Vitamin C is undoubtedly one of the most commonly used remedies during a cold or flu. Of course, it serves many other useful functions as well, but this is where it gained its greatest popularity.
Almost everyone knows it. However, it is worth knowing exactly how it supports the body during illness and in what form it is best taken. Not every form of vitamin C is equally good.
Vitamin C for a cold
Vitamin C is a relatively strong antioxidant that, in this respect, works similarly to vitamin E, resveratrol, quercetin or other antioxidant compounds. Thanks to this, it actively supports maintaining the good condition of our cells and tissues.
Some sources state that increasing its intake may reduce the level of harmful free radicals by as much as 30%, which translates into a significant reduction in their accumulation and, consequently, in damage and the development of many diseases.
We mainly associate it, however, with immediate help during a cold and flu. A large part of the research supports its action as a compound that, when dosed appropriately, can shorten the duration of illness while also reducing the risk of it occurring. It is worth noting that it worked particularly well in the case of people who train hard and are physically active. People who place heavy physical demands on the body operate at a higher pace and have an increased need not only for nutrients, but also for things that support recovery. Apart from that, unfortunately it often happens that the functioning of their immune system leaves much to be desired.
A good option turns out to be vitamin C, which not only contributes to effectively fighting free radicals, thereby limiting cellular and tissue damage, but also supports the synthesis of neurotransmitters, regeneration, collagen structures and
immunity. During the course of an infection, a significant drop in vitamin C is observed.
What else? Without a doubt, it should be borne in mind that the human body is a complex of cooperating systems that also influence one another. You are certainly aware of the fact that it is not only the work of the immune system itself that affects immunity. For example, the intestines are also responsible for it. Vitamin C, in turn, creates appropriate preventive conditions for an actively working immune system and supports fighting the disease state.
Moreover, our vitamin shows some similarity to glucose, although in the context of disease it works quite differently. What does this have to do with a cold, flu or immunity? While excess sugar can adversely affect phagocytosis processes, weakening the immune system, vitamin C provides support for them.
It activates NK cells and cytotoxic lymphocytes. Phagocytic cells absorb (encircle) disease-causing microorganisms. This in turn leads to the digestion of harmful elements inside them and then their elimination.
The proper functioning of the aforementioned cells is crucial for removing disease-causing agents, harmful metabolic by-products and for the production of cytokines. Vitamin C therefore has a beneficial effect on the so-called phagocytosis index. It is worth mentioning that excess sugar limits the entry of the compound into phagocytes, whose role is to break down (eliminate) disease-causing pathogens.
Key elements of immunity and protection against a cold / flu
- taking care of the condition of the intestines and bacterial flora,
- supplementing vitamin and mineral deficiencies,
- reducing stress / exposure to stress,
- improving regenerative processes,
- increasing the share of antioxidants,
- moderate physical activity,
- controlling the amount of sugar in the diet and focusing on products that are as minimally processed as possible,
- taking care of proper hydration (mucous membranes).
What is worth supplementing? Vitamin C and…
- good probiotics,
- supplements that support the integrity of the intestinal barrier (sodium butyrate, colostrum / lactoferrin),
- vitamin D3,
- B vitamins (primarily B6, B12 and folic acid),
- amino acids, which are crucial for signaling proteins and those with structural functions in the context of immune cells,
- zinc,
- magnesium,
- vitamins A and E,
- magnesium,
- melatonin, ashwagandha and other supplements that support improved sleep quality, and thus psycho-physical recovery,
- adaptogens that improve resistance to stress and often have antibacterial and antiviral effects,
- omega-3.
Vitamin C against infections
Now that we know the appropriate forms of the compound and know that vitamin C supports phagocytosis, it is worth mentioning that it also has antiviral effects. It not only supports the functions of the phagocytes themselves, but also affects interferon production and the transformation of T lymphocytes. Studies have confirmed that in groups supplementing appropriate amounts of the vitamin (placebo-controlled), it shortened the duration and frequency of colds and viral infections (including respiratory infections).
Interestingly, this was also taken into account in the case of management of SARS, which after all belongs to the group of coronaviruses. Further research is certainly needed in this area, but the potential of vitamin C in the treatment of viral respiratory infections is promising.
Which vitamin C is best?
On the one hand, a lot depends on the doses of vitamin C, although its absorption / uptake, and therefore excretion, also need to be taken into account. We most often take it orally… The fact is that it cannot be overdosed, but large amounts are excreted from the body before it has time to use it properly.
A good supplement should contain the vitamin derived from natural extracts. Moreover, vitamin C is absorbed much better in the presence of bioflavonoids and vitamin E. Apart from the liposomal form, a good option (when taken orally) is one derived from rosehip or acerola extracts. It is also worth reaching for sea buckthorn or elderberry juice.
Although, of course, intestinal tolerance varies and depends to a large extent on the severity of the illness, in the case of gastrointestinal problems and/or very high doses it is worth choosing a buffered form, which is gentler on the digestive system.
In the context of prevention of many infections, 500-1500 mg of the vitamin is usually enough. Nevertheless, it often happens that at the moment when we are dealing with an infection or a cold, the body needs much more of it. Some sources mention taking as much as 30-60 g during the entire course of a cold. Increased needs are also shown by people with weakened immunity and a high level of physical activity.
