Vitamins are good for you, but vitamin C is one of the most effective and safest, experts say. But what can it do? Many people think it can cure the common cold, which is simply a myth. While it bolsters the immune system and may protect against more serious complications - like pneumonia -- it is not a cure. But the benefits of getting enough - or more than enough, in some cases - include protection against cardiovascular disease, prenatal health problems, eye disease and even wrinkles.

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People who are under a lot of stress may benefit from vitamin C - and it's one of the first nutrients to be depleted in alcoholics, smokers and obese people. The recommended daily allowance of vitamin C is 75 to 90 milligrams, but experts say that up to 500 milligrams a day may reap the most substantial health benefits. Eating plenty of fruits and vegetables, especially those high in the nutrient like citrus fruit, cantaloupe, broccoli and bell peppers, can help you get close to what you need, but a supplement may be necessary for even the healthiest eaters.
Vitamin C also helps the body absorb iron, so for anemia, it's a valuable supplement. It's estimated that only about 10 to 20 percent of adults eat the recommended nine servings of fruits and vegetables a day.{relatedarticles}A good supplement will provide the rest of that vitamin C, but more isn't necessarily better. While it's tough to overdose on vitamin C because the body excretes the excess, 500 milligrams or more may irritate the stomach.