There doesn’t seem to be a significant difference in vitamin C benefits between consuming it in a supplement versus in whole foods. In both cases, the nutrient comes from ascorbic acid. As long as you’re getting enough vitamin C (the National Institutes of Health recommend 75-90 milligrams per day for adults), both forms provide the same level of health benefits. However, fruits and vegetables can lose some of their potency when they’re cooked. To get enough vitamin C, try to eat raw, uncooked foods with vitamin C. If these foods aren’t part of your daily diet, you might consider taking a vitamin supplement to make up the difference.