Vitamin C is an antioxidant and a water-soluble vitamin essential for your health. Vitamin C is commonly added to cold medicines and supplements and is said to help fight against cold and infection. According to MedlinePlus, vitamin C is used for preventing and treating cold, skin infections, gum disease, bronchitis and bladder infections. However, the effectiveness of vitamin C in warding off infection is questionable. Consult your health care provider before increasing your vitamin C intake.
Vitamin C and Immunity
Fighting against cold and other infections is the job of your immune system. The immune system consists of cells and proteins that destroy invading bacteria and viruses and help clear the infection from your body. Vitamin C stimulates your immune system function by increasing production of white blood cells and elimination of microbes, according to the Linus Pauling Institute. Vitamin C may also protect your immune cells from oxidative damage and free radicals. However, more studies are needed to determine if taking vitamin C supplements truly boosts your immune system function and helps clear infections.
Recommended Intake
You should get vitamin C on daily basis because it is not stored in your body. Recommended dietary allowance of vitamin C is 15 to 45 mg for children, 65 to 75 mg for teens and 75 to 90 mg for adults. Generally men require higher doses than women. However, MedlinePlus reports that for treating common cold, doses between 1,000 to 3,000 mg may be used.
Food Sources
Many foods are excellent sources of vitamin C including citrus fruits, orange juice, red and green peppers, papayas, strawberries, broccoli, peas, pineapple, kiwifruit, tomato sauce and tomatoes. Some manufacturers fortify cereals with vitamin C, according to the USDA. You can easily get your daily recommended dose of vitamin C from food. For example, one sweet red pepper, 1/2 cup of frozen peaches or 1 cup of broccoli contains enough of vitamin C to satisfy your daily need.
Warnings
Taking vitamin C in excess amounts may cause abdominal and gastrointestinal discomfort. MedlinePlus reports that over-consumption of vitamin C can cause stomach cramps, nausea, heartburn, diarrhea, vomiting and kidney stones. According to Linus Pauling Institute, the tolerable upper intake level of vitamin C for adults is 2,000 mg per day.
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