Why supplement?
Supports collagen formation
Vitamin C is a cofactor needed for collagen hydroxylation and supports skin, vessel, and connective-tissue structure. It is common in citrus, kiwi, and peppers. Supplements are labeled in milligrams of ascorbic acid. Put the use on collagen synthesis and tissue-repair nutrition.
Enhances plant-based iron absorption
Taken in the same meal as non-heme iron, vitamin C helps plant iron absorption—a pairing often mentioned for vegetarian diets. Pair vitamin C foods or a supplement with bean- and grain-iron sources in the same meal. Read milligrams of ascorbic acid. Put the use on helping iron absorption, not on high doses alone.
How to take it
Split doses can reduce high-dose gastrointestinal discomfort.
How oftenGenerally fine for daily use; the adult supplement upper limit is 2,000 mg/day.
What to watch
Cautions
People with a history of kidney stones, iron overload, or kidney problems should ask a doctor first.
High doses may increase gastrointestinal discomfort.
· Stomach discomfort
· Diarrhea (high doses)
· People prone to calcium oxalate kidney stones may have higher risk.
Long-term dependenceDoes not cause addiction or typical tolerance.