An essential antioxidant vitamin that supports skin collagen, immune defence, and plant iron absorption.
What it is
Vitamin C (ascorbic acid) is an essential vitamin that human bodies cannot produce on their own. It acts as a powerful daily antioxidant and is needed to build collagen for healthy skin, gums, bones, and joints. In supplements, it is provided in pure or gentle buffered forms for easy digestion.
Also known as: Ascorbic Acid, L-Ascorbate, Sodium Ascorbate
Key benefits
- Protects your body cells from damage to your cells caused by daily stress and pollution.
- Helps your body build collagen, keeping skin firm, blood vessels strong, and joints healthy.
- Boosts iron absorption from plant foods, which supports natural energy levels.
- Supports white blood cells, strengthening your immune system against seasonal bugs.
Amplified by probiotics
Vitamin C and friendly gut bacteria work together to protect your digestive system. Vitamin C lowers oxygen levels in your gut, creating the ideal environment for friendly Lactobacillus and Bifidobacterium bacteria to thrive. In return, probiotics stabilise vitamin C so your body absorbs it easily while protecting your gut lining.
Typical dose
75–1,000 mg/day
The evidence
Evidence: strongComprehensive reviews and human studies show that vitamin C reduces the duration of colds, supports connective tissue repair, and markedly boosts iron absorption from food. (Carr & Maggini 2017, Nutrients; Hemilä & Chalker 2013, Cochrane Database Syst Rev).
Safety & who should check first
Vitamin C is very safe for daily use. High amounts above 2,000 mg daily may cause mild stomach upset or diarrhoea. Suitable for adults, children, and pregnant women at recommended amounts.