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Do I Need Vitamin C to Boost My Immune System?

Long touted for its preventative effects on the common cold and other mild illnesses, vitamin C, or ascorbic acid, has been linked to boosting immunity against more serious conditions. Its role in preventing and fighting disease and sickness is not conclusive, but it has been grouped with other vitamins as essential in optimizing the body's immune system.

  1. Immune System

    • The human immune system helps fight viruses, bacteria and a long menu of conditions. A balanced diet rich in vitamins and minerals strengthens the immune system and helps it ward off disease and sickness.

    Fighting the Common Cold

    • Vitamin C has been linked to fighting the common cold for generations. Research on vitamin C's role in preventing and treating common viruses and respiratory infections has been extensive. While vitamin C has not been proven to show any marked reduction in risk of developing the common cold, it may play a part in minimizing a cold's duration.

      People living in locations that experience extreme temperatures and people who participate in outdoor winter sports like marathons and skiing may benefit from vitamin C supplements, as they have been shown to experience a 50 percent reduction in developing colds when taking these supplements.

    Potential Benefits

    • Women who are pregnant may boost their immunity against urinary tract infections (UTIs) by taking vitamin C supplements. Vitamin C also may reduce the body's free radicals that bring about conditions and illnesses ranging from common colds to more serious and life-threatening diseases. Free radicals can enter the body through normal metabolism and by exposure to everyday pollutants. Another potential benefit of vitamin C is that it may help regenerate other antioxidants, like vitamin E.

    Daily Intake

    • Because the body does not produce vitamin C or store it adequately, as it is water-soluble and is flushed out, vitamin C must be taken daily, either through a balanced diet or with supplements. The recommended daily dosage for adult men is 90 mg, and for adult women, 75 mg.

    Dietary Sources of Vitamin C

    • A diet rich in vitamin C may include these foods: oranges, cauliflower, kiwi, cabbage, papayas, broccoli, spinach, tomatoes, Brussels sprouts, berries, red peppers and guava.

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