Vitamin C And The Immune System
The immune system is a multifaceted and complex network of specialised organs, tissues, cells, proteins, and chemicals, which has evolved in order to protect us from a range of pathogens, such as bacteria, viruses, fungi, and parasites.
Vitamin C is a big contributor to our immune system and how well it defends us by supporting various cellular functions of both the innate and adaptive immune system.
Having low levels of vitamin C or a full blown deficiency results in impaired immunity and higher susceptibility to infections. And this can become a vicious cycle as numerous infections can significantly impact on vitamin C levels due to enhanced inflammation and metabolic requirements. So having low levels of vitamin C means our immune system cant protect us as well as it should, which leads to infections, which in turn, decreases our vitamin C levels further.
Epidemiological And Clinical Observations During Covid
Several clinical and epidemiological investigations outline the hypothesis regarding vitamin C status and its association with COVID-19. Some recent studies noted that COVID-19 is linked with the cytokine storm, pneumonia, ARDS, C-reactive protein , and heart failure . In China, chronic fatality rates were 610% for individuals with cardiovascular disease, diabetes, hypertension, and chronic respiratory tract disease , whereas it is 1.4% in the USA . Again, WHO reported that about 3.4% confirmed cases had died in COVID-19 as of March 3, 2021 .
Fig. 1
Hypothesized pathogenesis of SARS-CoV-2 infection
SARS-CoV-2, severe acute respiratory syndrome coronavirus 2 ACE2, angiotensin-converting enzyme 2 ARDS, acute respiratory distress syndrome RAAS, renin-angiotensin-aldosterone system
How To Take It
The best way to take vitamin C supplements is 2 – 3 times per day, with meals, depending on the dosage. Some studies suggest that adults should take 250 – 500 mg twice a day for any benefit. Talk to your doctor before taking more than 1,000 mg of vitamin C on a daily basis and before giving vitamin C to a child.
Daily intake of dietary vitamin C is listed below.
Pediatric
- Men over 18 years: 90 mg
- Women over 18 years: 75 mg
- Pregnant women 14 – 18 years: 80 mg
- Pregnant women over 18 years: 85 mg
- Breastfeeding women 14 – 18 years: 115 mg
- Breastfeeding women over 18 years: 120 mg
Because smoking depletes vitamin C, people who smoke may need an additional 35 mg per day.
The dose recommended to prevent or treat many of the conditions mentioned in the Uses section is often 500 – 1,000 mg per day.
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Scientific Health Benefits Of Vitamin C
A diet loaded with vitamin Crich foods such as oranges, kiwi, and peppers helps more than just the immune system.
Cameron Whitman/Stocksy
Vitamin C is one of the most talked about vitamins. The nutrient gets special buzz for its immune-boosting potential. But touting vitamin C‘s ability to shorten the common cold only scratches the surface of its role in the body.
This antioxidant isnt naturally made by the body, so its crucial to obtain it from vitamin Crich foods, according to the Mayo Clinic. Vitamin C can be found in a variety of foods, including red and green bell peppers, citrus fruits, kiwi, broccoli, tomatoes, and Brussels sprouts, says Tamar Samuels, RDN, a cofounder of Culina Health in New York City.
Adult women need 75 milligrams of vitamin C per day, and adult men need 90 mg, according to the National Institutes of Health . Most Americans source enough of the nutrient through diet alone.
Read on to learn about seven major health benefits of vitamin C.
Vitamin A And The Immune System
Vitamin A contributes to the maintenance of the normal function of the immune system and the maintenance of normal mucous membranes. These membranes are found on the linings of the nose, mouth, lungs, and stomach, and such form an important barrier for the body.
The best food sources of vitamin A include liver , orange and yellow vegetables, such as carrots, sweet potatoes and pumpkins, tomatoes and leafy green vegetables, such as kale, spinach and broccoli.
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What Vitamins Are Good For The Immune System
Your immune system requires a range of different vitamins and minerals to keep it functioning optimally. Vitamin C and vitamin D are well known for their role in supporting immune function but there are other vitamins that play a role here, including vitamin A, as well as certain B vitamins: B6 , folic acid and B12 . A number of minerals also help to support immune function, including iron, copper, selenium and zinc.
Vitamin B And The Immune System
The B Vitamins are a group of eight water-soluble vitamins, three of which help to support the immune system: B6 , folic acid and B12 . Vitamins B6 and B12 also support normal functioning of the nervous systems and normal psychological function. B12 and folic acid both contribute to a reduction in tiredness and fatigue.
Vitamin B6 is found in a range of foods, including salmon, chicken breast, potatoes, avocado and bananas. Folic acid can be obtained from eating pulses, such as lentils, leafy greens, including spinach and kale, and certain fruits. Vitamin B12 is primarily found in animal foods, such as meat, fish, milk and eggs. Its also added to a range of fortified foods, such as plant milks, some soy products and some breakfast cereals. You can find out more in our guide to The Best Sources Of Vitamin B.
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Effects Of Ia Of Vitamin C On Inflammation Markers
Figure 1 Schematic mechanism in which an IA of vitamin C could modulate specific functions of neutrophils , inhibiting pathways involved in the Neutrophil Extracellular Trap formation and reducing the uncontrollable inflammatory cytokine production in the alveolar space. Potential effects on reducing cytokine production have also been speculated in lymphocytes and macrophages. ROS, reactive oxygen species NFkB, nuclear transcription factor kappa B , inhibition stimulus dashed arrow, reduced effect or production.
Do High Fat Foods Cause Heartburn
Are pizza, fried chicken, burgers, and fries the foods most likely to trigger heartburn? Certainly, fatty and deep-fried food is likely to be harder to digest and will trigger more stomach acid, which can lead to heartburn4. The confusing thing though, is that many highly nutritious foods including nuts, cheese and avocados are also high in fat and can similarly trigger symptoms5. Heartburn is triggered because high-fat foods relax the lower esophageal sphincter muscle, which acts as a barrier between your food pipe and your stomach. If this muscle relaxes, stomach acid can escape from the stomach to the esophagus causing acid reflux. Making small changes to your diet, such as reducing portion size, can significantly help reduce your risk of heartburn.
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Why Is Vitamin D Important
Vitamin D is unique because it’s one of only two vitamins that your body can produce on its own , and you can also get it from other sources like food or supplements. It’s also technically a hormone that regulates how much calcium is in your blood. Unlike other vitamins, it requires conversion in the liver and kidneys to make it an active hormone. “Vitamin D is a fat-soluble vitamin that our bodies use to absorb and maintain healthy calcium and phosphorus levels, which are necessary to grow and maintain our bones,” Tolentino says.
You’ve probably heard that vitamin D is important for your bones, but it supports your body in other ways, too.”While we generally associate vitamin D with musculoskeletal health, it actually has several functions in the body, including the role it plays in immune function and reducing inflammation,” Tolentino says.
Iron And The Immune System
Iron is a mineral thats best known for its key role to carry oxygen in the haemoglobin of red blood cells throughout the body. Iron also contributes to normal function of the immune system. The bodys ability to absorb iron is increased when consumed alongside vitamin C.
Food sources of iron include liver , red meat, beans, nuts, fortified breakfast cereals and soy bean flour. Read more about foods that are high in iron here.
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Vitamin D Deficiency Treatment In Sarasota And Manatee County Florida
Intercoastal Medical Group is a multi-specialty practice offering primary care, and much more. With more than 100 doctors in several locations across Sarasota and Manatee County, Florida, we make it easy to find a qualified doctor at a location thats convenient for you. Intercoastal Endocrinologists Jesus Perez, MD, Wende M. Kozlow, MD, Megan Guerrero, MD and Deborah Majchel-Koss, MD can diagnose and address Vitamin D deficiencies. Drs. Perez and Kozlow are located at the Beneva Professional Center, 943 S. Beneva Road, Suite #210, Sarasota, FL 34232 phone 379-1777. Dr. Guerrero and Majchel-Koss are located at the Intercoastal Lakewood Ranch II medical office building, 11715 Rangeland Parkway, Bradenton, FL 34211 phonr 538-0077.
Sunlight Exposure And Vitamin D
Vitamin D is associated with the sun for a reason — your body can produce its own vitamin D when you expose your skin to the sun for a period of time. About 15 minutes of sun exposure per day is what many experts say is sufficient to make vitamin D. This means you want to have a good amount of skin uncovered by clothing or sunscreen since those things inhibit Vitamin D production, according to Tolentino.
How much sun you should get is also a bit complicated. “UVB radiation from the sun triggers vitamin D synthesis in our bodies, but there are a lot of factors to consider here,” says Tolentino
She continues, “Where you live , sunscreen usage and coverage and the amount of melanin in your skin can all impact vitamin D absorption. That makes it really difficult to provide generalized guidelines for the appropriate amount of sun exposure. What may be a sufficient or healthy amount of time in the sun with no sun protection for one person might not be advisable for another person.”
You body can easily absorb a liquid vitamin D or tincture since you can take the drops under your tongue.
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How Is Vitamin C Good For Healthy Immune Function
As an antioxidant, vitamin C can help neutralize free radicals that can occur when your immune response gets triggered, explained Life Extension’s Clinical Corporate Trainer, Dr. Kathryn Wilson, PhD. “Research also shows vitamin C can impact how your body deals with respiratory challenges,” she said.
Vitamin C can also enhance phagocytosis, a cellular process where cells engulf large substances. As a function of the immune system, cells engulf foreign bacteria and microbes, promoting a healthy immune response. It’s also been shown to support the specialization and production of T-cells and B-cells, vital components of your immune system’s arsenal.
Complementing your lifestyle choices with supplements that help your body get the most from your vitamin C can be a great way to maintain a healthy immune system.
Be Wary Of Hype And Headlines
While vitamin C supplements pose little risk to consumers, other so-called “immune-boosting” products could be harmful.
Since the COVID-19 outbreak began in the United States, the U.S. Food and Drug Administration and the Federal Trade Commission have already issued warning letters to seven companies for selling fraudulent products that promise to cure, treat or prevent the viral infection. “These warning letters are just the first step,” FTC Chairman Joe Simons said in a news release. “We’re prepared to take enforcement actions against companies that continue to market this type of scam.”
Note that no evidence suggests that other so-called immune-boosting supplements such as zinc, green tea or echinacea help to prevent SARS-CoV-2 infections, Dr. Mark Mulligan, division director of the infectious diseases and vaccine center at NYU Langone Medical Center, told New York Times Parenting. “I do not recommend spending money on supplements for this purpose,” Mulligan said.
“The medical profession still doesn’t know exactly how to influence the immune system, despite what supplement products may claim,” Julie Stefanski, a registered dietitian nutritionist and spokeswoman for the Academy of Nutrition & Dietetics, told The Washington Post.
Editor’s Note: This story was updated on Mar. 10 to include information about the Vitamin C infusion trial being conducted in China.
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Does Vitamin C Boost Your Immune System
Does Vitamin C help your immune system? The theory that Vitamin C could fight disease and infection began way back in the 1970s, when Linus Pauling, a Nobel prize winner, published information on preventing colds by taking huge doses of Vitamin C. While the Recommended Dietary Allowance for vitamin C is 90 mg of Vitamin C per day for men and 75 mg per day for women, Pauling would consume up to 18,000 mg of Vitamin C a day.
Since then, a lot of research has gone into whether or not Vitamin C could help to deal with colds and the flu, and the truth is that very little evidence has been discovered that proves Paulings theory. There have been a number of randomized, double-blind, placebo-controlled studies into the effects of Vitamin C, and the results seemed to be quite a disappointment.
A 2013 review of 29 different studies with over 11,300 participants evaluated all the data around vitamin C and the common cold. The results found that taking more than 200 mg of Vitamin C per day as a therapy once you have a cold did little to reduce the severity or duration of colds and the flu. But, taking vitamin C regularly did seem to impact the duration and severity of the cold. The conclusion was that more research on vitamin C and the common cold is needed to determine the exact best way to use it.
Note: Taking Vitamin C helped to reduce the severity and duration of the colds, but not the FREQUENCY. It can help to treat the cold, but not prevent it.
The Health Benefits Of Vitamin C
No one vitamin can override serious health problems. They often work together â and other lifestyle habits â like getting enough sleep and exercise, and not smoking â are key. That said, research shows that vitamin C may offer health benefits in these areas:
1. Stress. A deficiency in vitamin C is associated with many stress related disease. It is the first nutrient to be depleted in alcoholics, smokers, and obese individuals. And because vitamin C is one of the nutrients sensitive to stress, Moyad says naintaining levels of vitamin C can be an ideal marker for overall health.
2. Colds. When it comes to the common cold, vitamin C is not a cure, but some studies show that it may help prevent more serious complications. “There is good evidence taking vitamin C for colds and flu can reduce the risk of developing further complications, such as pneumonia and lung infections,” says Moyad.
3. Stroke. Although research has been conflicting, one study in the American Journal of Clinical Nutrition found that those with the highest concentrations of vitamin C in their blood were associated with 42% lower stroke risk than those with the lowest concentrations. The reasons for this are not completely clear. But what is clear is that people who eat plenty of fruits and vegetables have higher blood levels of vitamin C.
- Lowering the risk of cancer and cardiovascular disease.
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/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.
Beyond Vitamin C: Eat These Foods For A Healthy Immune System
You don’t have to eat “superfoods” to maintain your immune health.
Amelia Ti
Medical Reviewer
Amelia Ti is a Registered Dietitian and Certified Diabetes Care and Education Specialist based in NYC. She completed her Bachelor’s in Nutrition & Dietetics at NYU and Master’s in Applied Nutrition at Russell Sage College. Amelia’s evidence-based knowledge and passion for the field allow her to translate nutrition research and innovation to the public.
Luke Daugherty
Luke Daugherty is a freelance writer, editor and former operations manager. His work covers operations, marketing, sustainable business and personal finance, as well as many of his personal passions, including coffee, music and social issues.
When winter comes around, we’re stuck together indoors more often. That makes us easy targets for the flu and other viruses that are looking for a place to thrive.
Although it’s important to stay healthy and keep your immune system strong year-round, it becomes especially critical during those cooler months. If you don’t want to be stuck in bed with the sniffles all winter long, you need to make sure your immune system is up to the task.
The good news is that there’s a lot you can do to boost your immunity, including tweaking your diet. Let’s take a look at how your diet can affect your ability to stay healthy and explore some of the best foods for immune health.
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