Should I Take More Vitamin C When Im Sick
Many people pop vitamin C pills when they feel a cold coming on. Though vitamin C helps the immune system, it does very little for a cold.
A study from the Australian National University found that vitamin C supplements did not prevent colds at all. Supplementation, in a few cases, helped people get over the cold a little bit faster since about 8 percent of participants had one less day of sickness due to vitamin C.
If you want to play it safe and add more vitamin C when youre sick, its still best to do it through food. Add more citrus or greens. Even if the vitamin C doesnt make a difference, the healthy food will help you feel better.
Recommended Daily Intake Of Vitamins And Minerals
– The above-stated values are not meant for diagnosis, these are mainly reference values for informational purposes.
– Most of these values are based on a 2000 calorie intake for people of 4 or more years of age. This reference is applied because it approximates the caloric requirements for postmenopausal women. This group has the highest risk for excessive intake of calories and fat.
– Values on labels are stated Daily Reference values of Recommended Daily Intake . The RDI is a renewed value referring to the old Recommended Dietary Allowance . All values in this table are new RDI values.
– Maximum values are based on Food and Drug Administration values, the World Health Organization , BBC Health values, the European Union Directive and values from various other governmental and private agencies in the USA and the UK.
– Values from the World Health Organization may be somewhat lower than those of the FDA for various vitamins and minerals. Examples of differences : Mg: -60 mg, Vitamin B6: -0,5 mg, Vitamin B12: -4 µg, vitamin C: -15 mg, Vitamin K: -35 mg, folate: -220 µg.
– Elements that have a recommended daily intake within µg range are sometimes referred to as trace elements .
Information on vitamins can be found from the vitamins overview page
Getting C From Food Vs Supplements
Natural vitamin C from food and synthetic vitamin C in supplements show the same bioavailability meaning, the body seems to absorb both forms of the nutrient equally well, per the Oregon State University.
But, it’s better to get vitamin C from food than to follow a nutrient-poor diet and then take supplements to make up for vitamin shortfalls.
Research on the benefits of multivitamins has mixed findings, and, as a result, the U.S. Preventive Services Task Force does not recommend vitamin supplements to prevent diseases like heart disease or cancer.
By including more fresh fruits and vegetables in your diet, you’ll get all the nutrients you need on a daily basis, which leads to overall good health and disease prevention.
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Is Oxidative Damage To Biological Macromolecules Relevant To Human Chronic Diseases
Oxidative damage to biomolecules, such as lipids, DNA, and proteins, has been implicated in many chronic diseases, in particular, cardiovascular disease, cancer, and cataract, respectively .
LDL oxidation and cardiovascular disease
It is still uncertain which factors are responsible for the oxidation of LDL in vivo. LDL can be oxidized into a potentially atherogenic form in vitro through metal-ion-dependent oxidation of its lipid component with subsequent modification of apolipoprotein B-100 by reactive aldehyde products of lipid peroxidation, particularly malondialdehyde and 4-hydroxynonenal . Whether catalytic metal ions are available in the early lesion in vivo remains a matter of debate . Several metal-ion-independent mechanisms that are primarily enzymatic in nature have been proposed these include mechanisms involving 15-lipoxygenase and myeloperoxidase . The problems of comparing LDL oxidation in vitro with LDL oxidation in vivo were discussed in 2 recent reviews .
DNA oxidation and mutagenesis and carcinogenesis
Protein oxidation and cataract
Why Experts Say You Should Be Taking Vitamin C Vitamin D3 And Zinc
- Why Experts Say You Should Be Taking Vitamin C, Vitamin D3 and Zinc
While the warmer months promote the proliferation of bugs , the colder months can encourage the spread of other kinds of bugs .
Though theres no surefire way to avoid getting sick, enhancing your immune system is a smart place to start. Vitamins, essential minerals, and other nutrients are needed by the immune system to help protect your body from billions of potentially harmful bacteria, viruses, and other germs.
Some home remedies that support healthy immunity include such staples as garlic, ginger, and echinacea. But these arent essential for the immune system to work. Recent research has underscored the potential synergetic effects of essential nutrients such as vitamin C, vitamin D3, and zinc in supporting the immune system.
Lets take a closer look at the benefits of this potent vitamin/mineral trio.
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Whats The Best Way To Take Vitamin C
Both experts stress that the best way to take vitamin C is through food. Whole foods contain a vitamin and micronutrient complex which cannot be fully replicated in vitamin supplements, says Dr. Serino. Also, your body absorbs more of the vitamin through food than through a supplement.
In my experience, most people do not need to supplement with vitamin C since it is abundant in food, says Greaves. The best sources of vitamin C are foods like bell pepper, brussels sprouts, strawberries, and citrus fruit. For example: A half cup of raw red pepper has about 95 mg of vitamin C.
If you dont like any of that stuff, you can eat a medium potato and a cup of red cabbage to get your daily dose. If youve got guava around, youll get 206 mg from eating just one!
Make sure to eat a few servings of fruits and vegetables each day, and youll likely have more than enough vitamin C to make your body happy. Its important to know that research doesnt show any benefit of supplementing with vitamin C beyond the recommended daily intake, says Greaves. So more is definitely not better!
Daily Value Updates May Affect % Daily Value
The DVs for many nutrients have been updated based on new nutrition research. So, the %DV may be different on some of your favorite products or supplements. As a result, you may need to consume more or less of a certain food, beverage or dietary supplement in order to meet the DVs or the recommended amounts.
For the nutrients with DVs that are going up, the %DVs may go down.For example, the DV for total fat has been updated from 65g to 78g. That means that a packaged food with 36g of total fat in one serving now has 46% DV. See below for a side-by-side comparison of the information on the original and new Nutrition Facts labels.
For the nutrients with DVs that are going down, the %DVs may go up.For example, the DV for sodium has been updated from 2,400mg to 2,300mg. That means that a packaged food with 1,060mg of sodium in one serving now has 46% DV. See below for a side-by-side comparison of the information on the original and new Nutrition Facts labels.
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Vitamin C And Pregnant Women And Nursing Mothers
One thing to double check with your health care provider about is how much vitamin from any sort of supplement you should consume when pregnant or nursing. I have gotten different answers on this question. The most conservative response is probably given by Medline Plus
They say, Pregnancy and breast-feeding: Vitamin C is LIKELY SAFE for pregnant or breast-feeding women when taken in the recommended amount of 120 mg per day. Taking too much vitamin C during pregnancy can cause problems for the newborn baby.
Two dieticians answer that question here, a summery being that eating vitamin C rich food and taking a multi-vitamin will give you plenty of vitamin C , and the second opinion being that you shouldnt take over 2,000 MG of added vitamin C per day.
You can also get helpful charts for general info on recommended amounts of vitamin C from WebMD, where they also point out that, A substantial number of Americans may have low intake levels of vitamin C due to the inadequate intake of fruits and vegetables.
The point is this vitamin C is an important vitamin, but you can over do it, especially if you are pregnant or nursing. Many midwives recommend the higher amount , so there is a wide range of advice in how much to take when pregnant is optimal.
For the rest of us, it makes sense to me to get our vitamin C from food as much as possible which is why I love this recipe!
What Happens If You Get Too Much Vitamin C
The tolerable upper intake level for vitamin C in those 19 years of age and older is 2,000 milligrams.
While too much vitamin C is unlikely to be harmful, a megadose may result in gastrointestinal issues, such as diarrhea, nausea and cramps, as well as headaches and insomnia, according to the Mayo Clinic.
The body absorbs less than 50 percent of a vitamin C dosage over 1,000 milligrams a day, per the NIH. What your body doesn’t need it excretes via your urine, so you flush away those excess milligrams.
In contrast, at a more modest vitamin C dosage of 180 milligrams or less, the body will absorb 70 to 90 percent of the antioxidant.
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How To Take Vitamin C
Calcium Ascorbate is available as a dietary supplement as a powder or a capsule. Calcium ascorbate is often included in multivitamin supplements.
Our Liftmode Calcium Ascorbate comes in a powder form, which is believed to be the most absorbable form.
You can take Calcium carbonate with or without food as it is water-soluble. Most people find it easiest to digest 20-30 minutes before a meal. As a potent antioxidant, Calcium ascorbate is a great addition to smoothies or sprinkled on fruit.
Are Vitamin C Supplements Safe
For the most part, vitamin C supplements are safe. Although fruits and vegetables are the best source for proper vitamin C intake, supplements are considered safe in recommended amounts for people who do not get enough from food or have increased vitamin C needs, says Childress.
Before taking a supplement, try boosting your vitamin C intake through food instead, notes Dr. Shafipour. Add foods like berries, citrus, spinach or broccoli to your daily diet. If a supplement is preferable to you, check with your doctor on what they may recommend for you and to verify it will not interfere with any current medications you are taking, he says.
This is especially important for anyone taking medication, as Childress notes that vitamin C supplementation may increase the absorption of aluminum, which she says can be harmful for people taking medications that contain aluminum and can lead to kidney damage.
Its important to remember is that taking too much vitamin C can have negative health consequences. Taking too much vitamin C can cause side effects like nausea, vomiting and diarrhea, heartburn, stomach cramps and bloating, fatigue or insomnia, headaches and skin flushing, says Childress.
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Bone And Muscle Health
Because it plays a crucial role in the production of the structural protein collagen, vitamin C is an important nutrient for your bones.
What’s more, an August 2020 study in The Journal of Nutrition looked at data from over 13,000 older adults and found a link between low vitamin C levels and lower skeletal muscle mass as we age, suggesting that C can help preserve muscle mass.
What Happens If I Take Too Much Vitamin D
Taking too many vitamin D supplements over a long period of time can cause too much calcium to build up in the body . This can weaken the bones and damage the kidneys and the heart.
If you choose to take vitamin D supplements, 10 micrograms a day will be enough for most people.
Do not take more than 100 micrograms of vitamin D a day as it could be harmful. This applies to adults, including pregnant and breastfeeding women and the elderly, and children aged 11 to 17 years.
Children aged 1 to 10 years should not have more than 50 micrograms a day. Infants under 12 months should not have more than 25 micrograms a day.
Some people have medical conditions that mean they may not be able to safely take as much. If in doubt, you should consult your doctor.
If your doctor has recommended you take a different amount of vitamin D, you should follow their advice.
You cannot overdose on vitamin D through exposure to sunlight. But always remember to cover up or protect your skin if you’re out in the sun for long periods to reduce the risk of skin damage and skin cancer.
Page last reviewed: 03 August 2020 Next review due: 03 August 2023
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Should Elderly Persons Take A Vitamin D Supplement
To answer this question, we need to reflect on what is probably the most important principal of drug therapy which is, the possible risks of therapy must outweigh its possible benefits.
In the case of vitamin D this risk/benefit ratio is skewed far in favor of benefits. Vitamin D has many therapeutic benefits ranging from maintaining bone metabolism and strength to reducing the prevalence of colon cancer.
Toxicity can include non-specific symptoms such as anorexia, weight loss, polyuria and heart arrhythmias. The primary toxicity concern is elevated serum calcium concentration which can lead to vascular and tissue calcification with subsequent damage to kidneys, blood vessels and the heart. Risks are minimal, especially at recommended doses and most reports suggest a toxicity threshold for vitamin D of 10,000 to 40,000 International Units per day and serum concentrations of 200-240 ng/mL. for that severe toxicity to occur. Those doses and concentrations are not recommended but highlight the fact that at more reasonable doses and concentrations discussed below toxicity is not a big concern for most patients.
So, with possible benefits being great, and possible risk minimal, many elderly people are appropriate candidates for vitamin D supplementation.
Types Of Vitamin C Supplements
The easiest way to get the proper amount of vitamin C is to eat it with your meals. Its well-known to be in citrus fruits and berries, but you can also get it in veggies like potatoes, tomatoes and spinach, says Pouya Shafipour, M.D., board-certified physician with Paloma Health. To get all of the antioxidant properties as well as the benefits of the vitamin itself, its best to eat foods with vitamin C in them.
Sometimes, though, vitamin C supplementation may be necessary, especially if youre not feeling your best. Our food intake often declines when were sick, so a supplement can help us meet daily needsand then some, says Dr. Shafipour.
Vitamin C supplements come in a few different forms, and according to Dr. Shafipour, one is not necessarily better than another.
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Why Do We Need Vitamin C At All
Ascorbic acid is a water-soluble vitamin found in a variety of fruits and vegetables. Often, we think of citrus fruit as the best vitamin C delivery system, but you can also get it from peppers, tomatoes, and cauliflower.
Once its in your system, the C helps your immune system function at its best and protect against damage from free radicals. Plus, ascorbic acid is needed to make collagen, that wondrous protein that helps heal wounds and keep our skin looking young and lovely .
Our bodies cant make vitamin C on their own, so its important that we get enough ascorbic acid from food or other outside sources.
Vitamin C deficiency is fairly rare in Western countries, but it can happen. If you take a long break from fresh produce , its possible to get scurvy which causes inflamed gums, skin spots, depression, and eventually death.
Its not common or likely if you have access to healthy food and produce, but its good to be mindful of your vitamin C intake all the same.
Best Natural Ingredients For Your Skin
Vitamin C serums can be topically applied to the skin and may provide benefits such as protection against damage caused by UV exposure, including collagen damage and wrinkling. And while its no replacement for sunscreen, a vitamin C serum routinely applied before sun exposure may help prevent premature aging of the skin. It may also help protect against pigmentation issues by interfering with melanin synthesis. Youll see many options of vitamin C serums including ones with additional ingredients, such as vitamin E or hyaluronic acid.
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Whats The Recommended Intake
The Institute of Medicine has developed a set of reference values for specific nutrient intake levels, including for vitamin C.
One set of guidelines is known as the Recommended Dietary Allowance and considers average daily nutrient intake from both foods and supplements.
RDA recommendations for specific gender and age groups should meet the nutrient needs of 9798% of healthy individuals (
Here are the RDAs for vitamin C :
|Adult women||75 mg|
|Adult men||90 mg|
|Pregnant women||85 mg|
|Breastfeeding women||120 mg|
In addition to the RDA recommendations for vitamin C, the Food and Drug Administration has issued a recommended Daily Value .
The DV was developed for food and supplement labels. It helps you determine the percentage of nutrients in a single serving of food, compared with the daily requirements. On food labels, this is displayed as %DV .
Currently, the recommended DV for vitamin C for adults and children aged 4 and above is 60 mg regardless of gender. However, in January 2020, this will increase to 90 mg .
The RDA for Vitamin C ranges from 1575 mg for children, 75 mg for adult women, 90 mg for adult men, and 85120 mg for women who are pregnant or breastfeeding.
Vitamin C is essential for overall health and wellness, and the nutrient may particularly benefit certain conditions.
The vitamin is especially helpful for immune health, as it supports your immune systems cellular function .