Benefits of vitamin C supplementation

Master, Doctor Le Huyen Nhi, Department of Nutrition, Tam Anh General Hospital, Hanoi, said that vitamin C is highly soluble in water, maintaining the health of bones, muscles and blood vessels. They support collagen formation, helping the body absorb iron. Vitamin C supplementation contributes to strengthening the immune system by increasing the activity of T lymphocytes, phagocytic function, and leukocyte mobility. At the same time, this vitamin promotes the production of antibodies and interferon – a group of natural proteins produced by cells of the immune system to fight foreign agents such as viruses, bacteria, parasites, and cancer cells.

Vitamin C acts as an important antioxidant, combating the oxidative stress created during infection. Deficiency of this nutrient can cause symptoms such as easy bruising, bleeding gums, fatigue, weakened immune system, and increased risk of infection.

“Sufficient vitamin C in the body can increase resistance to disease,” said Dr. Huyen Nhi, adding that this nutrient helps reduce symptoms and shorten the duration of respiratory infections such as colds, flu, bronchitis or sinusitis. In particular, supplementing about 1 gram per day during a cold helps reduce 85% of symptoms of respiratory infections caused by viruses. However, vitamin C supplementation does not reduce the risk of colds.

Pediatricians say vitamin C is not produced endogenously and must be supplemented in the daily diet. Adults should consume 90 mg of vitamin C daily for men and 75 mg for women. Smokers should supplement 35 mg a day, pregnant women need 10 mg more and breastfeeding women need 45 mg.

Food sources rich in vitamin C include fresh fruits and vegetables, especially guava, citrus fruits (lemon, grapefruit, orange), bell peppers, kiwi, strawberries, papaya, broccoli, kale, tomatoes… It is estimated that a 100g guava contains about 200 mg of vitamin C, 4 times more than an orange.

Doctor Huyen Nhi noted that people over 19 years old should not consume more than 2,000 mg per day, 400 mg for children 1-3 years old, 650 mg for children 4-8 years old, 1,200 mg for children 9-13 years old and 1,800 mg for children 14-18 years old. Supplementing too much vitamin C can cause kidney stones, nausea and diarrhea.

People with flu and colds can supplement vitamin C by drinking guava juice, orange juice, warm lemon juice… Children over one year old should drink warm lemon juice mixed with honey. This method helps prevent dehydration due to fever, reduces fatigue and increases the body’s resistance. Prioritize liquid foods, rich in nutrients, easy to digest such as porridge, soup…

Patients should take time to rest so that their bodies can recover quickly. Pay attention to adjusting the temperature and humidity in the house to reduce nasal congestion and prevent the risk of mold and bacteria growth that can cause secondary infections. Gargle and wash your nose with saline solution.

To prevent the disease, Dr. Huyen Nhi recommends washing hands thoroughly with clean water, soap or antiseptic solution with alcohol content of over 60% for at least 20 seconds. Avoid touching eyes, nose and mouth. Patients wear masks when going out. Regularly clean and disinfect living areas, children’s toys and frequently touched surfaces such as doorknobs, light switches, telephones, etc.

Use a tissue to cover your mouth when coughing, sneezing, or blowing your nose. Then throw the used tissue in the trash and wash your hands thoroughly with soap. Do not share personal items with others. Limit contact with people who are sick or showing signs of a cold. Supplement a full nutritional regimen, exercise daily at a moderate, scientific level to keep your body healthy.