Vitamin C (Ascorbic Acid / Ester-C Calcium Ascorbate)Vitamin C (ascorbic acid / Ester-C calcium ascorbate)
Vitamin C is an essential water-soluble vitamin that humans cannot synthesise and must obtain from food. Besides the common form, ascorbic acid, there is calcium ascorbate, bound to calcium to lower its acidity, and the Ester-C form, which also contains a vitamin C metabolite (L-threonate).
Vitamin C is a key water-soluble antioxidant that neutralises free radicals by donating electrons, and it regenerates other antioxidants such as vitamin E. As a cofactor for collagen-synthesising enzymes (prolyl and lysyl hydroxylases), it is needed for collagen formation in the skin's dermis. It accumulates at high concentrations in phagocytes such as neutrophils, supporting their migration and phagocytic function, and helps maintain the epithelial barrier of the skin and mucous membranes. It also aids the absorption of plant-based (non-heme) iron.
- A Cochrane systematic review (2013, over 10,000 participants) found that regular vitamin C intake made no difference to the frequency of upper respiratory discomfort in the general population, but shortened symptom duration by 8% in adults and 14% in children, and in groups with intense physical activity such as marathon runners the risk of occurrence was reported to be about half (RR 0.48).
- A review (2017) summarised evidence that vitamin C supports neutrophil migration and phagocytosis, lymphocyte differentiation and proliferation, and epithelial barrier function, and that an intake of 100–200 mg/day is needed to maintain adequate blood levels.
- A review (2017) summarised that vitamin C is present at high concentrations in normal skin and is involved in promoting collagen synthesis and in antioxidant protection against UV-induced oxidative damage, and compared the evidence for improving skin vitamin C status through dietary intake.
- A systematic review of 13 studies in healthy adults (2025) reported studies in which Ester-C (calcium ascorbate EC) caused less digestive discomfort than ascorbic acid and resulted in higher vitamin C concentrations in white blood cells.
- meta-analysisHemilä H et al. Vitamin C for preventing and treating the common cold Cochrane Database Syst Rev. 2013. PMID 23440782
- reviewCarr AC et al. Vitamin C and Immune Function Nutrients. 2017. PMID 29099763
- reviewPullar JM et al. The Roles of Vitamin C in Skin Health Nutrients. 2017. PMID 28805671
- reviewCalder PC et al. Enhanced Vitamin C Delivery: A Systematic Literature Review Assessing the Efficacy and Safety of Alternative Supplement Forms in Healthy Adults Nutrients. 2025. PMID 39861409




