Vitamin C has been a go-to remedy for colds and flu for decades. Known for its immune-boosting powers, it’s also a strong antioxidant that helps repair tissues and supports skin health. But how much do you really need—and does it actually prevent illness?

Experts agree that vitamin C can reduce the severity and duration of colds, but it’s not a magic shield. It works best when taken consistently, not just after you feel sick. That’s why many include it in their daily routine through food or supplements.

Fruits like oranges, strawberries, and kiwi are great natural sources. But for those who don’t get enough through diet—or want an extra boost—vitamin C supplements are an easy option. Just be careful with high doses, which can cause stomach issues or kidney stones.

Most adults only need 65–90 mg per day, though higher amounts (up to 500–1000 mg) are common in supplements. The key is to find the right balance and stay consistent, especially during stress or seasonal changes.

For product comparisons and safe recommendations, check platforms like workout supplements. When used wisely, vitamin C is a reliable ally for keeping your immune system sharp and your energy levels steady.