital for skin health, but they have different roles. Vitamin C is crucial for producing collagen, which maintains skin's firmness and elasticity, and for brightening skin tone. Vitamin E protects cell membranes from UV damage and helps keep the skin moisturized. For the best results, using both together is often recommended.

A severe deficiency of vitamin C can lead to scurvy, causing fatigue, bleeding gums, and poor wound healing. Vitamin E deficiency is rare but can result in nerve damage, muscle weakness, and problems with vision. These issues highlight the importance of consistent dietary intake.

While the antioxidant properties of these vitamins are promising, large-scale clinical trials have yielded mixed results regarding supplement use for chronic disease prevention. Some studies found no benefit, while others observed a reduced risk in specific contexts. Relying on a food-first approach for your nutrient needs is generally recommended.

Excellent food sources of vitamin C include citrus fruits like oranges and lemons, as well as bell peppers, strawberries, broccoli, kiwi, and Brussels sprouts.

Good sources of vitamin E are nuts (especially almonds), sunflower seeds, vegetable oils like wheat germ oil, and green leafy vegetables such as spinach.