TargetedFoundationsVegan form available
Vitamin C
Doesn't prevent colds but shortens them 8% when taken regularly; aids iron absorption and collagen synthesis. Easily covered by food.
3/5· Multiple human trialsEstimated monthly cost: ≈ 3 €
Dose
200–500 mg daily if fruit and vegetables are scarce; above 1 g diarrhoea and kidney-stone risk in men.
Timing
Together with iron; in split doses.
⚠ Cautions
Under 500 mg with kidney-stone history; avoid in haemochromatosis (boosts iron uptake).
What it is
A water-soluble antioxidant and enzyme cofactor; absorption saturates above 200 mg.
What the evidence shows
Cochrane (29 RCTs, n=11,306): regular use –8% cold duration in adults, –14% in children; starting at onset does nothing. Halved colds in marathoners and soldiers.
Goals
ImmunitySkin, hair
Sources
Last reviewed: 6 September 2026
This site is educational and does not replace medical advice. Start any supplement or drug only after consulting a doctor or pharmacist.