Vitamin C is one of the most popular vitamins, but its effectiveness greatly depends on the dosage and method of intake.
The body absorbs it limitedly: at a dose of up to 100–200 mg at a time, up to 90% is absorbed, while any excess is simply excreted. Therefore, large doses (1000–2000 mg) are often useless and can even be harmful — they increase the risk of kidney stones and cause gastrointestinal disorders.
What is Important to Remember
- It is better to take it in divided doses: 100 mg 2–3 times a day
- Avoid combining it with large amounts of sugar — it reduces absorption
- Absorption worsens with intestinal problems
- The daily norm is approximately 70–100 mg
What to Combine and Not to Combine With
Beneficial:
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with iron — improves its absorption
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with vitamin E — enhances the antioxidant effect
Cautiously:
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with certain antibiotics (tetracyclines, etc.)
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in cases of excess iron in the body
Main Conclusion: Vitamin C works better in small doses and with regular intake, rather than in the form of "shock" doses.
