When to take it
Any time of day, ideally with food; split higher doses into two portions.
← All supplements
VitaminsModerate evidence
Vitamin C
Also known as: ascorbic acid
Vitamin C is a water-soluble antioxidant needed for immunity, collagen formation and iron absorption. Humans cannot make it, but a varied diet with vegetables and fruit usually covers it.
What it is used for
- Normal immune function and collagen formation – strong evidence (EFSA)
- Better absorption of iron from plant foods – strong evidence (EFSA)
- Shorter colds with regular use – moderate evidence, small effect; weak evidence when started only once ill
- Reduction of tiredness – EFSA-approved claim when intake is low
Forms and how they differ
ascorbic acid
standard, inexpensive form, high doses may irritate the stomach
sodium or calcium ascorbate (buffered)
gentler on the stomach
liposomal
slightly better absorbed but more expensive; practical benefit is unclear
powder
easy to dose into a drink
Pairs well with
Iron (improves its absorption), zinc.
Do not combine / separate
Do not take high doses at the same time as copper supplements.
Watch out for
Take care if you are prone to kidney stones, have kidney disease or haemochromatosis. If you take medicines (e.g. chemotherapy), consult your doctor.
Safety
EFSA has not set an upper limit; doses above 1 g/day may cause diarrhoea and raise kidney stone risk in susceptible people. Do not exceed the label dose.
Practical tip
For everyday needs 100–200 mg a day is enough; peppers, broccoli or kiwi easily cover it.
Products containing Vitamin C 48
Vitamin Cacerola powder
Vitamin C 500 mgascorbyl palmitate · 500 mg / capsule
Elderberry + Zinc + Vitamin Cextract
Beta-glucans + Vitamin Cyeast beta-1,3/1,6-glucan
Glutathione + L-cysteine + Vitamin Cmixed
Collagen + Vitamin Cmarine fish peptides
Lactoferrin + Vitamin Cbovine lactoferrin
Vitamin C liposomal L-ascorbic acid 500 mgliposomal L-ascorbic acid · 500 mg / serving
Vitamin C + Quercetinascorbic acid + quercetin
Vitamin C + Quercetinquercetin phytosome
Vitamin C + zinc + ginger extract+ zinc + ginger extract
Vitamin C + Zincliposomal
Vitamin C L-ascorbic acid + sodium L-ascorbate 100 mgL-ascorbic acid + sodium L-ascorbate · 100 mg / serving
Vitamin C L-ascorbic acid 1000 mgL-ascorbic acid · 1 000 mg / tablet
Vitamin C 1000 mg1 000 mg / serving
Vitamin C L-ascorbic acid + zinc citrate 1000 mgL-ascorbic acid + zinc citrate · 1 000 mg / tablet
Vitamin C 1000 mgascorbic acid + citrus bioflavonoids · 1 000 mg / tablet
Vitamin C + Rutin 1000 mgascorbic acid · 1 000 mg / capsule
Vitamin C 1000 mgascorbic acid + rose hips, sustained release · 1 000 mg / tablet
Vitamin C L-ascorbic acid 1000 mgL-ascorbic acid · 1 000 mg / tablet
Vitamin C 1000 mgascorbic acid · 1 000 mg / tablet
Vitamin C L-ascorbic acid 240 mgL-ascorbic acid · 240 mg / serving
Vitamin C sodium L-ascorbate + D3 + zinc 250 mgsodium L-ascorbate + D3 + zinc · 250 mg / tablet
Vitamin C L-ascorbic acid 500 mgL-ascorbic acid · 500 mg / capsule
Vitamin C L-ascorbic acid + cholecalciferol 500 mgL-ascorbic acid + cholecalciferol · 500 mg / capsule
Vitamin C L-ascorbic acid + zinc gluconate 500 mgL-ascorbic acid + zinc gluconate · 500 mg / tablet
Vitamin C microencapsulated L-ascorbic acid (sustained release) 500 mgmicroencapsulated L-ascorbic acid (sustained release) · 500 mg / capsule
Vitamin C 500 mgascorbic acid + rose hips · 500 mg / tablet
Vitamin C 500 mg500 mg / tablet
Vitamin C 500 mgascorbate chewable · 500 mg / tablet
Vitamin C 550 mgascorbic acid · 550 mg / capsule
Vitamin C calcium L-ascorbate 500 mgcalcium L-ascorbate · 500 mg / capsule
Vitamin C 250 mgascorbic acid · 250 mg / serving
Vitamin C ascorbic acid crystalsascorbic acid crystals
Vitamin C 1000 mgliposomal ascorbate · 1 000 mg / capsule
Vitamin C 250 mgliposomal ascorbate · 250 mg / capsule
Vitamin C 500 mgliposomal ascorbate · 500 mg / capsule
Vitamin C 500 mgliposomal sodium ascorbate · 500 mg / serving
Vitamin C 500 mgliposomal · 500 mg / serving
Vitamin C L-ascorbic acid 1000 mgL-ascorbic acid · 1 000 mg / serving
Vitamin Cwhole-food (acerola)
Vitamin C 1000 mgbuffered ascorbate · 1 000 mg / tablet
Vitamin C 500 mgbuffered (calcium ascorbate) · 500 mg / capsule
Vitamin Coral spray
Vitamin Cliquid
Vitamin Cascorbic acid
Iron + Vitamin C + Lactoferrinchelate
Zinc + Vitamin C + Elderberrymixed
How to read the evidence rating
Strong evidenceModerate evidenceWeak evidenceNo evidence
Strong = several good human studies or official recommendations; moderate = promising but smaller studies; weak = few studies or mixed results; no evidence = claims not confirmed.
Combination check
Select the supplements you take and, if relevant, your medicines. We show what interferes, what needs a time gap and what to watch out for.
Check Vitamin C with othersWhich supplements do you actually need?
Fénix Methode picks them from your blood results and schedules when to take what – no needless purchases.
From the same group
B complexModerate evidenceBeta-caroteneWeak evidenceBiotinWeak evidenceBrewer's yeastWeak evidenceCamu camuWeak evidenceCholineModerate evidence
Important notice
This information is educational and does not replace advice from a doctor or pharmacist. We do not give medicine dosages. Supplements are no substitute for a varied diet; if pregnant, breastfeeding, ill or on medication, consult a doctor first.