Vitamin C (ascorbic acid)
Immune · Essential vitamin / antioxidant
Tier A-
What this is
Absorption plateaus around 200-400 mg per dose — larger single doses have diminishing returns. IV route bypasses absorption limit for pharmacological levels. Liposomal claims of better absorption have weak data. Hemilä cold meta: ~8% duration reduction with ≥1 g/day chronic supplementation.
Mechanism
Water-soluble antioxidant; required for collagen hydroxylation, catecholamine synthesis, carnitine synthesis; cofactor for Fe and Cu-dependent enzymes; immune cell function requires adequate levels
Dose & route
500-1000 mg/day PO typically; biohacker mega-doses 2-5 g/day split; IV 25-100 g Riordan-style (off-label)
Citations
- https://pubmed.ncbi.nlm.nih.gov/23440782/
- https://pubmed.ncbi.nlm.nih.gov/30475834/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7967540/
Links go to the source. If a link is dead or you want something re-checked, let me know.
This is an independent synthesis of published research by a non-clinician. Scores are opinions supported by citations, not prescriptions. See the full disclaimer and methodology for how this score was produced and what it does and doesn't mean.