Vitamin C

Ascorbic acid; ascorbate

Water-soluble vitamins

Aliases / common names

Ascorbic acid; sodium ascorbate; calcium ascorbate; ester-C

Natural food sources

Citrus, guava, kiwi, berries, peppers, broccoli, leafy greens and potatoes.

Main wellness functions

Antioxidant; supports collagen synthesis, iron absorption, immune function and wound healing.

Deficiency signs

Scurvy, bleeding gums, petechiae, poor wound healing, fatigue and joint pain.

Recommended intake

Adults: 75 mg/day women, 90 mg/day men; smokers need +35 mg/day. Children: about 15-75 mg/day. Pregnancy: 85 mg/day. Adult UL: 2,000 mg/day.

Excess intake effects

High intake may cause diarrhea, abdominal cramps, nausea and increase kidney-stone risk in susceptible people.

Contraindicated / caution groups

Use caution with kidney stones, severe kidney disease, hemochromatosis or G6PD deficiency at high doses.

Common dosage forms

Tablets, chewables, effervescent tablets, powders, gummies, liposomal products.

Common product strengths

250 mg, 500 mg, 1,000 mg; buffered forms often combine sodium/calcium ascorbate.

Use precautions

Large single doses are less efficiently absorbed; split dosing may improve tolerance.

Supplement notes

Vitamin C enhances non-heme iron absorption and may interfere with some lab tests at high doses.

This information is for general nutrition education and product reference only. It does not replace medical diagnosis, treatment or individualized dietary advice.