ISO controls how strongly the camera amplifies the sensor signal. A lower ISO generally gives the cleanest file, while a higher ISO lets you work with less light or use a faster shutter speed.
Raise ISO when shutter speed is more important than absolute image cleanliness: during action, handheld work in low light or when you need enough aperture for depth of field. A sharp high-ISO photograph is usually more valuable than a blurred low-ISO one.
Modern cameras handle higher sensitivities very well, especially when exposure is accurate. Test your own camera and learn the range you are comfortable using.
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