In the quest for optimal health, many people turn to vitamin C supplements as a way to boost their immune system and keep illnesses at bay.
Does this essential nutrient actually have the power to prevent you from getting sick? Let’s break down the science and uncover the truth.
The Origins of the Vitamin C Myth
The idea that vitamin C could prevent colds became widely popular in the 1970s, thanks to Linus Pauling, a two-time Nobel Prize-winning scientist.
In his book, Vitamin C and the Common Cold, Pauling claimed that taking up to 18,000 mg of vitamin C daily could stop colds and even help fight the flu. Later publications he authored over the next few years would also include the effectiveness of vitamin C for the flu and other diseases.
During that time, Pauling significantly influenced the popular belief of vitamin C as a powerhouse supplement that keeps you from falling sick, an idea that is perpetuated even today.
However, while Pauling had derived his conclusions from multiple trials, there was also no reliable research then that could support his bold statements. Decades of research since then have sought to determine if vitamin C really holds the key to illness prevention.
Does Vitamin C Really Stop You From Getting Sick?
The answer: not really.
Evidence on the claim posited by Pauling has been very limited. A meta-analysis of 29 studies, which included well over 11,000 participants, concluded that vitamin C supplementation (>200 mg) did not reduce the risk of developing colds.
Furthermore, a higher intake of vitamin C does not necessarily result in better immune function.
According to Dr Leong Hoe Nam, an Infectious Diseases Physician, in The Straits Times, taking vitamin C supplements has not shown to “make more than a marginal difference”.
This is especially so if we already get enough of it from our diet, as it can be sourced from citrus fruits, various other fruits like strawberries and capsicum, and vegetables like cauliflower and broccoli.
Recommendations:
The recommended daily allowance (RDA) of Vitamin C:
- 75 mg for women
- 90 mg for men
As a water-soluble vitamin, any consumed amount that exceeds what your body needs is typically flushed out. However, that does not mean it is completely safe. Consuming too much vitamin C can lead to gastrointestinal problems, an iron overload, and kidney stones.
“It can be harmful in a normal healthy individual when taken at very high doses over a long period,” cautions Mr Johnathan Diong, a Senior Pharmacist at the Department of Pharmacy, Singapore General Hospital, in HealthXchange.
How Vitamin C Can Still Influence Your Health
While vitamin C is largely ineffective in preventing colds, Pauling wasn’t wrong in advocating the health benefits of this nutrient.
- Reduce Cold Duration and Severity
Studies have found that vitamin C can help reduce the duration and severity of a cold. This could be because it is a potent antioxidant that can still positively affect immune cells, even if this function is not enough to overcome the catching of the cold itself.
In addition, a vitamin C deficiency will increase your likelihood of getting infections, and even heightens the risk of scurvy, which means consuming enough vitamin C is vital for managing your health.
Beyond its impact on the immune system, vitamin C also offers a variety of other benefits. These include:
- Supporting Skin Health
Vitamin C is essential for the production of collagen, which not only contributes to skin hydration and elasticity, but can also maintain bone health.
Moreover, it is crucial for the growth and repair of tissues, and plays a big role in healing wounds.
- Aiding Iron Absorption
Vitamin C assists in the absorption of iron from food sources such as fruits and vegetables, making it especially important for those who are on a vegetarian diet, or people with an iron deficiency.
The Value of Moderation and Balance
While vitamin C offers undeniable health benefits, vitamin C is not a cure-all. Instead of megadosing supplements, aim to get vitamin C naturally through food and maintain a balanced lifestyle.
To build a stronger immune system, focus on a holistic approach to health:
- Eat a balanced diet rich in vitamins and minerals
- Exercise regularly
- Prioritise quality sleep
- Manage stress effectively
Vitamin C is just one piece of the puzzle when it comes to staying healthy!
