The TRUTH About Vitamin C REVEALED
Vitamin C flies off the shelves this time of year.
After all, the vitamin is often credited with “boosting the immune system” and shortening the severity and duration of colds.
But are vitamin C supplements actually beneficial?
Let’s take a look at what the research really says.
It turns out this is a rare example of something living UP to its hype. Vitamin C has earned its sterling reputation, providing BUNCHES of health benefits.
The vitamin is critical for various activities in the body, including…
- supporting collagen production (vital for all the connective tissue in your body),
- promoting iron absorption,
- boosting energy and protein metabolism, and
- helping protect brain cells.
Plus, plenty of studies confirm that vitamin C supports the immune system by promoting natural killer cell activities, lymphocyte proliferation, and antimicrobial activity.
And vitamin C also boosts your skin’s barrier defenses, making you less likely to get sick.
In other words, your immune system cells CAN’T do their jobs without adequate C.
There’s just one problem. Your body can’t make its own vitamin C, so you need to get it through your diet.
But when you’re sick, your body plows through its limited vitamin C stores faster. That means you need to LOAD up on even MORE of the vital vitamin when you’re fighting off an illness.
Oranges are the best-known source of vitamin C, but other good ones include…
- bell peppers,
- cruciferous vegetables,
- strawberries,
- chili peppers,
- tomatoes, and
- tropical fruits like pineapple and kiwi.
If foods like these aren’t a regular part of your diet, you can also boost your vitamin C levels by taking a supplement.
Studies show that taking at least 200 mg of vitamin C daily can slash your risk of catching a cold—and reduce its duration if you do get one.
P.S. 5 sneaky signs you need MORE vitamin C.
SOURCES:
Wintergerst E. S., “Immune-Enhancing Role of Vitamin C and Zinc and Effect on Clinical Conditions,” Ann Nutr Metab, 2006, 50 (2): 85–94. doi. org /10. 1159 /000090495
Hemilä, H., Chalker, E. “Vitamin C reduces the severity of common colds: a meta-analysis,” BMC Public Health 23, 2468 (2023). doi. org /10. 1186 /s12889-023-17229-8
