Vitamin

Vitamin C

Also known as: ascorbic acid, L-ascorbic acid, vitamin C

Overview

Vitamin C (ascorbic acid) is a potent antioxidant that supports immune function, collagen synthesis, and iron absorption. It plays a critical role in enhancing resistance to infections by supporting epithelial barrier integrity, leukocyte function, and reducing oxidative stress during inflammation. Evidence suggests regular vitamin C supplementation may modestly reduce the duration and severity of respiratory tract infections, though its effect on incidence is limited in the general population [3]. However, in individuals under physical stress or with low baseline vitamin C levels, supplementation shows more consistent benefits in preventing respiratory illness. Vitamin C also demonstrates blood pressure-lowering effects, particularly in hypertensive and diabetic individuals, with a mean reduction of 3.0 mmHg in systolic blood pressure observed in a meta-analysis [8][5]. High-dose vitamin C may support critically ill patients, including those with pneumonia or COVID-19, by restoring depleted plasma and leukocyte levels and exerting antiviral, anti-inflammatory, and immunomodulatory effects [1][2][6].

Dosage Guide

Recommended Daily Allowance

For generally healthy individuals

Adults (≥19 years)90 mg/day(Men)
Adults (≥19 years)75 mg/day(Women)
Pregnant women85 mg/day
Breastfeeding women120 mg/day
Smokersadditional 35 mg/day(Due to increased oxidative stress)

Therapeutic Doses

For treatment of specific conditions

Common cold support200-1000 mg/dayMay reduce duration and severity, especially in physically stressed individuals
Respiratory infection prevention500-1000 mg/dayUsed in clinical trials for at-risk populations
Hypertension support500-1000 mg/dayShown to reduce systolic BP, particularly in hypertensive patients
Pneumonia adjunct200-1000 mg/dayMay improve outcomes in deficient or ill individuals

Upper Intake Limit

Maximum safe daily intake

2000 mgTolerable Upper Intake Level for adults; higher doses may cause gastrointestinal distress

Special Forms

Alternative forms for specific needs

Sodium ascorbate

Less acidic form, suitable for individuals with gastric sensitivity

Calcium ascorbate

Buffered form to reduce gastrointestinal irritation

Liposomal vitamin C

Enhanced bioavailability, used in high-dose regimens

Clinical Notes

  • High doses (>1000 mg/day) may cause gastrointestinal side effects such as diarrhea and nausea.
  • Vitamin C enhances non-heme iron absorption; caution in individuals with hemochromatosis.
  • Long-term high-dose supplementation may increase risk of kidney stones in predisposed individuals.
  • Plasma levels plateau at ~1000 mg/day due to tight regulation of intestinal absorption and renal reabsorption.
  • In critically ill patients, intravenous vitamin C is being studied for severe infections including sepsis and ARDS, but oral dosing has limited evidence in these conditions.

Research

Key FindingsPubMed
1

Vitamin C supplementation may reduce the risk and improve outcomes of pneumonia, especially in populations with low baseline vitamin C status.

Vitamin C supplementation for prevention and treatment of pneumonia.
The Cochrane database of systematic reviews2020
2

Confirms potential role of vitamin C in prevention and treatment of pneumonia, particularly in deficient or stressed individuals.

Vitamin C supplementation for prevention and treatment of pneumonia.
The Cochrane database of systematic reviews2021
3

Regular vitamin C supplementation shows a modest, non-significant reduction in respiratory tract infection incidence (RR 0.94), but greater benefits in physically stressed or deficient populations.

Effect of Vitamin C Supplements on Respiratory Tract Infections: A Systematic Review and Meta-Analysis.
Current reviews in clinical and experimental pharmacology2022
4

Dose-dependent increase in plasma antioxidant capacity with vitamin C supplementation up to 1000 mg/day, improving resistance to lipid peroxidation.

Short-term and long-term vitamin C supplementation in humans dose-dependently increases the resistance of plasma to ex vivo lipid peroxidation.
Archives of biochemistry and biophysics2004
5

Meta-analysis shows vitamin C supplementation reduces systolic blood pressure by 3.8 mmHg and diastolic by 1.5 mmHg on average.

Effects of vitamin C supplementation on blood pressure: a meta-analysis of randomized controlled trials.
The American journal of clinical nutrition2012
6

High-dose vitamin C may help restore depleted levels in acute infections like COVID-19 and exert immunomodulatory and antiviral effects.

Overview of the possible role of vitamin C in management of COVID-19.
Pharmacological reports : PR2020
7

Highlights inconsistent benefits of vitamin C supplementation in general populations, emphasizing importance of baseline status and bioavailability.

Is vitamin C supplementation beneficial? Lessons learned from randomised controlled trials.
The British journal of nutrition2010
8

Updated meta-analysis confirms significant reduction in systolic blood pressure (-3.0 mmHg), especially in hypertensive and diabetic patients.

Vitamin C supplementation showed greater effects on systolic blood pressure in hypertensive and diabetic patients: an updated systematic review and meta-analysis of randomised clinical trials.
International journal of food sciences and nutrition2023

Products Containing Vitamin C(11 reports)

Vitamin C Brightening Serum
Vitamin C Brightening Serum
Advanced Clinicals
F
You get: undetectedGoal: 10-20% (topical)

The Vitamin C Brightening Serum by Advanced Clinicals is a topical skincare product formulated to improve skin brightness and support antioxidant defense. Despite its name, vitamin C and ferulic acid were not detected in the ingredient analysis, raising concerns about formulation integrity and efficacy. The product falls short of delivering clinically relevant concentrations of key active ingredients necessary for visible skin benefits.

Gold C®, USP Grade Vitamin C
Gold C®, USP Grade Vitamin C
California Gold Nutrition
B+
You get: 1,000 mgGoal: 500-2000 mg

Gold C® is a high-dose vitamin C supplement providing 1,000 mg per serving, formulated to support immune function, antioxidant defense, and collagen synthesis. The dose aligns with clinically studied levels shown to reduce the severity and duration of respiratory infections, particularly in individuals under physical stress or with low baseline vitamin C status.

CollagenUP®, Hydrolyzed Marine Collagen Peptides with Hyaluronic Acid and Vitamin C, Unflavored
CollagenUP®, Hydrolyzed Marine Collagen Peptides with Hyaluronic Acid and Vitamin C, Unflavored
California Gold Nutrition
B+
You get: 90 mgGoal: 90-200 mg

CollagenUP® is a marine collagen peptide supplement designed to support skin and joint health. The primary ingredient, hydrolyzed marine collagen peptides (5 g per serving), is supported by hyaluronic acid and vitamin C to enhance collagen synthesis and tissue hydration. While the collagen dose is below typical clinical levels, it is formulated for daily use as part of a broader nutritional strategy.

Creatine Capsules
Creatine Capsules
Life Extension
A-
You get: 11 mgGoal: 100-1000 mg

This supplement delivers 1000 mg of creatine monohydrate per serving, the most extensively researched and effective form of creatine for enhancing high-intensity exercise performance, muscle strength, and lean mass gains. The addition of a small amount of vitamin C provides antioxidant support but does not significantly contribute to the primary performance-focused benefits.

Iron with Cofactors
Iron with Cofactors
Seeking Health
B
You get: 113 mgGoal: 200-1000 mg/day

This supplement delivers a high-dose of elemental iron (29 mg) as the primary active ingredient, formulated with cofactors such as vitamin C, riboflavin, copper, and biotin to support iron metabolism and red blood cell formation. The dose of iron is within the therapeutic range for treating iron deficiency, particularly in at-risk populations such as women of reproductive age and pregnant individuals.

Anti-Alcohol Complex
Anti-Alcohol Complex
Life Extension
A-
You get: 1000 mgGoal: 500-1000 mg

Anti-Alcohol Complex is a dietary supplement formulated to support liver health, antioxidant defense, and metabolic recovery in individuals with alcohol use or exposure. The formula features high-dose N-acetyl-L-cysteine (NAC) and benfotiamine as primary ingredients, both of which are clinically studied for mitigating alcohol-related oxidative stress and thiamine deficiency. These are supported by antioxidants like vitamin C, selenium, and glutathione precursors to enhance detoxification and cellular protection.

Daily Immune & Metabolic Support Formula (predicted)
Daily Immune & Metabolic Support Formula (predicted)
Unknown
B+
You get: 100mgGoal: 200-1000mg

This supplement delivers high-dose vitamin D (25µg/1000 IU) as a primary ingredient, supported by a full B-complex, vitamins C and E. The formulation is designed to support immune function, metabolic health, and antioxidant defense, with clinically relevant dosing of key micronutrients.

Cordyceps Militaris Probiotic Solid Beverage
Cordyceps Militaris Probiotic Solid Beverage
ufun
F
You get: undetectedGoal: 200-1000 mg/day

This supplement combines Cordyceps militaris powder with two strains of Bifidobacterium animalis subsp. lactis (CECT8145 and B420) in a solid beverage format. The formulation is designed to support immune function, gut health, and metabolic balance, with Cordyceps militaris as the primary active ingredient based on product naming and traditional use.

Multivitamin (predicted)
Multivitamin (predicted)
Unknown
B+
You get: 45 mgGoal: 75-90 mg

This multivitamin formulation delivers essential vitamins at moderate doses, with vitamin D3, vitamin A, and B-complex vitamins as primary contributors to nutritional support. The inclusion of clinically relevant forms such as D3 (cholecalciferol) and methylfolate-capable dosing suggests a focus on bioavailability and metabolic utility.

Daily Multivitamin (predicted)
Daily Multivitamin (predicted)
Unknown
B+
You get: 99 mgGoal: 200-1000 mg

This multivitamin provides a comprehensive blend of essential vitamins at doses aligned with recommended dietary allowances and evidence-based clinical ranges. Vitamin D, B12, and folate are included at levels shown to support immune, neurological, and cardiovascular health, particularly in at-risk populations.

Nestlé HealthScience Vitality Multivitamin (predicted)
Nestlé HealthScience Vitality Multivitamin (predicted)
Nestlé
B-
You get: 100% DVGoal: 200-1000 mg/day

This multivitamin supplement from Nestlé provides clinically relevant doses of vitamin D and calcium as primary nutrients, supporting bone and immune health. Vitamin D (12 mcg) aligns with therapeutic dosing for insufficiency, while calcium (350 mg) contributes meaningfully to daily requirements. Other vitamins and minerals are included at supportive levels, enhancing overall micronutrient intake without targeting specific deficiencies.