Question 1

How much vitamin C should you take per day?

Accepted Answer

The recommended minimum is 75-90 mg per day, but for optimal immune support, 500-1,000 mg per day is suitable. For athletes and during stressful periods, up to 2,000 mg per day is recommended. The upper safe limit for vitamin C is 2,000 mg — higher doses may cause digestive discomfort.

Question 2

Which form of vitamin C is best?

Accepted Answer

Ascorbic acid is the most common and affordable choice. Buffered vitamin C (calcium ascorbate) is suitable for those with sensitive stomachs. Liposomal vitamin C offers the best bioavailability — up to 1.5 times higher absorption compared to regular ascorbic acid.

Question 3

Can you take too much vitamin C?

Accepted Answer

Vitamin C is water-soluble and excess is excreted in urine, but very high doses (over 2,000 mg) can cause diarrhea, nausea, and kidney stones. Split larger doses throughout the day in smaller portions — this also improves absorption.

Question 4

When is the best time to take vitamin C?

Accepted Answer

Vitamin C can be taken at any time of day. Morning intake with food is the most popular choice. Vitamin C improves iron absorption, so those taking iron supplements should take them together. Avoid vitamin C right before bedtime, as it may disrupt sleep for some people.

Vitamin C — Ascorbic Acid & Supplements

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