Vitamin C
Type
vitamin
Dosage Summary
Maintenance: 500-1,000 mg/day in divided doses. Therapeutic: 1,000-3,000 mg/day for immune support or illness. Upper limit based on bowel tolerance. Consider liposomal forms for enhanced absorption.
Innate Stores
Forms
food, capsule, powder, liposomal, chewable
Vitamin C is a powerful water-soluble antioxidant, immune system supporter, and cofactor in numerous enzymatic reactions throughout the body, including collagen synthesis.
Beyond its well-known role in immune function, vitamin C is critical for neurotransmitter synthesis, iron absorption, and protecting cells from oxidative damage. It also supports wound healing and helps maintain healthy skin, blood vessels, and connective tissues.
Key Benefits
- Enhances immune system function
- Supports collagen production for skin, joint, and tissue health
- Acts as a powerful antioxidant against free radicals
- Aids in wound healing and tissue repair
- Supports adrenal function during stress
Vitamin C is abundant in fresh fruits and vegetables, with dietary sources being the preferred method of intake for general maintenance.
Dietary Sources
- Citrus fruits (oranges, lemons, grapefruits)
- Berries (especially acerola cherries, strawberries, and blackcurrants)
- Kiwi fruit
- Bell peppers (particularly red and yellow varieties)
Supplement Forms
- Ascorbic Acid: Standard form, highly bioavailable but may cause digestive upset at higher doses
- Mineral Ascorbates: Buffered forms (sodium ascorbate, calcium ascorbate) that are gentler on the stomach
- Liposomal Vitamin C: Enhanced absorption and bioavailability
- Time-released: Gradual release for sustained blood levels
Considerations
- Vitamin C is heat-sensitive, so avoid cooking it
- Stress, illness, and infection increase requirements
- Avoid combining with high iron foods due to the fenton reaction
For specific health concerns or therapeutic dosing, refer to the dosage guidelines above
Vitamin C requirements vary based on individual health status, stress levels, and environmental factors. Regular, consistent intake is important as the body cannot store large amounts of this water-soluble vitamin.
Supplementation Guidelines
- Maintenance: 500-1,000 mg/day (divided doses)
- Therapeutic: 1,000-3,000 mg/day for immune support or illness
- Upper limit: Bowel tolerance (reduce dose if experiencing loose stools)
- Consider liposomal forms for enhanced absorption
- Take with meals to reduce potential stomach upset
Note: Optimal dosage may vary based on individual factors like age, weight, health conditions, and goals. It's always best to start with a lower dose and gradually increase as needed.
These compounds enhance, balance, or otherwise are required for the proper metabolism of vitamin C.
Compounds
- Bioflavonoids: Enhance vitamin C absorption and efficacy
- Zinc: Works synergistically with vitamin C for immune function
- Iron: Vitamin C enhances non-heme iron absorption
- Vitamin E: Complementary antioxidant protection
- Glutathione: Vitamin C helps recycle and maintain glutathione levels
- Quercetin: Enhanced anti-inflammatory and antioxidant effects
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