Vitamin C is readily available in fruits, vegetables and fortified foods. Having enough vitamin C is essential to keep your immune system strong. You can get adequate amounts of vitamin C from your diet, but in some cases you may need to take a supplement. Research on vitamin C supplementation and its effects on the common cold and flu are mixed. Let your physician know if you decide to take a vitamin C supplement.
Amount of Vitamin C
Vitamin C is a water-soluble vitamin that is not stored in your body. Any excess vitamin C that you consume is excreted through urine. Men need 90mg of vitamin C in their diet, whereas women need 75mg. If you smoke, increase your consumption of vitamin C by 35mg. According to the Office of Dietary Supplements, you should limit your intake of vitamin C to less than 2,000mg. Consuming more than this may cause toxic levels of vitamin C to remain in your body. Vitamin C supplements and lozenges are available over-the-counter to help fight your cold and flu symptoms.
Benefits for Cold and Flu Symptoms
Vitamin C helps your body fight infections and heal wounds by supporting your immune system. Your body needs vitamin C to fight infections and viruses, such as the common cold and flu. The National Center for Complementary and Alternative Medicine reports that consuming 2,000mg of vitamin C each day does not prevent the common cold or flu, but it may reduce the severity and symptoms you experience. Vitamin C is generally safe, but amounts over 2,000mg may cause negative effects, such as diarrhea.
Research
A study published in the "European Journal of Clinical Nutrition" in 2005 reports that vitamin C supplementation may decrease the frequency of the common cold. Participants were given either a 50mg vitamin C supplement or a 500mg supplement and were tracked for five years. Those who received the lower dose experienced common colds more frequently than those who received the higher dose supplement. Increasing your vitamin C intake may decrease the frequency of illness, but not necessarily the duration or severity.
Foods Sources
Naturally increase your intake of vitamin C by eating certain foods. Several vegetables are high in vitamin C. A 1/2 cup serving of red pepper slices provides 95mg, 1/2 cup of steamed broccoli contains 51mg and a medium potato has 20mg of vitamin C. Enjoy fresh fruits throughout the day. One kiwi provides 71mg, 1/2 cup of strawberries has 49mg and a medium grapefruit contains 80mg. Some breakfast cereals are fortified with vitamin C. A 3/4 cup serving can have as much as 15mg. Eating these foods throughout the day may help with your cold and flu symptoms.
References
- Office of Dietary Supplements: Vitamin C
- National Center for Complementary and Alternative Medicine: Colds and Flu and CAM
- "European Journal of Clinical Nutrition"; Effect of vitamin C on common cold: randomized controlled trial; Sasazuki, S., et al; 2005
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