Vitamin C supplementation and its effects on health

Scientific evidence indicates that regular Vitamin C consumption does not prevent the onset of the common cold, though it may modestly reduce symptom severity. Studies suggest a reduction in severe symptoms of approximately 15% for those taking at least 1,000 mg daily, with general intensity reductions ranging between 8% and 14% in children and adults. However, these benefits are primarily observed in habitual users; starting supplementation after symptoms appear has not shown significant effects.

Regarding dosage, the European Food Safety Authority (EFSA) sets the daily reference dose for adults at approximately 80 mg. While many supplements offer 500 mg to 1,000 mg, the body regulates absorption and excretes excess through urine once intake exceeds 400 mg.

Consumers are advised to be cautious with effervescent tablets, as they may contain high levels of sugar and sodium—sometimes exceeding 300 mg of sodium per tablet. For optimal absorption and support for collagen synthesis and muscle recovery, moderate doses distributed throughout the day are often more effective than single large doses.