Vitamin C The Common Cold And The Flu
As winter approaches, the common cold and flu become more prevalent. Many people turn to vitamin C to try and prevent or treat these illnesses. But does vitamin C really work? Let's take a closer look.
What is Vitamin C?
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays a crucial role in many bodily functions. It is an antioxidant that helps protect cells from damage and is necessary for the production of collagen, which is essential for healthy skin, bones, and connective tissue.
How Does Vitamin C Affect The Common Cold?
Many people believe that taking high doses of vitamin C can prevent or shorten the duration of the common cold. However, the evidence is mixed.
A review of 29 studies found that taking vitamin C supplements did not reduce the incidence of colds in the general population. However, it did reduce the duration of colds by 8% in adults and 14% in children.
Another study found that taking at least 200 mg of vitamin C per day reduced the risk of getting a cold by 50% in people who were under heavy physical stress, such as marathon runners and soldiers.
How Does Vitamin C Affect The Flu?
There is limited evidence on the effects of vitamin C on the flu. However, some studies have suggested that taking vitamin C supplements may reduce the severity and duration of flu symptoms.
One study found that taking high doses of vitamin C (up to 8 grams per day) reduced the duration of flu symptoms by 19%.
How Much Vitamin C Should You Take?
The recommended daily intake of vitamin C for adults is 65 to 90 milligrams per day. However, some people may need more, such as smokers, pregnant and breastfeeding women, and people with certain medical conditions.
If you decide to take vitamin C supplements, it's important not to exceed the upper limit of 2,000 milligrams per day, as high doses can cause digestive problems and other side effects.
Food Sources of Vitamin C
The best way to get vitamin C is through your diet. Many fruits and vegetables are good sources of vitamin C, including:
- Oranges
- Strawberries
- Grapefruit
- Kiwi
- Mango
- Papaya
- Pineapple
- Red and green peppers
- Broccoli
- Tomatoes
Conclusion
Vitamin C is an important nutrient that plays a role in many bodily functions. While it may not prevent the common cold or flu, it may help reduce the duration and severity of symptoms. It's best to get vitamin C from your diet, but supplements may be helpful for some people. Remember to always talk to your doctor before starting any new supplement regimen.