We’ve all heard it so often even as kids that the association is automatic: Vitamin C helps keep you from getting sick. It’s a common ingredient in multivitamins and supplements, but how exactly does Vitamin C help the body's immune system? Let’s take a closer look at this antioxidant, how it works, and how much of it you need daily to reap its benefits.
What is Vitamin C?
Vitamin C, which is also known as L-ascorbic acid, is a water-soluble vitamin that is naturally present in some foods, added to some like fruit juices and breakfast food, and is also available as a dietary supplement. Unlike most animals, humans are unable to synthesize vitamin C endogenously or from within our bodies, so it is an essential dietary component.
It wouldn’t be a stretch to call this vitamin a powerhouse, given the many health benefits it provides. Some of these include:
- Eye health. The American Optometric Association notes that vitamin C can help lower the risk of developing cataracts and also help slow the progression of age-related macular degeneration (AMD).
- Better iron absorption. Iron supports proper growth and development, as well as the delivery of oxygen to the body. It can be tricky for the body to absorb iron but when consumed at the same time as vitamin C, it can lead to better absorption.
- Guards against chronic disease. Vitamin C’s antioxidant properties neutralize free radicals, which are harmful substances in the body that can cause damage to cells and tissues. Antioxidants can help protect against the development of serious health conditions like heart disease or cancer.
Vitamin C and Immunity: How does it work?
But out of all the benefits mentioned earlier, Vitamin C is best known for its positive effect on the immune system.
A quick refresher: the immune system’s job is to defend your body against disease and illness, and it’s not just one organ doing all the work. As the name suggests, it is a complex system made of cells in your skin, blood, tissues, and organs that work harmoniously together to protect the body from potentially harmful pathogens (viruses and bacteria).
It helps to think of the immune system as a band or any musical ensemble; you want every member and instrument performing at their best so you can get the best sound. Just as one instrument can’t be out of tune, each part of the immune system needs to perform according to plan so it can best protect the body.
In a 2017 review on vitamin C and immune function, it was found that vitamin c supports the immune system by protecting against oxidative stress, aiding in microbial killing, and decreasing the potential for tissue damage.
Oxidation is a normal and necessary process in your body. Oxidative stress, however, happens when there’s an imbalance between free radical activity and antioxidant activity. When functioning properly, free radicals can help fight off pathogens that lead to infections. Vitamin C’s antioxidant properties boosts the body’s ability to prevent or reduce oxidative stress.
Vitamin C has been studied to inhibit the growth of bacteria, partly due to its low pH. It is crucial for the production of collagen which is the most abundant protein in the body found in the connective tissues of our organs, hair, skin, and nails. Increased collagen production also means vitamin C can help wounds heal.
A deficiency in Vitamin C has been shown to increase the rate of infections. While it’s unlikely that loading up on vitamin C once you start sniffling will prevent a cold, it may help you recover more quickly.
How to boost your daily immunity with Vitamin C
The average daily recommended amount of Vitamin C for adult males is 90mg and 75mg for adult women, which we can get from our daily diet. Fruits and vegetables are easily the best sources of vitamin C. Vitamin C-rich foods include:
- Citrus fruits and their juices, such as oranges and grapefruits. Strawberries, kiwi fruits, and cantaloupes are also a good source of the vitamin.
- Vegetables such as red and green pepper, broccoli, baked potatoes, tomatoes.
- Some foods and beverages that are fortified with vitamin C. Check product labels to see if vitamin C has been added to a product.
To further ensure that you reach your daily Vitamin C requirements, supplements such as Sodium Ascorbate + Zinc (ImmunPro®) can help. With proper diet and exercise, Sodium Ascorbate + Zinc (ImmunPro®) pairs zinc with vitamin C via a ZincPlus Tablet Technology to help improve the body’s natural defenses against illness and infections. You may also click here to purchase ImmunPro® online.
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IF SYMPTOMS PERSIST, CONSULT YOUR DOCTOR.
ASC Reference No. U172P110521IS
