Vitamin C is the most underutilized super vitamins. As a Certified Holistic Nutritionist, I get asked constantly what vitamins everyone should be taking to help avoid getting colds, flu's and viruses. Vitamin C is always my answer.
What You Will Learn In This Article:
How vitamin C helps immunity
If you can take too much vitamin C
How I can help you create health habits that strengthens your immune system through a customized health program that fits your busy lifestyle
What vitamin C is the best
6 reasons to take vitamin C every day
People are often surprised that I recommend a very inexpensive solution as a way to stay healthy. The truth is vitamin C has so many great health benefits, that it is worth taking it every single day.
Our bodies cannot make vitamin C so it is important that we get adequate amounts through our diet and using supplements. Did you know that Vitamin C deficiency is the fourth leading vitamin deficiency in the United States? (Source: NHANES) This is pretty shocking because we never hear about it from news outlets. Instead, we only hear about how vitamins may not help us at all.
DOES VITAMIN C HELP WITH IMMUNITY?
Absolutely! The number one health benefit that most of us learn about vitamin C is its ability to support our immune system. Taking vitamin C supplements have shown to both prevent and treat respiratory infections.
How does it do this? Vitamin C is highly effective in protecting protein, fat, carbohydrates and cells in our body from damage that occurs naturally in our bodies as well as from exposure to toxins and pollution. The antioxidant properties of vitamin C also enable it to protect lung cells exposed to and damaged by various pollutants, heavy metals, pesticides, and foreign substances.
When thinking about viruses, flu and the common cold, we often think about taking vitamin C to help protect us. Turns out taking vitamin C can significantly help before and during such sickness. Studies show that vitamin C supplementation of 200 mg or more everyday is effective in reducing the severity and duration of the common cold.
Also, elderly people hospitalized because of pneumonia, who were determined to have very low vitamin C levels, when given vitamin C had reduced hospital stays and severity. Interestingly enough, low levels of vitamin C occur before the onset of a cold, virus or flu. This means vitamin C levels in our body could be the cause and cure of illness.
This section sourced from NIH paper Vitamin C and Immune Function.
CAN I TAKE TOO MUCH VITAMIN C?
The great thing about vitamin C is it is water soluble. That means that your body figures out what is the best amount that you need and any excess is simply urinated out. Our body is a wonderful and complex system. It is so smart!
Our body will take vitamin C from our foods and supplements, process what it needs and get rid of what it doesn't. This is very different from vitamins that are fat soluble, meaning our body will keep the vitamin in our fat storage.
You might be thinking, why should I take vitamin C if my body will simply get rid of the vitamin? How will I get the benefits? You don't have to worry about this because most of us do not get enough vitamin C through our diets. Taking a supplement and letting the body do its job extracting as much as it needs is worth it.
While citrus fruits and some vegetables contain vitamin C, between 5 to 51 milligrams in a serving, the amount of vitamin C our bodies need is much higher. In the section 6 Reasons To Take Vitamin C Every Day, I'll list out the amount needed to achieve the health benefit.
Do you want to?
👍Avoid getting colds and flu
👍Increase your energy
👍Boost mental clarity
👍Lose weight and keep it off
👍Stop bloating and excess gas
👍Eliminate constipation and/or diarrhea
👍Feel less stressed
Taking dietary supplements is one way to avoid some of life's most common health conditions. Not sure where to start? I am here to help.
I am a Certified Holistic Nutritionist teaching people just like you how to stop suffering so you can feel your best everyday. I offer a FREE 30 minute strategy session where we will talk about your specific symptoms and how the Simply Great Health program can help.
Simply Great Health is a customized 5 Step plan that provides long lasting healing and fits your busy lifestyle.
How does working with me change your life? You could:
✅Be more present with the kids
✅Entertain and socialize with family and friends
✅Banish fatigue and gain energy
✅Shed that extra weight and keep it off
✅Eliminate skin rashes and acne
✅Sleep through out the night and wake up feeling rested
✅Say goodbye to brain fog, mood swings and headaches
✅Stop worrying about your health
✅Reduce stress and anxiety
✅Take active vacations and long road trips without fearing a flare-up
It’s very simple. No jumping through hoops and NO PRESSURE.
If we determine it’s not a fit, we’ll go our separate ways for now.
If it is a fit, we can take the next step and get you started on the path to better health.
WHAT IS THE BEST VITAMIN C?
While we only talk about vitamin C in general terms, there are actually a variety of different types of vitamin C. Vitamin C is typically most common as ascorbic acid. Other forms are sodium ascorbate; calcium ascorbate; other mineral ascorbates; ascorbic acid with bioflavonoids and liposomal-encapsulated ascorbic acid.
Regardless of the type of vitamin C you take, it is absorbed in the small intestine and achieves peak vitamin C concentrations in the body approximately 120-180 minutes after taking it. The one caveat is that your body has to be able to absorb it!
This means regardless of the source or type of vitamin C, there is not a "best vitamin C'". Instead you must think about your specific health and if you can absorb nutrients. Do you eat organic, non-processed food, drink a lot of water, move your body daily and actively reduce stress in your life? Then your body may be able to absorb vitamin C.
If you have an existing health condition, eat processed foods, are dehydrated, don't move your body and are constantly battling stress, absorption is probably an issue for you - no matter what food you eat or supplement you take. In order to get the maximum benefit of healthy food and dietary supplements, you must get to the root cause of underlying health conditions first.
7 REASONS TO TAKE VITAMIN C EVERY DAY
#1 HELPS REDUCE HISTAMINE INTOLERANCE
Histamine intolerance is said to be "rare" but it affects 1% of the U.S. population. It usually affects the middle-aged and symptoms can vary or seem similar to an allergic reaction, and affect multiple organs and/or systems in the body making its diagnosis difficult. I believe histamine intolerance is a much bigger issue than the number of reported cases.
The reports of ailments have ranged from itching or hives to sneezing, watery eyes, asthma, headaches, abdominal pain, flatulence, diarrhea, tachycardia, and hypotension. Histamine is a substance the immune system produces, resulting in inflammation and other problems. A 1992 study found lower blood levels of histamine in people who took 2 grams of vitamin C per day. (Source: Medical News Today)
#2 AIDS IN DIGESTION
Digestion starts in the mouth. When we think of yummy food, we salivate. When we chew, we are preparing our food for the stomach. Vitamin C promotes healthy teeth and gums, which helps with the overall digestive process. The range to take daily when no other health conditions exist is between 75 to 90 mg per day.
#3 PROMOTES HEALTHY VISION
Age-related macular degeneration and cataracts may be prevented by taking vitamin C daily. It doesn't take much either. To avoid age-related macular degeneration, take 500 mg. To avoid cataracts, the studied dosage was at least 363 milligrams. Sounds like a daily supplement of 500 mg will help avoid both! (Source: Very Well Health)
#4 PROMOTES HEALTHY SKIN
Collagen is the most abundant protein in our bodies. There are two amino acids that our body combines to make collagen: glycine and proline. Vitamin C is needed in order to combine those amino acids. As we age, it gets more difficult to produce collagen. Taking vitamin C is one way we can help the body produce collagen during the ageing process. While there is no recommended dosage, studies show that higher amounts of vitamin C produces more skin benefits. Start with 500 mg a day.
#5 STRESS SUPPORT
Did you know vitamin C is one of the nutrients that is depleted when we are stressed? That's right! If you are stressed, your immune system is weak and vitamin C levels in your body are depleted. A recent meta-analysis showed vitamin C was beneficial to individuals whose immune system was weakened due to stress. (Source: WebMD)
The more chronic and severe your stress is, the more vitamin C you need to take. But be cautious and work your way up in dosage as some people have gas, bloating and diarrhea when taking high amounts of vitamin C. Take up to 2,000 to 4,000 mg daily. (Source: Adrenal Fatigue)
#6 MAY SUPPORT A HEALTHY HEART
Several studies show higher vitamin C status in the blood, shown by measuring circulating vitamin C, is associated with lower risks of hypertension and coronary heart disease. (Source: Linus Pauling Institute) Fruits and vegetables have always been recommended for a healthy heart. Seems that vitamin C is one reason why! Take 500 mg a day for a healthy heart.
I hope you enjoyed learning more about vitamin C and why we should be taking it everyday, not just during cough cold season. Vitamin C supplementation supports immunity and multiple other health conditions. Instead of getting fancy about what supplements to take to stay healthy, look at the basic vitamins. They are powerful, affordable and just what the body wanted!
Do you think you will take vitamin C everyday? Let me know by leaving a comment below.