The COVID-19 pandemic recognized the importance of health and immunity, but there was unprecedented hype about the intake of dietary supplements, especially supplements claimed to protect us from infectious diseases. did. One such supplement that has gained a lot of popularity is Vitamin C. According to data from the research firm All Indian Chemists and Pharmacists Association (AIOCD), India sold about 171 chlores of vitamin C supplements and 13 chlores of vitamin C. Combined with other multivitamins in 2020. Vitamin C supplement sales growth in 2020 was almost 110%.
Health Benefits of Vitamin C
Vitamin C plays many roles in our body and is linked to some impressive health benefits!
- It’s a powerful antioxidant that can enhance your body’s natural defenses
- May reduce the risk of heart disease
- Associated with lower blood uric acid levels and lower risk of gout
- Helps improve the absorption of iron from the diet and prevent iron deficiency and anemia
- White blood cells may function more effectively, strengthen the skin’s defense system, and help boost wound healing faster, thus boosting immunity.
- Low vitamin C levels are associated with an increased risk of memory and thought disorders such as dementia, but near-appropriate amounts taken from food sources have been shown to have protective effects.
Does more mean better health and immunity?
Given all the benefits of Vitamin C, can I take more than I need? Well, when it comes to vitamins, the more vitamins you have, the better. In fact, many more can be dangerous. Vitamin and mineral supplements are available over-the-counter, and even without a doctor / nutritionist prescription, the public assumes they are safe at any dose. In the case of Vitamin C, our body cannot store it, so when consumption exceeds 2000 mg / day, it is a water-soluble vitamin and is therefore eliminated by the kidneys through the urine.
Too much vitamin C can interfere with the body’s ability to absorb copper, a mineral essential to the human body to perform key functions. Dosages above 1000 mg coagulate iron in the body’s cells and oxidize them, causing a real rusting effect! Too much vitamin C or calcium (a normal ingredient in vitamin C supplements) can cause bloating, stomach upset, diarrhea, nausea, vomiting, heartburn, headache, insomnia, and kidney stones with long-term use. there is. This means that immunity may be weakened rather than boosted by improper popping out of supplement tablets.
How Much Vitamin C Supplement Is Sufficient?
Vitamin C is an essential vitamin. That is, your body cannot produce it and must provide it from the outside. Still, the daily need for this vitamin can be conveniently met with a balanced diet that contains sufficient amounts from natural resources, rather than going to supplements. Vitamin C in a variety of fruits and vegetables is most abundant in amla, guava, orange, strawberry, kiwi, peppers, green chili, radish green, batua green, broccoli, kale and spinach.
Estimated average requirement for vitamin C (EAR):
- 55-65 mg / day for normal healthy adults
- 25-35 mg / day for normal healthy children (1-18 years)
We hope this article on Vitamin C supplements will help you make healthier choices! Please let us know your thoughts in the comments below.Check out for more nutrition details Healthy reading Or watch a LIVE session by an expert. GOQii Play..