New study reveals you absorb more vitamin C from juice than whole fruit, veg or supplements

A daily glass of pure juice could be the most effective way to ensure you get enough vitamin C from your diet, new research suggests.

The latest study, published in the journal Nutrients, found that drinking 100 % fruit and vegetable juice results in the body absorbing higher levels of vitamin C compared with taking a vitamin C supplement or eating the whole fruits and vegetables.

In a randomised clinical trial, university researchers from South Korea compared vitamin C levels in the blood after participants consumed equivalent doses of vitamin C (102 mg) from three sources: a tablet; chopped tomatoes, peppers, and mandarin oranges; and a juice made from these same fruits and vegetables.

The juice was found to deliver the highest vitamin C levels to the bloodstream, a result attributed to the juice matrix enhancing the vitamin C’s availability for absorption.

The “juice matrix” refers to the way the components of fruit juice – such as polyphenols, vitamins and minerals in solution – work together to make vitamin C easier for the body to absorb.

Vitamin C is a crucial water-soluble compound that supports essential physiological processes. While most animals can synthesise vitamin C internally, humans and a few other mammals must obtain it through dietary sources due to a genetic mutation.

Vitamin C is essential for breaking down nutrients like tyrosine, folic acid, and tryptophan. It also helps your body produce collagen, supports your immune system, and acts as a powerful antioxidant.

Lead researcher, Dr Mijoo Choi, said: “The juice matrix appears to facilitate better absorption of vitamin C, making it a practical choice for those looking to optimise their intake.”

Award winning dietitian and public health nutritionist, Dr Frankie Phillips, added: “With winter flu season approaching, it’s especially important to make sure you’re getting enough vitamin C into your body to support your immune system. This new study emphasises how a simple glass of fruit juice is an excellent way to maximise absorption of vitamin C. A daily glass of orange juice provides more than 80 % of the European recommendation and is a nutritious start to the day.”