Vitamin C And Immunity An Assessment Of The Evidence
Introduction
Vitamin C is one of the most popular vitamins that is known to boost the immune system. Many people take vitamin C supplements or consume fruits and vegetables high in vitamin C to prevent colds and flu. But is there any scientific evidence to support these claims? This article will assess the evidence on the relationship between vitamin C and immunity.
What Is Vitamin C?
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is essential for the growth, development, and repair of body tissues. It is found in many fruits and vegetables, including oranges, strawberries, kiwi, broccoli, and red peppers.
How Does Vitamin C Boost Immunity?
Vitamin C is a powerful antioxidant that helps to protect cells from damage caused by free radicals. It also plays a key role in the production of white blood cells, which are essential for fighting infections and diseases. Vitamin C also enhances the function of other immune cells, such as natural killer cells and lymphocytes.
Does Vitamin C Prevent Colds And Flu?
Many studies have investigated the effects of vitamin C on colds and flu. While some studies have found that vitamin C may reduce the duration and severity of colds, other studies have found no significant effect.
One study published in the Cochrane Database of Systematic Reviews in 2013 analyzed 29 trials involving over 11,000 participants and found that regular vitamin C supplementation did not reduce the incidence of colds in the general population. However, the study did find that vitamin C supplements may be beneficial in reducing the duration of colds in people who engage in intense physical activity, such as marathon runners and skiers.
Does Vitamin C Boost Immunity In Older Adults?
As people age, their immune system becomes less efficient, making them more vulnerable to infections and diseases. Some studies have suggested that vitamin C may help to boost the immune system in older adults.
A study published in the journal Nutrients in 2017 found that vitamin C supplementation improved immune function in older adults, including increased antibody production and improved natural killer cell activity.
Can You Get Enough Vitamin C From Your Diet?
The recommended daily intake of vitamin C is 75 mg for women and 90 mg for men. Most people can meet their daily vitamin C requirements by consuming a diet rich in fruits and vegetables.
However, some people may have difficulty getting enough vitamin C from their diet alone. This includes people who smoke, as smoking depletes vitamin C levels in the body, and people with certain medical conditions that affect nutrient absorption.
Conclusion
While vitamin C is known to play an important role in immune function, the evidence on its effectiveness in preventing and treating colds and flu is mixed. However, vitamin C supplementation may be beneficial for certain populations, such as older adults and people who engage in intense physical activity. It is also important to consume a diet rich in fruits and vegetables to ensure adequate vitamin C intake.