Vitamin C
Primary Use / Function: Powerful antioxidant
Supports immune system function
Enhances collagen synthesis (skin, joints, blood vessels)
Aids iron absorption
May reduce duration/severity of colds
Daily Dose Range: 500–2000 mg/day (upper tolerable limit = 2000 mg)
Minimum: 75 mg/day (women), 90 mg/day (men) for basic health
Frequency: 1–3 times daily (split dosing improves absorption)
With Food? Yes, recommended with food to reduce GI upset
Enhancing Combinations：Iron (enhances non-heme iron absorption)
Collagen supplements (supports synthesis)
Zinc (immune synergy)
Vitamin E (combined antioxidant protection)
Gender Specific：No
Contraindications / Cautions: High doses may cause diarrhea, nausea, or kidney stones in sensitive individuals
Caution in people with kidney disorders or history of oxalate stones
Notes: Water-soluble: excess excreted in urine
Liposomal forms may increase bioavailability
Smokers may require higher intake due to oxidative stress
