When flu season rolls around, vitamin C gets plenty of attention, and for good reason. Vitamin C, also known as L-ascorbic acid, is an essential water-soluble nutrient that is needed for many body functions. Although deficiency is not common (unless you’re a pirate at sea not eating any fruits or vegetables—hello scurvy!), the human body is unable to manufacture or store it. This means that frequent consumption of vitamin C-rich foods like orange fruits and vegetables (think oranges, lemons, and bell peppers) and sometimes supplementation is essential for healthy functioning. So, if you're ready to support your immune system, keep reading.
Immune Boosting Benefits of Vitamin C
One of the main benefits of vitamin C is its ability to support the immune system in a variety of ways. For starters, Vitamin C is well known for its powerful antioxidant properties. Antioxidants are small molecules that protect your cells and help your body to fight off free-radicals and oxidative stress. When your body is faced with immune challenges like illnesses or exposure to inflammatory pathogens, it actively uses vitamin C to protect itself from potential damage by neutralizing all offending pathogens. Interestingly, its antioxidant effect has been shown to be beneficial especially in combating lung damage or respiratory infection, which is why the recommended daily allowance (RDA) of vitamin C for smokers is higher than the average person.
Another great way that vitamin C supports the immune system is by encouraging the production of white blood cells (known as phagocytes and lymphocytes). White blood cells are an essential component of a healthy and robust immune system. Vitamin C also ensures that these cells are functioning as effectively as they can so that they can do exactly what they're meant to do.
When your body is faced with immune challenges like illnesses or exposure to inflammatory pathogens, it actively uses vitamin C to protect itself from potential damage by neutralizing all offending pathogens.
Finally, vitamin C is an important component of the skin's natural defense system. The skin is one of most important parts of the immune system as it is the physical barrier that protects the organs and internal body systems from environmental toxins, pathogens, and other harmful organisms. The body actively transports this nutrient to the skin, which helps to strengthen the skin's barriers through its antioxidant function. For example, research demonstrates that supplementing with adequate amounts of vitamin C may help to shorten wound healing time which supports its skin-nurturing qualities.
Other Benefits of Vitamin C
Vitamin C is essential for iron absorption and can help to ease uncomfortable stomach symptoms that might occur when supplementing with iron. Iron deficiency anemia has been shown to create ADHD-like symptoms like insomnia and poor immune health. One study found that including 100 milligrams of vitamin C at a meal increased iron absorption by over 67%.
Vitamin C has also been shown to maintain bone health and support cartilage formation. It helps to stabilize cartilage and supports the body's connective tissue, which includes the skin and bones. To maximize skin health and anti-aging benefits it is often used in topical beauty products to decrease the appearance of wrinkles and sunspots, though internal consumption supports this function as well.
Finally, adequate vitamin C intake is essential in supporting the adrenal glands and healthy cortisol production. In addition, it is a coenzyme that helps dopamine convert to norepinephrine and can be easily depleted during times of high stress, so frequent intake is essential in ensuring that vitamin C stores remain at optimal levels in the adrenal glands.
Vitamin C intake is essential in supporting the adrenal glands and healthy cortisol production.
How Much Vitamin C Do I Need?
The RDA for vitamin C varies based on the population you fall into. For example, recommendations for adult women are 75milligrams per day, while adult men are recommended to consume 90 milligrams per day. These recommendations increase further if you are currently breastfeeding (at least 120 milligrams) or by 35 milligrams a day if you are a smoker.
Food Sources of Vitamin C
It is easy to get vitamin C from food if you are consuming adequate amounts of fresh, raw fruits and vegetables. Some high vitamin C foods include: bell peppers, citrus fruits (oranges, lemons, limes, pineapple), cantaloupe, broccoli, and cauliflower. It is important to include raw fruits and vegetables into your daily diet as vitamin C is very sensitive to heat and light and is easily destroyed in cooking.
How to Choose a Vitamin C Supplement
There are many options for vitamin C supplements, though it is important to remember that you can’t out supplement a less-than-optimal diet. When choosing a vitamin C supplement there are some important components to consider. For example, those hoping to choose a good quality supplement for their kids might choose a chewable supplement for ease of taking, while adults might be wise to choose a product paired with bioflavonoids to increase the bioavailability of the supplement. Other components to consider include whether a sublingual supplement might be best, supplement quality, and the correct dosage needed.
Looking for ideas? Some of our favorite options for vitamin C supplementation include:
For Teens and Adults
Also for Teens and Adults
For Kids
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About the Author
Emily Alexander, M.Ed, FNTP—Emily is a Nutritional Therapy Practitioner with Curated Wellness. She is passionate about supporting others in their journey to improve their relationship with food and their body through gentle nutrition, and is a firm believer that understanding the bio-individual components of nutrition is one of the best ways to do so. Emily completed her Master’s of education in health education and promotion with a concentration in eating disorders, and draws from both her educational background and life experience to help her clients improve their energy, understand their bodies, boost their athletic potential, and break down diet myths one at a time. Read more about Emily.
The information presented on this website is intended for educational purposes only. Statements within this site have not been evaluated or approved by the Food and Drug Administration. This content is not intended to diagnose, treat, cure, or prevent any specific condition or disease, nor is it medical advice and should not be considered a substitute for professional medical expertise. Readers of this content are advised to consult their doctors or qualified health professionals regarding specific health conditions or concerns. One should always consult a qualified medical professional before engaging in any dietary and/or lifestyle change or new health program. Curated Wellness does not take responsibility for any health consequences of any person or persons following the information in this educational content.
References:
1. Carr, A., & Maggini, S. (2017). Vitamin C and Immune Function. Nutrients, 9(11), 1211. MDPI AG. Retrieved from http://dx.doi.org/10.3390/nu9111211
2. Hallberg, L., & Hulthén, L. (2000). Prediction of dietary iron absorption: an algorithm for calculating absorption and bioavailability of dietary iron. The American journal of clinical nutrition, 71(5), 1147–1160. https://doi.org/10.1093/ajcn/71.5.1147
