How Much Vitamin C Should I Take When Sick?
Vitamin C supplements are critical to have on hand at the onset of colds, the flu, and other infections. Increasing vitamin C (ascorbic acid) levels at the onset of a cold can reduce its duration and severity.
“Increasing vitamin C levels at the onset of a cold can reduce its duration and severity.”
Today’s article will dive into vitamin C and immune health to uncover the optimal dosages to take during colds and other illnesses. Keep reading to learn more about:
- Vitamin C and immune health
- Daily vitamin C needs
- How much vitamin C should I take when sick?
- Vitamin C supplements
Vitamin C and Immune Health
Vitamin C is a water-soluble vitamin. Unlike most other mammals, humans can’t synthesize vitamin C and need to obtain it regularly from foods like fruits and vegetables. (Source 1)
Vitamin C serves many roles in the body, including:
- Antioxidant protection
- Collagen production
- Vitamin E regeneration
- Iron absorption
- Immune function (Source 1)
Vitamin C is critical for the normal functioning of the immune system. It supports the body’s first line of defense against invaders and helps stimulate and protect white blood cells while they destroy pathogens. Vitamin C is involved in gene expression and a healthy inflammatory response. (Source 2, 3)
Low dietary intake (vitamin C deficiency) increases the susceptibility to infections. However, despite the common idea that vitamin C supplements help to prevent the common cold, scientific literature hasn’t robustly supported this claim. (Source 3)
Vitamin C may be more useful in high doses at the onset of the common cold and upper respiratory tract infections, as it helps relieve chest pain, fever, and chills. It can also help reduce the duration of a cold. (Source 3)
Vitamin C Needs
Even though vitamin C is widely available in the diet, it’s the fourth most common nutrient deficiency in the U.S. because of a low intake of produce, smoking, specific diseases, and other reasons. (Source 4)
The RDA (recommended dietary allowance) for vitamin C is 90 mg per day for adult men and 75 mg per day for women. However, although 10 mg per day is enough to prevent scurvy, new data suggests that people may need 100-200 mg per day to maintain optimal levels in the body for immune support. (Source 1, 5)
Vitamin C Supplementation
Vitamin C supplements can supplement dietary sources to help achieve optimal status. At the onset of a cold or flu, supplements can help ensure a steady supply of vitamin C for immune function and to prevent depletion. But how much vitamin C should you take?
“At the onset of a cold or flu, supplements can help ensure a steady supply of vitamin C for immune function and to prevent depletion. But how much vitamin C should you take?”
The Institute for Functional Medicine recommends 1 to 3 grams of vitamin C daily at the onset of Covid-19 (and other respiratory infections). (Source 6)
The research evaluating vitamin C supplementation to reduce the severity and duration of colds and infections supports this range. It suggests 3 to 4 grams of vitamin C per day during the first several days of a cold for optimal benefits. (Source 3)
Vitamin C doses over 1000 mg are not well absorbed as the absorption mechanisms become saturated. Dividing larger doses into 1000 mg doses spread throughout the day is advised. Divided doses can also help prevent gastrointestinal side effects, including loose stools, from higher doses. (Source 3)
Vitamin C Supplements
High doses and poor absorption of vitamin C contribute to digestive upset and gastrointestinal side effects. This is one reason many people shy away from high vitamin C doses and doctors may shy away from recommending them.
However, a liposomal delivery system solves these problems by increasing absorption and bioavailability while improving tolerance. With a liposomal formula, you may achieve the same therapeutic benefits as seen with 3 to 4 grams per day with a smaller dose.
“However, a liposomal delivery system solves these problems by increasing absorption and bioavailability while improving tolerance.”
Core Med Science Liposomal Vitamin C Softgels supply 1000 mg of vitamin C per serving in a highly effective liposomal preparation for superior absorption and immune benefit without the side effects. Further, this product is high-quality, corn-free, and made in the United States.
There’s no doubt that vitamin C is essential for immune health, and increasing your dose at the first sign of a cold can support your body’s natural defenses and help you feel better quickly.
References:
- https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
- InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. The innate and adaptive immune systems. [Updated 2020 Jul 30].Available from: https://www.ncbi.nlm.nih.gov/books/NBK279396/
- Cerullo G, Negro M, Parimbelli M, et al. The Long History of Vitamin C: From Prevention of the Common Cold to Potential Aid in the Treatment of COVID-19. Front Immunol. 2020;11:574029. Published 2020 Oct 28. Full text: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7655735/
- Schleicher, R. L., Carroll, M. D., Ford, E. S., & Lacher, D. A. (2009). Serum vitamin C and the prevalence of vitamin C deficiency in the United States: 2003-2004 National Health and Nutrition Examination Survey (NHANES). The American journal of clinical nutrition, 90(5), 1252–1263. Full text: https://www.sciencedirect.com/science/article/pii/S0002916523266290?via%3Dihub
- Carr, A. C., & Maggini, S. (2017). Vitamin C and Immune Function. Nutrients, 9(11), 1211. Full text: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/
- https://www.ifm.org/news-insights/the-functional-medicine-approach-to-covid-19-virus-specific-nutraceutical-and-botanical-agents/