Vitamin C — South Africa

Buffered vitamin C (combined with minerals) is gentlest on the stomach for daily use. Ascorbic acid is the cheapest standard form — fine for many, can cause reflux. Liposomal delivers vitamin C into cells more efficiently — the form to choose for acute or therapeutic use.

For maintenance: 500–1000mg daily, split into two doses. For acute immune use (feel something coming on): 2–3g for 3–5 days, then back to baseline. Stop if you get loose stool — that's the dose your body has hit saturation.

Your body needs vitamin C to synthesise collagen — they go hand in hand. If you're taking collagen for skin or joints, take a vitamin C alongside or as part of a combo formula. Without enough C, the collagen scoop is largely wasted.

Split across morning and afternoon — vitamin C is water-soluble and not stored. Don't take it all at bedtime (some find it mildly energising). Take with food if you have a sensitive stomach.