VitaminNo.010
Vitamin C
Antioxidant, immune support, collagen synthesis.
Typical / RDA75–90 mg
Upper limit2,000 mg
EvidenceModerate
How to take it
Timing AnytimeFood With or withoutForm Ascorbic acid
What to know
Water-soluble, so excess is largely excreted. May slightly shorten cold duration, not prevent colds. Most people who eat fruit and vegetables already meet the RDA.
Interactions & cautions
- High doses raise iron absorption — caution in hemochromatosis.
- Very high doses may cause GI upset or kidney stones in susceptible people.
Do you actually need it?
Eat fruit or veg most days? Your diet likely covers it.
Reference values: NIH Office of Dietary Supplements, adult general population. Educational information only — not medical advice. Confirm with a healthcare professional.