Vitamin C is one of the most popular dietary supplements on the market, and it’s easy to see why. Vitamin C is widely touted as helping boost the immune system and support skin health, making it a popular choice for consumers, especially during the cold and flu seasons. However, while there is no doubt that vitamin C is essential to support overall health, it is not so clear whether it is effective when taken in the form of supplements. POPSUGAR relied on experts to find out if vitamin C supplements were worth it, or if it was better to save money and skip those pills altogether.
Are Vitamin C Supplements Really Effective?
“Vitamin C is one of the few safe and effective supplements we can take,” Dr. Liana Casusi, MD, a medical consultant at OhSoSpotless, tells POPSUGAR. “There is actually something better than harm, and if you accidentally take a large amount of this vitamin, you will rarely have major side effects.”
According to the results of one study, taking vitamin C in the form of a supplement can reduce the symptoms of colds and flu by as much as 85%. Other data show more conservative results, but vitamin C supplementation does not appear to exacerbate cold or flu symptoms. Therefore, there is no harm in taking it when you are ill. However, there is no evidence to suggest that vitamin C can reduce the risk of more serious conditions. “Vitamin C supplements are not a preventative treatment for more serious illnesses such as cancer and metal poisoning, at least according to the data available,” says Melissa Azalo, RDN, host of the podcast “Hormonally Yours.”
Benefits of Vitamin C Supplements
Vitamin C supplements are readily available, relatively inexpensive, and usually well tolerated. According to Azalo, immune health is a beloved of the potential benefits of vitamin C, but this nutrient plays an important role in many functions other than the prevention of colds and the flu.
- Supports collagen formation in the body
- Increases iron absorption
- Supports bone health
- Prevention of scurvy
- Fighting inflammation
Do I Need to Take Vitamin C Supplements?
The multi-million dollar question of whether to take vitamin C supplements is difficult to answer without knowing more about your diet and lifestyle. Supplemental needs depend on many factors, such as a person’s diet and medical history. “Some populations, such as athletes, people with low plasma vitamin C levels, and people at high risk of infection, seem to benefit from regular vitamin C supplementation,” says Azzaro.
This nutrient deficiency is so rare that regular intake of vitamin C is generally not recommended for everyone. If you’re eating vitamin C-rich foods such as citrus fruits, red peppers, and kiwis, you’re likely already meeting your vitamin C needs and may not need supplements.
How Much Vitamin C Do I Need to Take?
If you decide to start taking vitamin C supplements, you can ask yourself, “How much is it?” Vitamin C supplements are offered in various doses, from a minimum of 50 mg to a maximum of 5,000 mg. “There is no“ best ”dose recommendation for vitamin C supplementation, as nutritional needs vary from person to person,” explains Azaro.
Azalo adds that 500-1,000 mg daily is “generally acceptable to most people,” but it’s a good idea to talk to your healthcare provider to help you determine the optimal dose for you. To do.
