Vitamin C Intake: How Much Do You Really Need During Cold and Flu Season
The cold and flu season is just around the corner, which means that many people are thinking about strategies to ramp up their immune system in order to keep from getting sick. One suggestion that is commonly heard is to boost Vitamin C intake. It's famous as a nutrient used to increase immunity, often being described as a miracle nutrient claiming to stop a cold in its tracks and shorten its duration. But how much Vitamin C do you really need during cold and flu season? In this article, we take a look into the benefits of Vitamin C, its role in supporting our immune system, and the amount that it can really offer us during the cold and flu season.
What exactly is Vitamin C, and why does it matter for your health?
Vitamin C, scientifically known as ascorbic acid, is a water-soluble vitamin to assist vital bodily functions. It is an excellent antioxidant that keeps those cells alive, to protect them from oxidative stress, and helps the body in fighting infections. Vitamin C is vital in making collagen, one of the proteins that maintain the skin, blood vessels, bones, and cartilage intact.
Now, why is Vitamin C so important? Essentially, it is known for its immune-boosting power. This vitamin supports the immune system by stimulating the production of white blood cells, which are really important if the body is to fight off a virus or bacterial infection. Making sure you have a healthy dose of Vitamin C in cold and flu season can greatly contribute towards your health and well-being in lessening the severity of the illness.
Vitamin C: What Role Does It Play in Colds and Flu?
Vitamin C is known to reduce both the duration and intensity of cold symptoms.
While Vitamin C may not ensure that a cold will not infect you, studies have shown that Vitamin C does help with symptom reduction and faster recovery. This is how Vitamin C works in your body during a cold and flu season:
Stimulant of Immune Functions: The active mechanism of Vitamin C is in the stimulation of production and activity of white blood cells that are supposed to detect and neutralize harmful invaders like viruses and bacteria. A good immune response is important in combating infections, especially during the winter months when the prevalence of cold and flu viruses is high.
The Inflammatory Condition is Reduced: During an infection, the body produces active molecules of inflammation that show symptomology in the form of fever, congestion, etc. High levels of Vitamin C can counteract inflammatory effects or at least produce an anti-inflammatory action that will help combat stressful infection.
Antioxidant Activity Against Oxidative Stress: To build and execute an immune response against a cold or flu, the body produces free radicals, which can result in damage and ultimately cell death. Vitamin C acts as an antioxidant, neutralizing free radicals and oxidative stress, therefore enhancing healing and recovery.
How Much Vitamin C Should You Take During Cold and Flu Season?
The recommended daily intake of Vitamin C varies with respect to factors such as age, sex, and specific conditions in overall health. Yet in the cold and flu season, some may find it beneficial to take increased doses of Vitamin C in order to maintain and stimulate the immune response.
Recommended Vitamin C-140mg
In general, the RDI of Vitamin C formulations include:
For men (19 years and older)- 90 mg/day
For women (19 years and older)- 75 mg/day
In pregnancy-85 mg/day
In lactation-330 mg/day
However, all these recommendations are intended to satisfy basic health requirements. In cold and flu conditions or the start of a cold, it may be prudent to increase these recommendations to further help experience immunity.
Best Hat for Conventional Immune Support
In actuality, the usual doses suggested for other forms of Vitamin C are between 75 and 90 mg. Nevertheless, some research has shown that taking 200-500 mg of Vitamin C during the cold and flu months may be beneficial in fighting the immune system and relieving symptoms. Clinical evidence shows the effectiveness of high-dose Vitamin C supplementation with respect to supporting immune function and shortening a person’s cold. However, exceeding 1000 mg increases the risk of side effects, including stomach upset and diarrhea. Therefore, taking extra Vitamin C should involve some caution.
When you're considering increasing your regular Vitamin C intake, consulting a healthcare provider is a good idea, particularly if you have any contraindications or underlying conditions, are pregnant, or are breastfeeding.
Natural Sources of Vitamin C
Vitamin C from whole foods is the best source to make sure you get this important nutrient. Although they are an option, getting Vitamin C from food provides a variety of other nutrients that work in unison with this vitamin for better overall health. Here are some food sources of Vitamin C that you might want to consider
Bell peppers
The good news is that red, green, and yellow bell peppers contain high amounts of Vitamin C---often more than citrus fruits.
Strawberries
Besides vitamin C, strawberries are rich in antioxidants also.
Broccoli
A cruciferous vegetable that provides Vitamin C and fiber.
Brussels sprouts
These little veggies provide a good dose of Vitamin C along with some other important nutrients.
Tomatoes
Fresh tomatoes and tomato products are loaded with Vitamin C.
Conclusion
Vitamin C is one of those important nutrients that may support the immune system, mostly during the cold and flu seasons. The regular recommended dietary allowance is adequate for minimal purposes, but one should increase it when suffering from illness to 200–500 mg a day so that the extra support can be provided to the immune system. Foods that provide a variety of sources from fruits to vegetables should be remembered as the best way to take up Vitamin C.
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