🍊 Vitamin C Supplement Selector & Dosing Tracker

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Your complete vitamin C dosing tracker template. Use this interactive checklist to find the right vitamin C form for your needs, track daily intake, compare supplement options, and monitor food sources — all backed by peer-reviewed research. Based on research from HealthSecrets vitamin C guide.

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This page is for informational purposes only. It is not medical advice. Please consult your healthcare provider before making health decisions.

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📊 Quick Reference — Vitamin C at a Glance

Detail	Key Fact
RDA (Adults)	75 mg (women) / 90 mg (men) per day
Optimal Range	200–500 mg daily for general health [1]
Upper Limit	2,000 mg/day (Tolerable Upper Intake Level)
Best Absorption	Split doses of 200–500 mg with meals (70–90% absorbed)
Most Affordable Form	Ascorbic acid ($)
Best for Sensitive Stomachs	Buffered / sodium ascorbate (pH-neutral)
Highest Bioavailability	Liposomal vitamin C (up to 30% higher AUC) [2]
During Illness	1,000–3,000 mg/day in divided doses

🔍 Which Vitamin C Form Is Right for You?

Answer these questions to find your ideal vitamin C supplement form. Open each toggle below — your answers will guide you to the right choice.

What's your budget?

💰 Budget-Friendly (under $0.10/day)
💰💰 Mid-Range ($0.15–$0.40/day)
💰💰💰 Premium ($0.50–$1.50/day)

Do you have stomach sensitivity?

🤢 Yes — I get GI upset from supplements
✅ No — I tolerate supplements well

What's your dosing goal?

🛡️ General maintenance (200–500 mg/day)
💪 Immune support / active lifestyle (500–1,000 mg/day)
🏥 Therapeutic / during illness (1,000–3,000 mg/day)