Vitamin C (Ascorbic Acid)
A classic immune-boosting antioxidant that also plays a sneaky-important role in skin health, wound healing, and helping your body absorb iron.
Benefits
- +Powerful antioxidant that protects cells from damage
- +Supports and strengthens immune function
- +Essential for collagen production and skin health
- +Helps your body absorb iron from plant-based foods
- +May reduce duration of colds (modest effect)
- +Supports wound healing and tissue repair
Dosage & Cost
RDA is only 90 mg/day, but many people benefit from 500–1000 mg. Buffered forms (like ascorbate) are gentler on the stomach. Upper tolerable limit is 2000 mg/day.
Side Effects
- !Digestive upset, bloating, or diarrhea at high doses
- !Kidney stones with very high long-term intake (especially if prone)
- !Skin flushing or rash in sensitive individuals
- !Generally very well tolerated at normal doses
Food Sources
- • Bell peppers (especially red)
- • Strawberries
- • Kiwi fruit
- • Oranges and citrus
- • Broccoli and Brussels sprouts
- • Tomatoes
References & Links
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Featured Videos
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This page is for informational purposes only. The information here has not been evaluated by the Food and Drug Administration (FDA). No supplement discussed on this page is intended to diagnose, treat, cure, or prevent any disease. Please consult your doctor or a qualified healthcare professional before taking any dietary supplement.