When you consume a diet based on whole, minimally-processed plant foods, most of your daily requirements of vitamins, minerals and protein are easily met. The only exceptions are vitamins B12 and vitamin D, and these are fortified in many plant milks and can be acquired with supplementation.
But what about vitamin C?
Vitamin C hasn’t been proven in studies to be the cure for the common cold, but it may prevent a cold or flu from turning into something more serious like pneumonia or lung infections. For this reason, there is tremendous interest in its use as a treatment for Covid-19. Until the research is done though, proceed with caution. Most studies will look at intravenous use of high doses and that comes with its own risks including infection or blood clots.
The recommended daily requirement for adults is 65 to 90 milligrams (mg) a day, which is a minimum level, and the safe upper limit is 2,000 mg per day. Although too much is unlikely to be harmful, megadoses of vitamin C might cause nausea, diarrhea, heartburn, headaches, insomnia, or intestinal cramps in some people.
Many would argue that the recommended level is too low to ensure optimal health. But the body is very intelligent. It will absorb 70-90% of vitamin C that is taken orally, but if more than 1000 mg is consumed, absorption rates fall to 50% or below. The rest of the unmetabolized ascorbic acid is excreted in the urine. Studies show that even high oral doses will only raise the levels in blood plasma to a certain level.
There are concerns that too much vitamin C in supplemental form may interfere with the absorption of other nutrients and can possibly contribute to oxidative damage. The studies are not conclusive as to whether high-dose supplemental vitamin C cures, or actually harms. This fact sheet from The National Institute of Health was recently updated (Feb.20, 2020) to reflect the latest studies and is a worthwhile read. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
Action – As with most things, natural nutrients are more easily assimilated and regulated by the body. Fresh, colourful fruits and vegetables will provide you not only with vitamin C, but with all of the other nutrients that your body needs to stay in balance. Too much of any one thing can affect how everything else works. Consult with your doctor before you add high doses of anything to your diet in supplemental form.
Steps – Eating oranges, red peppers, kiwis or grapefruit can supply you with safe amounts of vitamin C that your body can use as it needs. A poor diet can be assisted with synthetic supplements, but improving the quality of the food you eat should always be the first priority.
Why It Makes You Feel Better – Vitamin C is necessary for the growth, development, and repair of body tissues. Unfortunately, most people don’t get optimal amounts through their diets alone because they don’t eat enough fresh foods. For that reason, a supplement supplying 500 mg is better than taking nothing and should be well-tolerated. Anything more than 2000 mg will most likely be excreted as the body doesn’t store vitamin C.
Example – Include citrus fruits in your diet regularly. Oranges, grapefruits, and lemons are good sources of natural vitamin C. Know that every choice you make when you eat something is an opportunity to improve your health or to cause your body extra work to clear out harmful substances. Be mindful of what you eat and pay attention to how it makes you feel.
Allow the body to do what it is capable of doing. Support it naturally through proper nutrition, exercise and adequate rest and you are well on the way to achieving peak health.