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Benefits of Vitamin C

Fruit is high in Vitamin C

With the cold and flu season being in full swing, there are many actions that you can take to keep yourself and your family healthy. Taking vitamin C is one of these actions.

 In this post I will describe what vitamin C is, the benefits of taking vitamin C, how and when to take it and for how long.

What is Vitamin C

Vitamin C or ascorbic acid is a water soluble vitamin, which means that there is less likelihood of an adverse reaction from taking too much. This vitamin is found naturally in foods as well as easily found in over the counter supplements. Vitamin C is a sour tasting vitamin but is easily tolerated by most. It is an essential vitamin, which means that we do not make it in our bodies, but must get it from an external source.

Vitamin C is necessary for many important body functions, from protein synthesis (think healing), neurotransmitters production (think brain health)and is a powerful antioxidant.

The Benefits of Taking Vitamin C

There are many benefits of taking the proper amounts of vitamin C, and there is still scientific research being done.

The benefits of vitamin C include:

  1. Improves the immune system
  2. Shortens the duration of the common cold
  3. Improves healing
  4. Cancer prevention
  5. Reduces risk of cardiovascular disease
  6. Decreases risk for age-related macular degeneration and cataracts

Recommended Dosages

 As with every oral supplement/medication it is important to take the proper amount for the benefits intended.

For a healthy adult without any chronic health conditions, the recommended daily amount is 90 mg per day for men and 75 mg per day forwomen. Smokers require an additional 35 mg per day.

When to take vitamin C

Take Vitamin C supplement daily if you do not eat a wide variety of fruits and vegetables containing vitamin C. To decrease the duration and severity of the common cold one study in 2007 indicated that short term use of high dose vitamin C (2000mg in divided doses) was useful. 

Take higher dose Vitamin C for 5-7 days. I recommend increasing your intake when your first notice a cold coming on. Take 2000 mg with 8 ounces of water in divided doses throughout the day.

Vitamin C definitely has benefits when used appropriately, just like everything else.

Stay healthy this winter by:

-avoiding sick people

-washing your hands with soap and water frequently

-eating plenty of fruits and vegetables

-exercising  and getting plenty of rest.

If you want to read a fantastic, easy to read book on how to improve your health, order my book, Second Chance at Health: Learn to Love Active Living and Clean Eating!


Vitamin C. Retrieved from https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/