Worried about getting a chilly or the flu? For many people, the knee-jerk motion is to take an enormous dose of day by day vitamin C. For a few years, C has been the vitamin with the largest advertising and marketing price range (thanks partially to the citrus business). Now, within the period of COVID-19, with many people making an attempt to determine eat to finest help our immune methods, let’s separate truth from hypothesis. Can vitamin C actually assist to stop colds, flus, and different viral infections? How does vitamin C work within the immune system, and is it price contemplating taking a day by day vitamin C complement? And in that case, which of them are finest?
What is Vitamin C?
Vitamin C, often known as L-ascorbic acid, is a water-soluble vitamin and a strong antioxidant. Unlike fat-soluble nutritional vitamins like A and E, water-soluble nutritional vitamins aren’t saved within the physique. Whatever you don’t use as we speak is excreted by means of urine, so regardless of how a lot you are taking as we speak, you might want to get extra tomorrow and day-after-day after that.
While most animals can synthesize their very own vitamin C, people can not. Other exceptions embrace apes and different primates, guinea pigs, fruit-eating bats, bugs, fish, sure reptiles, and a few chook species. Since we are able to’t make it, and it’s important for our well being, we should eat meals that incorporates vitamin C. This, plus the truth that vitamin C is the least steady vitamin, is why it’s a vital nutrient to eat (or complement).
Benefits of Vitamin C
Vitamin C has a number of advantages and makes use of in human well being.
As a potent antioxidant, vitamin C reduces oxidative stress in your physique. Extensive analysis reveals that diets wealthy in day by day vitamin C are related to a decrease threat of many persistent illnesses, corresponding to coronary heart illness, sure cancers, eye illnesses, and neurodegenerative situations that have an effect on cognitive well being. Vitamin C may also regenerate different antioxidants, corresponding to vitamin E, by decreasing free radicals fashioned when vitamin E scavenges oxygen radicals.
White Blood Cells
Vitamin C can also assist to advertise the manufacturing and safety of white blood cells, which assist your physique combat off infections. This is perhaps particularly related to COVID-19 as a result of many contaminated sufferers have a low white blood cell depend once they contract the SARS-CoV-2 virus.
Vitamin C is a part of your exterior protection system as nicely, because it performs a major function within the well being and integrity of your pores and skin. This is as a result of day by day vitamin C is wanted to provide collagen, essentially the most ample protein in your physique’s connective tissue. It helps strengthen your pores and skin’s boundaries, which is necessary to combat the unfold of COVID-19 and different viruses in addition to shield your pores and skin with all the hand-washing you’re doing. (You are washing your fingers quite a bit, proper?)
Vitamin C boosts iron absorption, which may also help forestall iron deficiency. For occasion, consuming a mixture of tomatoes and lentils, or tomatoes and beans, on the similar time, can improve how a lot iron you soak up. A research revealed within the American Journal of Clinical Nutrition discovered that including 100 mg of vitamin C (as ascorbic acid) to meals boosted iron absorption by 67%.
Chronic Disease Prevention
Studies have discovered vitamin C to play a task in stopping coronary heart illness, primarily by managing blood strain. It’s additionally protecting in opposition to oxidative stress within the mind, particularly in relation to illnesses like Alzheimer’s and dementia. Your eyes can profit from day by day vitamin C too, which can even assist gradual age-related illnesses like cataracts. It can also assist enhance fertility in males, primarily by bettering sperm high quality.
How Much Daily Vitamin C Do You Need?
The Recommended Daily Allowance (RDA) of vitamin C varies between 15 mg-120 mg per day. Pregnant and lactating girls, and the aged, ought to goal for the higher finish of that vary. The common grownup requires 75-90 mg of day by day vitamin C, which you’ll be able to simply get hold of from a wholesome, plant-centered weight loss program. For reference, one giant orange incorporates roughly 100 mg of vitamin C. Truth in promoting from the Florida Department of Citrus!
When you eat vitamin C in average quantities (say, 30-180 mg per day), your physique absorbs round 70-90% of it. When you begin taking greater than 1,000 mg per day (almost unattainable to do with out supplementation), absorption charges lower to lower than 50%. Leftover vitamin C passes out of your physique in urine.
What Happens When You Don’t Get Enough Vitamin C?
Not getting sufficient day by day vitamin C has well-established damaging well being results. The major consequence of vitamin C deficiency is scurvy, a illness during which individuals expertise fatigue, pores and skin rash, open and unhealing sores, bleeding gums, and bruising. If untreated, it could result in loss of life.
The Discovery of Scurvy
The discovery of vitamin C and scurvy occurred on the similar time, within the 1920s, when vitamin C deficiency was a critical and pretty frequent situation. Sailors on lengthy sea voyages who subsisted on fish, dried meats, and arduous tack (a primary biscuit or cracker), with no entry to contemporary or preserved produce, incessantly skilled signs of scurvy, a illness characterised by the breakdown of connective tissues.
Historians estimate that between the primary voyage of Columbus and the rise of the steam engine within the mid-19th century, over two million sailors perished from the illness. Shipping firms and governments assumed that half of the sailors would die from scurvy on any given voyage.
After experimenting with ineffective and sometimes harmful remedies like vinegar, “elixir of vitriol” (a very alarming cocktail of sulfuric acid and alcohol), and varied potent laxatives, seamen lastly found an answer within the mid-1700s. When a badly broken British naval fleet made their method to Juan Fernández Island (off the coast of what is now Chile) with just some hundred males left alive out of the unique 1200, they (seemingly) miraculously reversed their scurvy as soon as they started consuming the meals available on the island: oats, clover, radishes, sorrel, and different vegetable meals wealthy in vitamin C.
While greens have been impractical to sail with, citrus fruits could possibly be taken on board and saved and distributed to sailors to maintain them wholesome. Once the sailors obtained contemporary vegatables and fruits, scurvy could possibly be reversed and prevented. Navies and transport firms started taking oranges, lemons, and limes on these voyages to deal with and stop the sailors’ illness. The tie is so sturdy that “ascorbic” within the chemical identify for vitamin C truly means “anti-scurvy.”
Scurvy Risk Today
Today, scurvy is very uncommon, particularly in case your weight loss program is wealthy in fruits and veggies. Most scurvy instances are related to a vitamin C consumption of lower than 10 mg per day. Some persons are extra in danger, nonetheless, together with those that smoke, infants fed evaporated or boiled milk (as this may destroy vitamin C), individuals who eat diets of restricted selection, and people who’ve absorption issues.
Can You Get Too Much Vitamin C?
If your physique simply eliminates extra vitamin C day-after-day, is it potential to get an excessive amount of of it? The Tolerable Upper Intake Level (UL) for vitamin C is 2,000 mg, which means that this is the quantity that has been established as the best quantity usually tolerated with out damaging results for most individuals.
The commonest unwanted effects of vitamin C, related to extreme consumption, are digestive disturbances — like diarrhea, nausea, and cramping — primarily on account of unabsorbed vitamin C sitting within the gastrointestinal tract.
For a smaller variety of individuals, extreme vitamin C can result in extra vital issues. For occasion, these with hereditary hemochromatosis could possibly be in danger for iron overload leading to tissue harm as a result of absorptive-boosting results of vitamin C on iron. People with renal issues can also have a heightened threat for unwanted effects if their vitamin C consumption is in extra of 1,000-2,000 mg per day. Kidney stones can kind because of excessive quantities of vitamin C from supplementation, inflicting an elevated excretion of oxalate in your urine. Though this is uncommon amongst wholesome individuals with average vitamin C intakes.
Vitamin C can also have the potential to intrude with sure medicines, like cholesterol-lowering statins, Adderall for ADHD, and warfarin, which is used to stop blood clots.
For most individuals, nonetheless, a average quantity of vitamin C (2,000 mg or much less per day) appears to be pretty nicely tolerated.
Vitamin C-Rich Foods
Fruits and greens are excellent sources of day by day vitamin C. However, trendy agricultural practices have depleted soil high quality all over the world, which means that the soils during which crops are grown have far fewer vitamins than they used to.
An evaluation of nutrient knowledge from the Kushi Institute, performed between 1975 and 1997, discovered that the typical quantity of vitamin C in crops had decreased by 30%. We can assume that much more depletion has occurred within the almost 25 years for the reason that completion of that research.
Optimizing Your Dietary Vitamin C
How do you optimize your vitamin C consumption from meals? Start with selecting good sources of vitamin C (see listing under). Then, take note of the way you put together these meals. Certain preparation strategies can decrease the quantity of vitamin C in a meals. Boiling can considerably cut back the content material, whereas microwaving, surprisingly sufficient, preserved essentially the most. In common, the longer and the warmer the cooking technique, the extra vitamin C was destroyed.
Storage strategies additionally play a task. Fresh and frozen produce tends to have extra vitamin C than canned. The longer you retain that contemporary produce in your fridge or in your counter, the much less vitamin C you find yourself with. Frozen produce is a very good choice because the freezing course of can destroy a number of the enzymes that ultimately degrade vitamin C.
Though not nicely documented, the quantity of vitamin C in fruits and veggies can also differ considerably relying on the place they’re grown, how they’re grown, how lengthy they sit after harvest, what season it is, and the way they’re saved. Even fruits grown on totally different branches of the identical tree can fluctuate of their nutrient content material!
The finest method to meet vitamin C wants is to include a wide range of vegatables and fruits into your weight loss program regularly. Good sources of vitamin C together with their approximate vitamin C content material, are listed under. Note that a few of these are additionally discovered on the Environmental Working Group’s Dirty Dozen listing, which means that they’re typically excessive in pesticides when grown conventionally. So it’s a good suggestion to purchase natural produce each time potential.
- 1 medium guava = 126 mg
- 1 medium pink bell pepper = 152 mg
- 1 medium orange = 70 mg
- 1 cup of uncooked broccoli = 40 mg
- 1 small lemon = 30 mg
- 1 small papaya = 95 mg
- 1 cup of uncooked Brussels sprouts = 75 mg
- 1 cup of uncooked strawberries = 60 mg
- 1 kiwi fruit = 64 mg
- ¾ cup of diced pineapple = 48 mg
- 1 cup of frozen cauliflower florets = 21 mg
- 1 cup of uncooked cantaloupe = 57 mg
- 1 giant tomato = 25 mg
Should You Take Vitamin C Supplements?
If you’re trying to enhance your day by day vitamin C consumption nicely past the RDA, you may both eat a really great amount of vitamin C-rich meals like oranges, guavas, and pink bell peppers, or you might need to think about supplementation. And whereas getting vitamins from meals is nearly at all times finest, there are some compelling research to again up the notion that for some individuals, vitamin C supplementation could possibly be useful. Perhaps particularly within the time of the COVID-19 pandemic.
Vitamin C supplementation has been discovered to cut back severity and shorten restoration time from sicknesses, together with viral infections like chilly and flu. It can help your physique’s pure defenses and combat irritation. And there is some proof from animal analysis and case research in people that top dose, or IV vitamin C, can cut back lung irritation in extreme respiratory sicknesses brought on by H1N1 (“swine flu”) or different related viruses.
Vitamin C for COVID-19
What about COVID-19? Some scientists imagine that vitamin C supplementation could possibly be useful in calming the cytokine storms that usually accompany this sickness. Cytokines are proteins launched by cells that ramp up your immune response. In some individuals, an overactive immune system will get caught in a loop and releases so many cytokines that the lungs develop into infected. Severe lung irritation with COVID-19 can lead to respiratory misery and even loss of life. Until we’ve research that take a look at the usage of supplemental vitamin C within the therapy of COVID-19, particularly, we gained’t know if it helps to cut back cytokine storms or not. But it appears believable that it might.
Research is presently underway in China, as a number of research search to seek out out if excessive doses of IV vitamin C can shorten COVID-19 restoration time. So far, researchers have famous that it could cut back ICU size and shorten time on ventilators. Based on preliminary analysis, the Shanghai Medical Association endorsed the usage of excessive dose vitamin C as a therapy for hospitalized individuals with COVID-19. However, extra research is essential to know with confidence, whether or not and the way a lot vitamin C is useful.
Best Vitamin C Supplement
One method to get very excessive doses of vitamin C is by means of intravenous, or IV, remedy. However, this may be very expensive and isn’t almost as handy or accessible as oral vitamin C.
On the opposite hand, typical oral vitamin C dietary supplements, typically within the type of vitamin C capsules, lozenges, or gummies, can have some drawbacks. For occasion, they may comprise extremely processed components, synthetic fillers, and “natural” flavorings. Some additionally comprise added sugars.
Additionally, digestive points can accompany giant quantities of vitamin C through dietary supplements. Ascorbic acid — the supplemental type of vitamin C — has a really low pH, which means that it’s extremely acidic. When a complement doesn’t adequately buffer the ascorbic acid, it could result in cramping, diarrhea, and different stomach-related points in some individuals.
Liposomal Vitamin C
Liposomal vitamin C is another choice to think about. This kind is encapsulated in liposomes or double-layered, protecting fats bubbles that ship vitamins to cells in your physique. Research reveals that liposomal vitamin C is simpler and bioavailable than typical oral vitamin C dietary supplements.
Liposomes shield the vitamin C micelles from environmental threats and absorption boundaries discovered within the human digestive system. As they undergo your intestinal tract, the liposomes gently peel away, regularly releasing the vitamin C micelles and depositing them close to the intestine lining the place they’re higher absorbed.
Support Your Immune System with Vitamin C
Vitamin C is a recognized antioxidant, is present in a number of the healthiest meals on the planet, and appears to be good for immune well being too. Eating vitamin C-rich vegatables and fruits in regular portions has no obvious draw back. And taking vitamin C dietary supplements could have some optimistic advantages, although there is extra to study.
Whether or not supplemental vitamin C is useful within the prevention or therapy of COVID-19 is an open query. But there’s little doubt that consuming a weight loss program that’s ample in vitamin C-rich meals is good for your well being — pandemic or no pandemic.
Tell us within the feedback:
- What are a few of your favourite vitamin C-rich meals?
- Have you heard of IV vitamin C as a therapy for viral illnesses like COVID-19? What do you consider that?
- Do you are taking day by day vitamin C? Why or why not?
Feature picture: iStock.com/Chinarius