Vitamin C
Vitamin C is an essential nutrient: the human body cannot make it, so it depends on diet.
Citrus limon (L.) Osbeck
200–500 mg a day.
What it is
It is found in citrus fruit, peppers, kiwi and leafy greens. At cell level it is an essential cofactor for making collagen and a powerful antioxidant.
What it is used for
The quiz suggests it when your answers justify it. It usually appears with these goals:
What the evidence says
Consistent trials and reviews in people, or health claims authorised in the EU.
Authorised EU claim Vitamin C contributes to normal collagen formation for the normal function of skin, increases iron absorption and contributes to the reduction of tiredness and fatigue.
| Year | What was studied | What was found | Source |
|---|---|---|---|
| 2013 | Immunity: the reference meta-analysis | Regular vitamin C does not prevent colds in the general population, but it reduces their duration (by 8% in adults) and severity. | Hemilä & ChalkerCochrane Database |
| 2018 | Collagen and injuries | Review of 10 studies on bone, tendon and ligament injuries, mostly in animals: in them, vitamin C sped up healing and increased collagen. In people there are very few trials and they do not yet show a clear benefit. | DePhillipo et al.Orthopaedic Journal of Sports Medicine |
What to look for on the label
- A moderate dose: above 1 g a day it adds nothing and can cause digestive discomfort.
Precautions
- If you have had kidney stones, avoid high doses.
- If you have haemochromatosis, ask first (it increases iron absorption).
Where to find it
Products whose label meets what this profile asks for: form, dose per serving and nothing that contradicts it. Three at most: quality of the active comes first and, among the best, we look for one option in each price range. We choose by composition, not by who pays. The shops are European or ship to Europe.
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HSNShips from Spain€€€High endEssential Series
Vitamin C 500 mg (PureWay-C®)
500 mg per capsule
For the reference dose1 capsuleView at HSN (opens in a new tab)Meets the criteria.
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NaturitasShips from Spain€€Mid rangeSolgar
Vitamin C 500 mg
500 mg of ascorbic acid per capsule
For the reference dose1 capsuleView at Naturitas (opens in a new tab)Meets the criteria.
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HSNShips from Spain€BudgetEssential Series
Calcium ascorbate 500 mg
500 mg of buffered vitamin C per capsule
For the reference dose1 capsuleView at HSN (opens in a new tab)Meets the criteria. Buffered: gentler on the stomach.
We link to the shop; we do not sell anything. Today we earn no commission on any link. If we ever do, the link will say so and the selection will not change: the label decides. Labels checked on 2 November 2026; check the one on the pack before you buy. All these shops deliver to the EU; some of their pages open in Spanish. How we are funded.
Nearby in the library
Is it for you?
The quiz decides from your answers, not from a profile.
Profile reviewed on 3 November 2026. Sources: EFSA, Regulation (EU) 432/2012 and published studies. Image: Lemon tree (Citrus limon). Charcoal drawing by E. Shepperd, 1894. Wellcome Collection, public domain.
General information based on published scientific evidence and EU law. Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle, and are not intended to diagnose, treat or prevent any disease.
Do not exceed the daily dose stated on each product. If you take medication, have a medical condition or have any doubts, ask your doctor or pharmacist.