People typically think of oranges when it comes to vitamin C, but this nutrient is present in many other fruits and vegetables too. — Freepik
Vitamin C supports our immune systems, helps our bodies heal wounds, protects our joints and contributes to collagen formation, which is the main protein in the body.
It is an antioxidant that helps protect your cells against what are called free radicals, which are produced when your body is exposed to potentially cancerous things like cigarette smoke and the sun’s rays.
Despite all these benefits, there is limited evidence to support the notion that taking extra doses of vitamin C can effectively prevent common colds.
For most people, taking a daily oral supplement of vitamin C via tablets, drink powders or gummies may not be that beneficial because you may be getting it from your diet naturally.
Our bodies don’t produce vitamin C on their own, but a lot of what we eat contains this vitamin.
Citrus fruits may come to mind first when we hear of vitamin C, but foods such as potatoes, spinach, tomatoes, berries, and other brightly-coloured fruits and vegetables are full of the nutrient.
Contrary to popular belief, an orange bell pepper actually has three times the amount of vitamin C than an orange.
It’s important to get your daily intake of fruits and vegetables, but many people do not.
A little bit of added vitamin C may actually help those individuals.
In most cases though, if you are able to access and eat an adequate supply of fruits and vegetables in your diet, that will be sufficient.
Some people may think they should double up on vitamin C supplements when feeling ill, but more is not always a good thing.
Taking too much vitamin C can cause side effects that may make you feel worse, such as nausea, vomiting, stomach cramps, bloating, fatigue, heartburn, headaches, skin flushing, and even kidney stones in some people.
Make sure you do not consume more than the recommended daily dose of 500 milligrammes.
High levels of vitamin C can interfere with multiple kinds of medications and the results of certain medical tests, such as blood or glucose screening.
Using vitamin C while taking oral contraceptives could potentially increase your oestrogen levels.
For patients undergoing chemotherapy, the use of antioxidants such as vitamin C might lessen the effect of the chemotherapy drugs.
Overall, taking vitamin C in the form of food is the best way to reap its benefits, but taking extra vitamin C, particularly for those with a weakened immune system, would not be harmful.
Some limited research shows that vitamin C may shorten the duration of a viral infection, such as the common cold.
So, if your cold lasts a week, taking vitamin C may reduce it by 13 hours, which isn’t all that significant based on a few limited studies.
So, do consult with your healthcare team to decide what’s best for you. – By Jesse Bracamonte/Mayo Clinic News Network/Tribune News Service
Jesse Bracamonte is a doctor of osteopathic medicine specialising in family medicine at Mayo Clinic in Phoenix, Arizona, United States.
