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.

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.

Compare Vitamin C with...

vs Vitamin D3 vs Magnesium vs Omega-3 (EPA/DHA)vs Creatine Monohydrate vs Ashwagandha (KSM-66)vs Zinc vs L-Theanine vs Vitamin B12 All comparisons →

Where to Buy Vitamin C

We recommend buying from reputable retailers. Check reviews and third-party testing.

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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.