Vitamin C (Ascorbic Acid / Liposomal)

General health & immunity

Function & benefits

Vitamin C contributes to the protection of cells from oxidative stress, to the normal function of the immune system during and after intense physical exercise, and to normal collagen formation for cartilage and skin (EFSA-authorised claims).

Dosage & how to use

Recommended dose	500–1000 mg daily
Best time to take	With meals; absorption falls below 50% when a single dose exceeds 1000 mg
Frequency	Split into 1–2 doses

Best forms to choose

Calcium or magnesium ascorbate (buffered vitamin C) if you have stomach acidity, or liposomal vitamin C for higher absorption without digestive irritation.

Important warnings

Doses above 2000 mg a day can cause osmotic diarrhoea

High doses may raise the risk of calcium oxalate kidney stones in people prone to them

Drug interactions

It markedly increases the absorption of non-haem iron (relevant for people with iron overload). High doses may interfere with some chemotherapy drugs and with the statin–niacin combination; consult your doctor.

View in the supplements guide

Related supplements

Scientific references

EFSA Journal 2009;7(9):1226 (vitamin C health claims)
NIH Office of Dietary Supplements (ODS): Vitamin C Fact Sheet
Carr AC, Maggini S. Nutrients 2017 — PMID: 29099763

📚 Published sources and research: European Food Safety Authority (EFSA) • National Institutes of Health (NIH - ODS) • PubMed / Cochrane databases

Content last updated: 17 October 2026 · Based on published sources and research (EFSA / NIH / PubMed)

⚖️ Medical disclaimer: The information and data provided here are for health education and nutritional guidance only. They are not a medical diagnosis and never replace a direct consultation with your doctor or pharmacist. Always consult your doctor before starting any supplement, especially during pregnancy or breastfeeding or when taking long-term medication.