Vitamin C is cheap, essential, and already in fruit. Mega-doses do not stop you getting a cold; they may shave a little duration. Athletes under heavy load sometimes use 200–1000 mg. Your orange is still allowed.
Supplements
Strong evidence
Vitamin C
Ascorbic acid. Still not a cold-proof cape.
How to use
200–500 mg with food if diet is short; skip gram-dosing as a personality.
Details
- Ingredients
- Ascorbic acid
- Benefits
- Collagen cofactor, Shorter colds in some data
- Dosage
- 200–500 mg typical supplemental range
- When to take
- Morning, With food
- Side effects
- Loose stools at high doses. Kidney-stone caution in susceptible people.
- Scientific evidence
- Deficiency is uncommon with a decent diet; supplemental benefit is strongest for cold duration and in people under physical stress.
- Form
- Capsule
- Third-party tested
- Yes
Editorial rating ★ 4.0
Correct a low intake. Do not mainline 10 g because a podcast said “antioxidant.”
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