vitamin
Vitamin C
Antioxidant support for collagen formation and immune function.
What It Does
Vitamin C supports collagen synthesis in skin, vessels, and connective tissue.
It improves non-heme iron absorption and contributes to antioxidant defenses.
Who Needs It Most
| Demographic | Target Intake | Upper Limit |
|---|---|---|
| all, age:19-120 | 75 mg (F) / 90 mg (M) | 2000 mg |
| all, smoker | 125 mg (smokers need +35 mg) | 2000 mg |
| female, pregnant | 85 mg | 2000 mg |
| all, keto | 90 mg | 2000 mg |
| male, ttc | 90-250 mg | 2000 mg |
| all, heavy_alcohol | 100-200 mg | 2000 mg |
Signs of Deficiency
- Easy bruising
- Bleeding gums
- Slow wound healing
Best Food Sources
Citrus fruits
Moderate
Bell peppers
High
Kiwi
Moderate
Supplement Guide
Best forms: Ascorbic acid, Buffered vitamin C
What to look for: Split dosing for tolerance
What to avoid: Very high doses if prone to kidney stones
Timing: With meals, split once or twice daily.
Who Should Avoid It
No major common contraindications in our database for this nutrient. Always check medication interactions.
The Research
PubMed citations are temporarily unavailable.
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