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Vitamin C, a.k.a. ascorbic acid, is a water soluble vitamin known for its antioxidant ability.
A lack of vitamin C in the diet can cause scurvy, which is rare in developed countries. However, studies have shown that a higher dose of vitamin C reduces oxidative stress, which has been linked to cancer, as well as helping in the prevention of cardiovascular diseases.
Some studies show there may be a reduction in the incidence of colds when vitamin C was taken before onset of symptoms, although there is little effect after symptoms start. So, don't wait until you have a cold!
The RDA for vitamin C is 40 mg, but there may be benefits of much larger doses, especially amongst smokers and those who don't regularly eat their 5 a day. If you think you get a lot of free radical exposure, e.g. from the sun or smoking, or you don't get a lot of vegetables, go for the 1000 mg. Otherwise, 500 mg should give you the boost you need. If in any doubt, seek professional medical advice.
To read our full article on Vitamin C and to see our sources, click here.