Vitamin C and Flu Prevention. Does it Work?
I have noticed that every time my aunt falls sick, she will consume a mega dose of Vitamin C. A mega dose would mean dosages of more than 1000mg/1g. Also, my friend recently bought a bottle of vitamin C for her fiancée as he falls sick often. She claims it will prevent him from falling sick too often.
Do you sometimes wonder if vitamin C works to build immunity or do you think it’s a marketing gimmick? Nevertheless, let’s start by delving into vitamin C and it’s many functions.
Vitamin C or its scientific name, ascorbic acid is a water soluble vitamin. This vitamin is available in many fruits and vegetables and has many functions.
Some of the functions of vitamin C are:
What is the recommended amount of vitamin C?
The recommended daily intake of vitamin C is 75 milligrams (mg) a day for women and 90 mg a day for men. During pregnancy, 120 mg/day is recommended. The maximum limit for all adults is 2,000 mg a day.
Although too much of dietary vitamin C is not that harmful and will be excreted by the body via urine, large doses of vitamin C supplements (>2000mg) may still result in:
• Diarrhea
• Nausea
• Vomiting
• Heartburn
• Stomach (abdominal) cramps
• Headache
Coming to the big question, does vitamin C actually boost immunity and reduce flu?
Although vitamin C has long been a popular supplement for strengthening immunity, research shows that for most people, vitamin C supplements do not reduce the risk of getting the common cold.
However, people who take vitamin C supplements regularly might have slightly shorter colds or milder symptoms when they do get a cold. Consuming vitamin C supplements at the on start of flu-like symptoms is not helpful.
Who needs more Vitamin C?
Most people do get sufficient amounts of vitamin C from food. However, certain population may be at risk of vitamin C deprivation or may need extra doses of vitamin C.
Here are those groups:
•People who are smokers and those who are exposed to secondhand smoking. Smoking increases free radicals in the body and vitamin C is needed to repair this damage. People who smoke need 35 mg extra vitamin C per day than nonsmokers.
•Infants who are fed evaporated or boiled cow’s milk because cow’s milk has very little vitamin C and heat can destroy vitamin C. Cow’s milk is not recommended for infants under 1 year of age. Breast milk and infant formula have adequate amounts of vitamin C.
•People who eat a very limited variety of food e.g. kids with autism who are picky eaters.
•People with certain medical conditions such as severe malabsorption, some types of cancer, and those requiring hemodialysis due to kidney failure.
Those who get little to no vitamin C (less than 10mg) daily may suffer from scurvy.
Reference:
1. National Institutes of Health. Vitamin C.
