Vitamin C – The essential supplement for immunity and energy: What experts say

Vitamin C remains the top dietary supplement choice for Romanians in 2025, used for boosting immunity, reducing fatigue, and preventing seasonal infections. Recent studies confirm its multiple benefits but also its limitations, while the dietary supplements market in Romania and Europe continues to grow rapidly.

Here at Stirinoi.com, we analyze the most important facts, medical opinions, and interesting data about Vitamin C to help you make the best decisions for your health.

What is Vitamin C and why is it considered an essential dietary supplement

Vitamin C (ascorbic acid) is a water-soluble vitamin crucial for:

• strengthening natural immunity,

• reducing tiredness and fatigue,

• protecting cells against oxidative stress,

• normal collagen synthesis.

Because it is water-soluble, the body cannot store it, so daily intake is necessary from food (fruits, vegetables) or dietary supplements, especially during stress, infections, intense physical effort, or poor diet.

Interesting facts about Vitamin C in 2025

1. Effervescent forms are preferred. Market studies show over 60% of users choose effervescent tablets for fast absorption and pleasant taste.

2. Recommended daily doses vary. WHO recommends 65-90 mg/day, but common supplements contain 200-1000 mg for optimal antioxidant and immune effects.

3. Overdose is rare but possible. Excess intake (over 2000 mg/day) may cause digestive discomfort or kidney stones despite its urinary elimination.

4. Absorption is limited. At high doses, the body absorbs only part of the Vitamin C ingested, excreting the rest rapidly.

5. It does not prevent colds, but reduces duration. Cochrane Review studies confirm Vitamin C shortens respiratory infection duration by 8-14%, accelerating recovery.

Doctors’ opinions on Vitamin C supplementation

✅ Dr. Anca Rusu, nutritionist: “Vitamin C is safe in normal doses, but ideally it should be combined with a diet rich in fresh fruits and vegetables. Excessive supplementation brings no extra benefit.”

✅ Dr. Ionuț Popescu, family doctor: “For patients exposed to high oxidative stress – smokers, performance athletes – I recommend daily supplementation, but no more than 1000 mg.”

✅ Dr. Cristina Lupu, immunologist: “In viral infections, Vitamin C supports the body’s antioxidant defense, reducing inflammation and supporting immune function.”

Conclusion

Vitamin C remains one of the safest and most useful dietary supplements, proven to support immunity and energy. However, it is not a miracle treatment, but rather an addition to a healthy and balanced diet.

🔎 Stirinoi.com recommendation: Always consult your doctor or pharmacist before taking dietary supplements, especially if you have chronic conditions. Choose quality-certified products for safe and effective results.