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Vitamin C

Vitamins

Also known as: Ascorbic Acid, L-Ascorbate

Vitamin C is a water-soluble antioxidant essential for collagen synthesis, immune function, and iron absorption. Humans cannot synthesize it and must obtain it from diet or supplementation.

Best Timing

Take in divided doses throughout the day. Can be taken with or without food, but with food reduces GI upset.

Absorption

Water-soluble — excess is excreted in urine. Absorption decreases at doses above 200 mg; split doses maximize levels.

Health Goals
🛡️Immunity✨Skin⚡Energy🧬Longevity
Who Should Take This
AthletesVegans/VegetariansHigh-Stress IndividualsElderly (60+)
  • Powerful antioxidant protecting cells from free radical damage
  • Essential for collagen production (skin, joints, blood vessels)
  • Enhances immune system function
  • Improves iron absorption from plant sources
  • May reduce duration of common cold
  • Supports wound healing
General health500–1,000 mg

Daily

Split into 2 doses for better absorption

Immune support (acute)1,000–2,000 mg

Every 2–3 hours

During illness, up to bowel tolerance

Skin/collagen support500–1,000 mg

Daily

Upper tolerable limit2,000 mg

Daily

Higher doses may cause GI distress

  • -Ascorbic acid – most common, well-absorbed
  • -Sodium ascorbate – buffered, gentler on stomach
  • -Liposomal Vitamin C – enhanced absorption
  • -Ester-C (calcium ascorbate) – pH neutral
Citrus fruits (oranges, lemons, grapefruit)Bell peppersStrawberries and kiwiBroccoli and Brussels sproutsTomatoes
IronSynergy

Vitamin C dramatically increases non-heme iron absorption. Take together if correcting iron deficiency.

Vitamin ESynergy

Vitamin C regenerates oxidized Vitamin E, extending its antioxidant capacity.

ZincSynergy

Combined use supports stronger immune response during illness.

Vitamin B12Caution

Very high-dose Vitamin C may reduce B12 absorption. Separate by 2 hours.

CopperCaution

High-dose Vitamin C can reduce copper absorption.

Vitamin C and Immune Function

Carr AC, Maggini S. - Nutrients (2017)

Vitamin C supports various cellular functions of both the innate and adaptive immune system. Supplementation prevents and treats respiratory infections.

Vitamin C for preventing and treating the common cold

Hemilä H, Chalker E. - Cochrane Database of Systematic Reviews (2013)

Regular supplementation reduced cold duration by 8% in adults and 14% in children.