Best Vitamin C Dosage For The Immune System
According to Dr. Wilson, getting 500 to 2000 mg of daily vitamin C is sufficient for basic support. However, when you’re facing an immune system challenge, your needs for vitamin C may increase, and you may need to provide your body with higher doses of vitamin C to support immune health and function.
When Do You Need Supplements
As per the recommendations of health experts, we should consume different fruits and vegetables in ample amounts to fulfill our daily Vitamin C requirements. However, many of us fail to include many fruits and veggies in our daily diet due to tight work schedules and lack of time.
In that case, Vitamin C supplements would be a great option to prevent Vitamin C deficiencies. An effective multivitamin supplement may help meet your vitamin and mineral needs daily, thus improving your overall optimal health. Vitamin C supplements help boost your immunity and can also act as powerful antioxidants.
Can You Have Too Much
Too much vitamin C is unlikely to cause a problem. However, a high intake of over 1,000 mg a day may mean that not all the vitamin C is absorbed in the intestine. This can lead to diarrhea and gastrointestinal discomfort.
People with hereditary hemochromatosis, an iron absorption disorder, should talk to their doctor before taking vitamin C supplements, as high vitamin C levels could lead to tissue damage.
The maximum recommended daily intake of vitamin C for adult males and females is 2,000 mg.
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Vitamin C And Cancer Therapy
Vitamin C may help treat cancer, though experts have not confirmed this.
As an antioxidant, vitamin C protects the body from oxidative stress, which can occur when ROS levels are high. Oxidative stress can lead to cell damage and may play a role in some cancers.
A found that taking high doses of vitamin C may slow the growth of some types of cancerous tissue. The paper suggests that vitamin C could, one day, become a new treatment for colorectal cancer.
Also, the authors of a suggest that vitamin C might work well alongside other treatments to benefit people with cancer.
The note that some alternative therapists already use intravenous vitamin C when treating cancer, fatigue, and infections. However, they note that more research is necessary.
Intravenous vitamin C
Taking too much vitamin C is unlikely to cause any significant problems, but if a person consumes more than 1,000 mg of vitamin C per day, they will not absorb it all. This may lead to diarrhea and gastrointestinal discomfort.
People are unlikely to consume too much through their diet, and their bodies cannot store it. However, having a high intake through supplements may result in kidney stones.
This may also increase the risk of cardiovascular problems in females after menopause, but there is not enough evidence to confirm this.
/5the Benefits Of Vitamin C
The water-soluble vitamin plays numerous roles in protecting us from infection and speedy recovery from wounds. Vitamin C rich foods contain powerful antioxidants that can fight disease-causing harmful free radicals. It can also help to support the immune system and repair tissue in the body. Taking a sufficient amount of the C vitamin daily can also heal wounds and maintain healthy bones. Moreover, this vitamin is also involved in metabolic reactions in the body and is needed to make fibrous protein in connective tissue.
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Who Should Take A Vitamin C Supplement
Certain groups are at higher risk of developing a deficiency in vitamin C due to inadequate intake or malabsorption problems, so they might benefit from taking vitamin supplements. Its always recommended that you check with your physician if you should take any dietary supplements containing this vitamin and consult with them about vitamin C dosage.
First, those who dont eat varied foods are likely to have low levels of vitamin C. People with a limited food variety are usually:
- poverty-stricken people
- people with mental illnesses
Next, people with medical conditions that decrease vitamin C absorption are generally advised to use supplemental ascorbic acid sources. For example, people with certain types of cancer or end-stage kidney disease can have low concentrations of vitamin C.
Furthermore, the Institute of Medicine came to the conclusion that people who smoke need a higher daily dose of vitamin C. Also, passive smokers are advised to meet the recommended daily value of this vitamin. Finally, infants fed with evaporated or boiled milk can have a low concentration of vitamin C since ascorbic acid in this baby food isnt found commonly. Thats why they should be fed with breast milk or infant formula.
How To Reduce The Chances Of Getting A Cold In Time
Every year in Germany, the average adult must expect to endure the flu from two to four times, and children even up to twelve times. Therefore a certain risk level is always present. Through smear- and droplet-infections, rhinoviruses spread quickly from one host to another. Within just 24 hours, they reproduce quickly in the nose and throat that cold symptoms set in and spread to people nearby. The average cold is over after 7.4 days, but sometimes it takes up to 14 days. Since there are numerous cold viruses that reproduce very quickly and mutate, there are often veritable flu seasons responsible for many sick notices and missed days at work and in schools. Especially in already weakened or more susceptible persons, the flu can lead to more serious secondary diseases such as middle ear infections or sinusitis. In this case, quick action or better preventive measures should be taken to strengthen the immune system and to resist the flu every time it strikes!
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What Can You Do To Boost Your Immune System
The idea of boosting your immunity is enticing, but the ability to do so has proved elusive for several reasons. The immune system is precisely that a system, not a single entity. To function well, it requires balance and harmony. There is still much that researchers don’t know about the intricacies and interconnectedness of the immune response. For now, there are no scientifically proven direct links between lifestyle and enhanced immune function.
But that doesn’t mean the effects of lifestyle on the immune system aren’t intriguing and shouldn’t be studied. Researchers are exploring the effects of diet, exercise, age, psychological stress, and other factors on the immune response, both in animals and in humans. In the meantime, general healthy-living strategies make sense since they likely help immune function and they come with other proven health benefits.
Immunity in action. A healthy immune system can defeat invading pathogens as shown above, where two bacteria that cause gonorrhea are no match for the large phagocyte, called a neutrophil, that engulfs and kills them .
Helps Prevent Iron Deficiency
Iron is an important nutrient that has a variety of functions in the body. Its essential for making red blood cells and transporting oxygen throughout the body.
Vitamin C supplements can help improve the absorption of iron from the diet. Vitamin C assists in converting iron that is poorly absorbed, such as plant-based sources of iron, into a form that is easier to absorb .
This is especially useful for people on a meat-free diet, as meat is a major source of iron.
In fact, simply consuming 100 mg of vitamin C may improve iron absorption by 67% .
As a result, vitamin C may help reduce the risk of anemia among people prone to iron deficiency.
In one study, 65 children with mild iron deficiency anemia were given a vitamin C supplement. Researchers found that the supplement alone helped control their anemia .
If you have low iron levels, consuming more vitamin-C-rich foods or taking a vitamin C supplement may help improve your blood iron levels.
Vitamin C can improve the absorption of iron that is poorly absorbed, such as iron from meat-free sources. It may also reduce the risk of iron deficiency.
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Boosts Production Of White Blood Cells
Bone marrow helps create white blood cells, which fight off disease and infection. The most important kinds of white blood cells are phagocytes and lymphocytes. Phagocytes kill foreign bodies such as viruses, while lymphocytes help produce antibodies.
Vitamin C boosts the production of these white blood cells and helps them function more effectively. It also protects the white blood cells as they flow through the body, fighting off free radicals and protecting your body from infection.
Howto Grocery Shop To Boost Your Immunity
A simple rule can help youwhen choosing fruits and vegetables at the grocery store or farmersmarket: The more colorful the fruits and vegetables are, the better.
Try to eat a wide variety of foods, and aim to eat fruit and vegetables from every color of the rainbow, Zumpano says. Your plate will be more enticing to look at, and you will ensure that youre getting as many health-boosting vitamins and nutrients as possible.
Its also important to knowthat you build a strong immune system by maintaining healthy eating habitsover time. You cant eat four oranges at breakfast and expect to be protectedthat day against catching a cold.
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Oral Supplementation Of Vitamin C For Patients With Metabolic Disorders Cardiovascular Disease And Frail Elderly Subjects: Potential Relationship With Covid
There are notably some factors that increase the risk of developing SARS-CoV2 infection and affect the severity of COVID-19 . People with pre-existing non-communicable diseases appear to be more susceptible to developing COVID-19 . NCDs include obesity, diabetes mellitus, chronic lung diseases, cardiovascular diseases and various other conditions which are characterized by systemic inflammation which impairs immune response and may exacerbate the cytokine storm related to COVID-19 .
Beyond The Common Cold
Although supplements can’t ward off the common cold, vitamin C is still important to your health. It serves essential roles in the human body and supports normal immune function, according to a 2017 report in the journal Nutrients.
Vitamin C acts as an antioxidant, meaning it neutralizes free radicals generated by the body’s normal metabolism and by exposure to environmental stressors, including ultraviolet radiation and air pollution. Free radicals are charged particles that can damage cells, tissues and genetic material if left unchecked, and thus trigger harmful inflammation.
Besides stopping free radicals, vitamin C helps to activate several key enzymes in the body, which go on to synthesize hormones and build collagen, a tough protein found in skin and connective tissues, according to the 2017 report. These hormones help control the response of the cardiovascular system to severe infections, while collagen fortifies the skin against injury.
Vitamin C may also bolster the fatty membranes in skin and connective tissue, thus protecting organs like the lungs from pathogens, according to cell culture and preclinical studies. When bugs do infiltrate the body, vitamin C helps direct immune cells called neutrophils to the site of infection and defends these cells against free radicals, the 2017 report noted.
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It Plays A Role In Enhanced Brain Function
Vitamin C also plays a role in neurotransmitter synthesis and cognitive function, Samuels says. Neurotransmitters are important for sending messages from the brain to the rest of the body, according to the University of Queensland, in Australia. And more vitamin C may be associated with increased brain function. A systematic review published in September 2017 in Nutrients found higher vitamin C concentrations in cognitively intact study participants compared with those with impaired cognition
How Much Vitamin C Per Day
According to a recent analysis published inSeminars in Preventive and Alternative Medicine, we may not be getting enough Vitamin C in our daily diets. This analysis looked at over 100 studies on Vitamin C, and found that higher doses are actually better for our health.
Just because the RDA is 75 to 90 mg per person per day, that may not be enough. The RDA is designed to prevent any vitamin deficiencies from happening. It is not the ideal number for most vitamins and minerals.
The best way to get your vitamin C is from food. Fruits and vegetables are an incredible source of vitamin C and are loaded with many other nutrients critical for health. The goal is to consume at least 5 servings of fruits and veggies. Thats the only way to be certain that youre getting enough vitamin C! Foods highest in vitamin C include: strawberries, citrus and bell peppers, but most fruits and vegetables are a good source.
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How Does Vitamin C Boost Your Immunity And Improve Your Health
Vitamin C is an essential nutrient that assists in the formation and maintenance of bones, blood vessels, and skin while strengthening your immunity. This nutrient is found naturally in several foods, especially in fruits and vegetables. Additionally, vitamin C supplements are also available.
As one could expect, COVID-19 has forced people to focus more on protecting themselves from illnesses and infections by strengthening their immunity. This article reviews the impact vitamin C has on your immunity and health.
Vitamin C An Essential Nutrient
Vitamin C or L-ascorbic acid is a water-soluble nutrient and antioxidant that can neutralize unstable compounds and help prevent or reverse cellular damage in our bodies. It is also involved in various biochemical processes related to immune health.
Major benefits of Vitamin C include:
The Impact of Vitamin C on Immunity
Vitamin C is a critical micronutrient. It contributes to your immune defense system by supporting multiple cellular functions of your bodys adaptive immune systems. Being an antioxidant, it can also fight free radicals in the body, thereby decreasing inflammation and boosting immunity. It can keep your skin healthy and enable it to act as a barrier against toxic compounds entering your body.
Why Getting Vitamin C Through Your Diet Is Important
Vitamin C is an important nutrient for your body since it:
- Acts as an antioxidant
- Supports your immune system
In addition, vitamin C is thought to have beneficial effects on your overall health, including reducing your risk of cancer, heart disease and the most common causes of vision loss .
While vitamin C is an important nutrient, your body doesn’t actually make it so it’s important to make sure you’re getting enough vitamin C from your diet.
The amount you need depends on your age and gender, but, in general, adults should aim to get between 65 to 90 mg of vitamin C per day. You can get all the vitamin C you need by drinking a glass of orange juice or eating a cup of strawberries, bell pepper, broccoli, Brussels sprouts or kale. In addition, some of the herbs you commonly cook with also contain significant amounts of vitamin C, including thyme and parsley.
Another reason to get the recommended amount of vitamin C through your diet, rather than a supplement, is that healthy, whole foods also contain other beneficial vitamins, minerals, antioxidants and fiber.
Most people following a healthy diet have no problem getting the recommended amount of vitamin C every day. However, if you think you aren’t, you can always consider taking a multivitamin as most contain the recommended amount of vitamin C you need every day.
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Vitamin C Helps To Lower The Chances Of Catching A Cold
A balanced vitamin C level contributes to the healthy function of the immune system. Once the cold viruses have reached our mucous membranes, vitamin C becomes active in various places. It induces the formation of white blood cells, adheres to free radicals, neutralizing them and regenerating more of the body’s own antioxidants. In this way, it keeps our immune system going and reduces oxidative stress. When a cold starts, the vitamin C level occasionally falls drastically owing to the increased expenditure. If this happens, it is advisable to take high doses of vitamin C quickly to support our bodys defense system that it is not brought down to its knees.
As little as two glasses of freshly squeezed orange juice a day help us to have a healthy immune system. This was shown by some studies, in which a balanced vitamin C level could shorten the duration of a cold somewhat and alleviated symptoms. If you notice the first signs of a cold, it is therefore a good idea to fill up the vitamin C reservoir immediately and not to give up until you have hopefully recovered quickly from the cold.
How Can Vitamin C Help Boost Your Immune System
While Dr. Adalja says that theres more data for vitamin D, there is some research to support taking vitamin C supplements, too. In case youre not familiar with it, vitamin C is a water-soluble vitamin thats naturally present in some foods, like oranges, strawberries, broccoli, and tomatoes, per the NIH. Also known as L-ascorbic acid, its an antioxidant that plays an important role in immune function, the NIH says.
One review and meta-analysis conducted by researchers at Cochrane found that people who took vitamin C supplements when they had a cold had the infection reduced by 8% in adults and 14% in children. People who took vitamin D supplements also had less severe colds than those who didnt.
Vitamin C supplements may also help if you tend to exercise a lot. One Cochrane review looked at data on 642 marathon runners, skiers, and soldiers who took vitamin C supplements and found that taking anywhere from 250 milligrams to 1 gram a day of the vitamin reduced the risk of developing a cold by 50%.
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