Does Vitamin C Make You Taller?

by   |   Mar 10, 2023
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Most people want to grow taller and there are many myths and theories about what factors can affect a person’s height. Some people think that taking vitamin C will increase your height. In this article, we will be answering the question “Does vitamin C make you taller?

What is vitamin C?

Vitamin C, also known as ascorbic acid, is an essential nutrient our bodies cannot produce on their own. It plays a crucial role in the production of collagen, a protein that provides structure and supports to our bones, skin, and tissues. In addition, vitamin C is a powerful antioxidant that helps protect our bodies from damage caused by harmful free radicals.

Benefits of vitamin C

Here are some of the benefits of vitamin C to our health.

Boosts immunity

White blood cells, which are in charge of warding off infections and disorders, are stimulated by vitamin C. Additionally, the powerful antioxidant vitamin C works to shield the body from injury from dangerous free radicals, which can weaken the immune system.

Promotes wound healing

Vitamin C is essential for the production of collagen, a protein that gives our epidermis, bones, and tissues structure and support. Collagen is critical for wound healing as it helps to rebuild damaged tissues. Therefore, vitamin C plays a crucial role in promoting wound healing and preventing infections.


Protects against chronic diseases

Studies have shown that vitamin C may help protect against chronic diseases, such as heart disease, cancer, and Alzheimer’s disease [1]. Vitamin C acts as a powerful antioxidant, which helps to neutralize harmful free radicals that can damage cells and DNA. Additionally, vitamin C has been shown to lower blood pressure, improve blood flow, and reduce inflammation, all of which are risk factors for chronic diseases.

Improves iron absorption

Iron is an essential mineral that our bodies need to produce red blood cells for carrying oxygen throughout our bodies. Vitamin C from plant-based foods, such as spinach, lentils, and beans, has been shown to improve the absorption of iron. Therefore, consuming foods rich in vitamin C along with iron-rich foods can help to improve iron absorption and prevent anemia.

Reduces the risk of cataracts

Cataracts are a common age-related eye condition that can cause blurry vision and eventually lead to blindness. Vitamin C has been shown to reduce the risk of cataracts by protecting the eye from oxidative damage caused by free radicals.

Can Vitamin C make you taller?

There is no scientific evidence to suggest that vitamin C intake can directly make a person taller. However, it is important to note that vitamin C plays a vital role in bone health, which can indirectly impact a person’s height.

Vitamin C deficiency has adverse effects on bone health. Individuals with vitamin C deficiency may have weaker bones and an increased risk of fractures. Vitamin C shortage can also lead to scurvy, a condition that causes joint pain, muscle weakness, and gum disease. Scurvy was prevalent in sailors in the past due to a lack of fresh fruits and vegetables on long voyages.

Recent studies have shown that vitamin C has significant effects on bone health, including bone formation and fracture prevention. Here are more details on the effects of vitamin C on bone health [2].

Bone formation

Vitamin C plays a crucial role in bone formation. It is required for the synthesis of collagen, which is the primary protein in bone tissue. Collagen provides the framework for bone formation, and without it, bones would be weak and brittle. Vitamin C is also essential for the absorption of calcium and phosphorus, two minerals that are crucial for bone health.

Fracture prevention

Several studies have shown that vitamin C can reduce the risk of fractures. One study found that individuals who consumed higher levels of vitamin C had a lower risk of hip fractures [3]. Another study found that postmenopausal women who took vitamin C supplements had a lower risk of wrist fractures [4]. Vitamin C may also improve bone density, which is a significant factor in fracture prevention.

Osteoporosis prevention

Osteoporosis is a disease that makes bones brittle and flimsy, which raises the chance of fractures. The antioxidant vitamin C may help to avoid osteoporosis. A study of postmenopausal women found that those who consumed higher levels of vitamin C had higher bone density levels and a lower risk of osteoporosis [5]. Additionally, vitamin C may help to reduce bone resorption, which is the breakdown of bone tissue that occurs in osteoporosis.

It is important to note that a deficiency in vitamin C is relatively rare in developed countries. Most people can meet their daily vitamin C needs through a balanced diet that includes fruits and vegetables. But, consuming excess vitamin C beyond what the body needs will not lead to additional benefits and may result in adverse side effects.

Sources of vitamin C



Fruits are an excellent source of vitamin C. Citrus fruits such as oranges, lemons, limes, and grapefruits are well-known sources of vitamin C. However, other fruits such as strawberries, kiwis, mangoes, papayas, pineapples, and guavas also contain high amounts of vitamin C. Eating a variety of fruits is an excellent way to ensure that you are getting enough vitamin C.


Vitamin C is also abundant in vegetables. Some of the best sources of vitamin C in vegetables include broccoli, Brussels sprouts, cauliflower, bell peppers, kale, spinach, and tomatoes. Adding a variety of vegetables to your meals can help to boost your vitamin C intake.

Fortified foods

Many foods are fortified with vitamin C, such as breakfast cereals, juices, and energy bars. Fortified foods can be an excellent way to boost your vitamin C intake, especially if you have difficulty consuming enough fruits and vegetables in your diet.


Vitamin C supplements are another way to ensure you are getting enough of this critical nutrient. However, you should be cautious when taking supplements and follow the recommended daily dosage. Consuming too much vitamin C can result in adverse side effects such as diarrhea, stomach cramps, and nausea.

In conclusion,

There is no scientific evidence to support the claim that vitamin C can make a person taller directly. However, vitamin C plays a vital role in bone health, which can indirectly impact a person’s height. It is essential to ensure that we are consuming enough vitamin C through a balanced diet to promote optimal bone health and growth. Additionally, other factors such as genetics, nutrition, and exercise also play a crucial role in determining a person’s height.

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