Vitamin C (Ascorbic Acid)
An essential antioxidant and cofactor for collagen synthesis. Deficiency is rare today — but its role for immunity, skin, and vessels stays relevant. Megadoses are overrated.
How it works
Vitamin C is a water-soluble antioxidant and cofactor for collagen-synthesis enzymes, which is why deficiency (scurvy) damages connective tissue and vessels. It regenerates other antioxidants and supports immune function and iron absorption. Excess is simply excreted.
Dosage
Needs are usually met via fruit/vegetables; supplements of 100–500 mg/day are uncritical. Smokers have higher needs.
Considerations
Essential — but the popular megadoses don't deliver: they don't prevent colds, at most marginally shorten them. Important for collagen/skin and immune function. Very high doses can cause GI upset and (in predisposed people) kidney stones. Food sources are best.
