Applied Nutrition Vitamin C 1000mg tub beside three notes: absorption plateaus near 200mg, no prevention in most people, slightly shorter colds
Supplements-nutrition

فيتامين سي: الجرعة والامتصاص وخرافة نزلات البرد — الإمارات 2026

نشر بواسطة
Oct 04 2026

الإجابة باختصار

Vitamin C absorption is near-complete up to about 200 mg, and blood levels saturate around 1,000 mg a day, so mega-doses mostly end up in urine. Taking it daily does not prevent colds in most people. It shortens them slightly, by about 8% in adults, and starting it once you are ill shows no consistent benefit.

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References

  1. Vitamin C for preventing and treating the common cold (Hemilä H, Chalker E, Cochrane Database Syst Rev 2013)
  2. Vitamin C pharmacokinetics in healthy volunteers: evidence for a recommended dietary allowance (Levine M, 1996)
  3. Vitamin C pharmacokinetics: implications for oral and intravenous use (Padayatty SJ, 2004)
  4. Ascorbic acid supplements and kidney stone incidence among men: a prospective study (Thomas LD, 2013)

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أسئلة شائعة

Does vitamin C prevent colds?
Not in most people. The Cochrane review of trials with 10,708 people in the general population found daily vitamin C did not meaningfully reduce the chance of catching a cold. The exception was people under brief, extreme physical stress, such as marathon runners and soldiers on subarctic exercises.
Does vitamin C shorten a cold?
Slightly, if you were already taking it daily before the cold started. Regular use cut cold duration by about 8% in adults and 14% in children. Starting vitamin C after symptoms appear showed no consistent effect in trials.
How much vitamin C does the body absorb?
A single 200 mg dose is absorbed almost completely. From 500 mg upwards absorption falls and the extra is passed in urine. Blood levels are fully saturated at around 1,000 mg a day, so higher doses add little.
Is 1,000 mg of vitamin C a day safe?
For most healthy adults, yes. The tolerable upper limit is 2,000 mg a day, above which stomach upset and diarrhoea become common. People with a history of kidney stones should speak to a doctor first, because high-dose vitamin C raises oxalate excretion.
Do I need a vitamin C supplement in the UAE?
Probably not if you eat fruit and vegetables every day, since fresh produce is available all year. Smokers, heavy dieters and people living on processed food are more likely to fall short. Vitamin D is the more common gap in the UAE.
When should I take vitamin C?
Any time of day, with food if it upsets your stomach. Taking it with a meal containing plant-based iron, such as lentils or spinach, improves iron absorption, which is useful for vegetarians.