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C
Vitamins
Vitamin C (Ascorbic Acid)
Water-soluble antioxidant vitamin; UL is 2,000 mg/day.
What it is
Vitamin C is required for collagen synthesis and antioxidant function. High doses mainly add GI risk for most adults.
How it works
Cofactor in collagen formation; antioxidant activity in aqueous compartments.
What the evidence says
Essential nutrient; supplementation above adequacy is rarely necessary and mainly increases GI burden.
Safety Notes
- Adult UL is 2,000 mg/day; excess commonly causes diarrhea/GI upset.
- Use caution with: kidney stones (caution), hemochromatosis (avoid high-dose with iron).
Timing With Other Supplements
- Iron (Elemental): Can enhance nonheme iron absorption (helpful in deficiency contexts).