How Vitamin C supplements can support your immune system
Vitamin C supports many functions in the body, from cell health to immune system support. It's vital that you get enough vitamin C to ensure a healthy body. Supplements can help top-up your vitamin C amount when combined with a healthy diet.
This guide will discuss the benefits of vitamin C, the best sources and how vitamin C supplements support the immune system.
In this guide:
Vitamin C is important for a healthy body – this section details why
Vitamin C is used throughout the body for many functions – this section details more.
Vitamin C supports both innate and adaptive immunity – find out more here
Fruits, vegetables and supplements can all ensure a healthy level of vitamin C – find out the best sources here
The amount of vitamin C depends on your age, gender and other factors – find out more here
If you regularly do not get a healthy amount of vitamin C, you will become deficient – this section explains what the entails
What is Vitamin C?
Vitamin C, also called ascorbic acid, is essential for healing and tissue repair, the immune system, contributes to bone and teeth health, and to the absorption of iron.
What are the health benefits of vitamin C?
Vitamin C is used throughout the body for a variety of functions. These include immune function, wound healing, bone and teeth health, and many more. In this section, we will look at the benefits of vitamin C.
Key benefits
- Helps keep cells healthy
- Helps with wound healing
- Keeps skin, bone, cartilage and blood vessels healthy
- Helps contribute to the normal function of the immune system
- Vitamin C combined with riboflavin can help reduce tiredness and fatigue
How vitamin C supports the immune system
There are two different roles within the immune system:
- innate immunity
- adaptive immunity
Innate immunity is fast acting, but not specific to a particular virus or bacteria. Instead, this type of immunity includes chemicals in the blood that react to chemical properties of foreign cells in the body and attacks them. Innate immunity also includes physical barriers like the skin.
Adaptive immunity is slower but more specific, building up antibodies to target specific viruses. Adaptive immunity is why you don't catch chickenpox again after you've caught it once. However, some viruses mutate too often for the immune system to memorise them. The common cold is an example of this kind of virus, and that's why you can catch it many times.
Both your innate immunity and adaptive immunity need to be healthy as both are essential to protecting your body.
Vitamin C is important for both kinds of immunity, making it vital to prevent and fight infections.
What are the best sources of vitamin C?
There are many sources of vitamin C through a healthy diet of fruit and vegetables. If you find that you are not receiving enough vitamin C through your diet, you may wish to look at supplements. This section details the best sources through diet and supplementation.
Fruit & vegetables
A healthy diet can help increase a healthy level of vitamin C.
Best fruits for vitamin C
- Guava
- Strawberries
- Blackcurrants
- Kiwis
- Citrus fruits (such as oranges and satsumas)
Best vegetables for Vitamin C
- Bell peppers
- Kale
- Broccoli
- Tomatoes.
Supplements
Some people are nervous about dietary supplements, but an otherwise healthy diet can cause problems if you're not getting enough vitamin C. Supplements are a safe and easy way to get additional vitamin C into your diet.
Benefits of supplements
- Ensures you are getting the right amount of vitamins (along with a healthy diet)
- Reduces risk of vitamin deficiency
- Support those with dietary issues to get the correct vitamins
- Supplemental sprays can help people who don’t enjoy taking pills
Oral supplements
Supplements can be taken orally, with sprays or tablets.
Sprays are a great way to guarantee the absorption of vitamin C when compared to tablets/capsules. Tablets and capsules rely on the digestive process, meaning uptake can be affected by diet and other causes. Sprays are absorbed by the membranes in the mouth, ensuring that more of the vitamin is absorbed.
Sprays are a useful application technique for children or those who struggle with tablets.
Best vitamin C oral spray
BetterYou vitamin C oral spray
BetterYou’s vitamin C oral spray offers immune supports through oral spray technology.
Main features
- 100mg daily serving for optimum results
- Cherry and blueberry flavour
- Vegan approved
- Fast and effective absorption
Click here to view product page
How much vitamin C do I need?
Vitamin C is essential for many functions in the body, and supplements are a great way to ensure a healthy lifestyle. How much vitamin C you need depends on your age, gender and other factors.
| Age/situation | Amount (mg) |
|---|---|
| 1 – 3 years | 15mg |
| 4 – 8 years | 25mg |
| 9 – 13 years | 45mg |
| 14 – 18 years | 65mg - 75mg |
| Adult women (19 and older) | 75mg |
| Adult men (19 and older) | 90mg |
| Pregnant women (19 and older) | 85mg |
| Breastfeeding women | 120mg |
What is vitamin C deficiency?
If you regularly receive less vitamin C than your body requires, you will become deficient.
Vitamin C is essential for your body's production of collagen. This is the most abundant protein in the body and is used as connective tissue, holding together different cells and groups of cells. Without any vitamin C, the body can't produce collagen.
The gums, teeth, and bones are all dependent on collagen, and without enough vitamin C these tissues can become damaged, or not heal properly.
Increasing vitamin C levels through diet or supplements results in greater bone density, reducing the risk of injuries. This is especially important for the elderly because vitamin C levels are naturally decreased in older individuals, while bone density is lower and the risk of injury is higher.
