Vitamin C

vitamins

★★★★★

Essential water-soluble vitamin and antioxidant. Supports immune function, collagen production, and iron absorption. Cannot be stored by the body — needs daily intake.

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Benefits

✓Immune system support

✓Antioxidant protection

✓Collagen synthesis for skin health

✓Iron absorption enhancement

✓May reduce cold duration

Dosage

Typical Dose

500-1,000mg daily

Upper Limit

2,000mg daily

Timing

Split doses throughout the day for best absorption

Forms & Bioavailability

Ascorbic Acid

Good — cheapest form, can cause stomach upset at high doses

Sodium Ascorbate

Good — buffered, gentler on stomach

Liposomal Vitamin C

High — lipid-encapsulated for superior absorption

Side Effects

⚠Digestive upset at high doses (>2g)

⚠Diarrhoea

⚠May increase oxalate kidney stone risk at very high doses

Interactions

⚡Increases iron absorption — beneficial for deficiency, caution with hemochromatosis

⚡May reduce effectiveness of some chemotherapy drugs

⚡High doses may interfere with blood tests

Research Summary

Strong evidence for immune support and antioxidant benefits. Meta-analyses show modest reduction in cold duration (8% in adults). Liposomal forms show 1.5-2x higher blood levels than standard ascorbic acid.

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The Bottom Line on Vitamin C

Vitamin C is well-researched with strong evidence supporting its primary benefits.It is most commonly used for immune system support and antioxidant protection. As with any supplement, individual results vary. Start with the lower end of the dosage range and assess for 4-8 weeks before adjusting.

About Our Research

This profile is compiled from peer-reviewed research published on PubMed, the NIH Office of Dietary Supplements, and established nutritional science databases. Dosages reflect clinically-studied amounts from human trials where available. We update profiles as new research emerges. This is not medical advice — consult a healthcare professional before supplementing.

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Goal Guides for Vitamin C

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Disclaimer: This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement, especially if you have existing health conditions or take medication.