An essential antioxidant vitamin that supports collagen production, immune health, and iron absorption.
What it is
Vitamin C (ascorbic acid) is an essential vitamin that your body cannot make on its own. In supplements, it is provided as pure ascorbic acid or gentle mineral forms (like calcium ascorbate) that are easy on your stomach. Vitamin C works as a powerful antioxidant that protects your cells and helps your body make collagen.
Also known as: Ascorbic Acid, L-Ascorbate, Sodium Ascorbate
Key benefits
- Acts as a key antioxidant, protecting your body's cells against daily damage.
- Helps build collagen for healthy skin, cartilage, blood vessels, and gums.
- Improves iron absorption from plant foods and supplements so your energy stays high.
- Supports active immune cells so your immune system stays strong.
Amplified by probiotics
Vitamin C and friendly gut bacteria protect each other in your stomach. Vitamin C removes unwanted oxygen in your digestive tract, creating an ideal oxygen-free environment for probiotic bacteria to thrive. In return, live probiotics produce natural acids that keep vitamin C stable so your body can absorb it efficiently alongside iron.
Typical dose
75–1,000 mg/day
The evidence
Evidence: strongClinical studies show that taking vitamin C helps shorten the duration of colds, supports tissue repair, and significantly boosts iron absorption in your gut. (Carr AC, Maggini S. 2017, Nutrients) (Hemilä H, Chalker E. 2013, Cochrane Database Syst Rev)
Safety & who should check first
Vitamin C is very safe at standard daily amounts. The safe daily upper limit for adults is 2,000 mg. Taking more than 2,000 mg at once may cause loose stools, mild nausea, or stomach cramps. Speak to a doctor or pharmacist if you have kidney stones.