Vitamins
Vitamin C (Ascorbic Acid)
Also known as: Ascorbic acid · L-ascorbate · Sodium ascorbate
Essential for collagen synthesis, immune function, and iron absorption. Humans cannot synthesise vitamin C endogenously — dietary and supplemental intake is mandatory.
Effective Dose
500–1000mg / day
per clinical evidence
Evidence Level
Strong
Vitamins
Mechanism
Collagen hydroxylation co-factor, antioxidant, immune modulation
primary action
Best For
Immune health
Collagen synthesis, Iron absorption, Antioxidant
This profile is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare professional before starting any supplementation, especially if you have pre-existing conditions or take medications.
What Is Vitamin C (Ascorbic Acid)?
Vitamin C is a water-soluble vitamin and powerful antioxidant required for collagen hydroxylation, carnitine biosynthesis, and catecholamine synthesis. Unlike most mammals, humans lack the enzyme (L-gulonolactone oxidase) needed to synthesise it endogenously. Athletes have elevated needs due to increased oxidative stress.
How It Works: The Science
Vitamin C is a co-factor for prolyl and lysyl hydroxylase enzymes, which add hydroxyl groups to proline and lysine in procollagen — a critical step for collagen triple-helix stability and cross-linking. As an antioxidant, ascorbate donates electrons to neutralise ROS and regenerates vitamin E from its oxidised form.
Primary Mechanism
Collagen hydroxylation co-factor, antioxidant, immune modulation
Evidence-Based Benefits
Dosage Guide
Effective Dose
500–1000mg / day
500–1000mg/day for athletes. Absorption is saturable — doses above 1g offer diminishing returns. Spread across 2 doses for sustained plasma levels. Buffered forms (calcium ascorbate) gentler on the stomach.
Safety Profile & Side Effects
Very safe. High doses (>2g/day) may cause GI distress and loose stools. Can increase oxalate excretion — relevant for those prone to kidney stones. Avoid megadosing around training (may blunt ROS-driven adaptations).
Who Should (and Shouldn't) Take It
Essentially everyone — inadequate intake is common. Athletes, smokers (2× the RDA recommended), and those eating low fruit/vegetable diets benefit most. Pair with collagen peptides (1 hour pre-exercise) for tendon synthesis.
Frequently Asked Questions
Related Ingredients
Medical Disclaimer
Ingredient profiles are for informational purposes only and do not constitute medical advice. Consult a qualified healthcare professional before starting any supplementation, especially if you have pre-existing conditions or take medications. Full disclaimer →