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Beseha
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The 30-second answer
You need 90 mg of vitamin C a day as a man and 75 mg as a woman, which is easy to get from fruit and vegetables. A Cochrane review found regular vitamin C does not prevent colds for most people, but shortens them by about 8% in adults. If you want a supplement, Limitless C-Zinc at EGP 76 has 100 mg, and VBLS-C is the cheapest 1,000 mg at EGP 130. Do not go above 2,000 mg a day.
How much vitamin C do you need?
- Per day: Harvard says 90 mg for men and 75 mg for women, plus 35 mg for smokers. The NHS says 40 mg for adults.
- From food: the NHS says you should get all you need from your diet, and Harvard lists citrus, bell peppers, strawberries, kiwi, tomatoes and broccoli as top sources.
- Every day: the body does not store it, so you need it daily from food.
- Immunity is not one vitamin: for zinc, see zinc for immunity and the safe dose.
Does vitamin C prevent colds?
A 2013 Cochrane review pooled trials in over 11,000 people. In the general population, regular vitamin C lowered the chance of a cold by only 3%, so the authors said routine use is not justified. In athletes and soldiers under severe physical stress, the chance roughly halved. In people taking it regularly, colds were 8% shorter in adults and 14% shorter in children. Taken after a cold started, there was no consistent effect.
A dose close to your need
#1
100 mg CWith zincBest value
Limitless C-Zinc – 30 Lozenges
A dose close to your daily need
EGP 76
EGP 2.5 per day · 30 days
- The pack: 100 mg vitamin C plus 5 mg zinc per lozenge
- The page: one lozenge a day, dissolved in the mouth
- 30 lozenges for EGP 76
Heads-up: It contains zinc; if you take other zinc, add up the total, and see our zinc guide
Vitamin C with other nutrients
#2
900 mg CWith D3 and zinc
Immuniphar Plus – 20 Tablets
Vitamin C with D3, zinc and copper
EGP 120
EGP 6.0 per day · 20 days
- The page: per tablet, 900 mg vitamin C, 2000 IU vitamin D3, 11 mg zinc and 2 mg copper
- Also beta-carotene and vitamin E
- One tablet a day after food
Heads-up: It has 2000 IU vitamin D3; if you take vitamin D on its own, add them up with a pharmacist
#3
500 mg CWith NAC
Avantic Acetylcysteine Vita C – 10 Effervescent Sachets
Orange effervescent sachets
EGP 100
EGP 10.0 per day · 10 days
- The page: 500 mg vitamin C plus 300 mg acetylcysteine per sachet
- One sachet a day in a glass of water
- 10 sachets
Heads-up: It contains acetylcysteine, a mucus thinner per the page; not for long daily use without a reason
1,000 mg doses
These three give 1,000 mg, more than ten times your need. It is usually harmless under 2,000 mg, but the NHS says over 1,000 mg can upset the stomach.
#4
1000 mgEgyptian
VBLS-C 1000 mg – 30 Tablets
The cheapest 1,000 mg here
EGP 130
EGP 4.3 per day · 30 days
- The pack: 1000 mg vitamin C per film-coated tablet
- 30 tablets last a month
- By SFN
Heads-up: 1,000 mg is far above your daily need; the NHS says over 1,000 mg can cause stomach pain, diarrhoea and wind
#5
1000 mgRose hips
Puritan’s Pride C-1000 with Bioflavonoids – 100 Caplets
A big imported pack
EGP 1,100
EGP 11.0 per day · 100 days
- The pack: 1000 mg vitamin C with bioflavonoids and wild rose hips
- 100 coated vegetarian caplets
- By Puritan’s Pride
Heads-up: None of the sources we used say bioflavonoids add benefit; it costs far more per day than VBLS-C at the same dose
#6
1000 mgSustained release
Life Extension Vitamin C – 60 Tablets
Releases through the day
EGP 940990
EGP 15.7 per day · 60 days
- The page: 1000 mg vitamin C (ascorbic acid) per tablet
- The page: 24-hour hydrogel formula
- One a day; 60 tablets last two months
Heads-up: The page claims “7x absorption”, which is the brand’s own claim; it costs far more than VBLS-C
What does it cost per day?
| Product | Form | Vitamin C | Price | Per day |
|---|---|---|---|---|
| Limitless C-Zinc – 30 Lozenges | Lozenge | 100 mg | EGP 76 | EGP 2.5 |
| VBLS-C 1000 mg – 30 Tablets | Tablet | 1000 mg | EGP 130 | EGP 4.3 |
| Immuniphar Plus – 20 Tablets | Tablet | 900 mg | EGP 120 | EGP 6.0 |
| Avantic Acetylcysteine Vita C – 10 Effervescent Sachets | Effervescent | 500 mg | EGP 100 | EGP 10.0 |
| Puritan’s Pride C-1000 with Bioflavonoids – 100 Caplets | Caplet | 1000 mg | EGP 1,100 | EGP 11.0 |
| Life Extension Vitamin C – 60 Tablets | Sustained tablet | 1000 mg | EGP 940 | EGP 15.7 |
How to take it
- Food first: an orange, a pepper or a kiwi a day covers your need, per Harvard.
- One product only: if your multivitamin or immunity supplement has vitamin C, do not add a 1,000 mg dose.
- If your stomach is upset: lower the dose; the NHS says symptoms go away once you stop the supplement.
- For children: these doses are for adults; see kids’ immunity vitamins for winter.
Ask a doctor before high doses if
- You have kidney stones or kidney disease: Harvard says high doses can increase stones in your case.
- You have hereditary iron overload (haemochromatosis): vitamin C increases iron absorption, per Harvard.
- You have gout: Harvard says doses over 3,000 mg can raise uric acid.
- You are pregnant or take regular medicines.
Not sure which one?
Beseha pharmacists answer on WhatsApp. Tap the “Ask a pharmacist” button, tell them which supplements you take, and they will tell you what you need.
FAQ
What is the daily dose of vitamin C?
Harvard says men need 90 mg and women 75 mg a day, smokers 35 mg more, and the upper limit is 2,000 mg.
Does vitamin C prevent colds?
A Cochrane review found regular use does not prevent colds for most people, but shortens them by about 8% in adults and 14% in children.
Is 1,000 mg of vitamin C a day safe?
Usually, since it is below the upper limit, but over 1,000 mg can cause stomach pain, diarrhoea and wind, per the NHS.
What is the cheapest vitamin C in Egypt?
Limitless C-Zinc at EGP 76 for 30 lozenges with 100 mg each, and VBLS-C 1000 mg at EGP 130 for 30 tablets.
Do I need a vitamin C supplement if I eat fruit and vegetables?
Usually not; the NHS says you should get all you need from your daily diet.
Does vitamin C cause kidney stones?
Harvard says high doses may increase stones in people with kidney disease or a history of stones.
Read next: zinc for immunity and the safe dose and kids’ immunity vitamins for winter.
The bottom line
Vitamin C matters, but most people get enough from food, and it does not prevent colds. If you want a supplement, Limitless C-Zinc is close to your need; for 1,000 mg, VBLS-C is the cheapest. Do not go above 2,000 mg a day.
Sources
- Cochrane review 2013: Vitamin C for preventing and treating the common cold
- Harvard T.H. Chan School of Public Health: The Nutrition Source, Vitamin C
- NHS: Vitamin C
This content is for information and is not a substitute for advice from a doctor or pharmacist. Prices and availability may change; the final price is on the product page.
