Flu season is around the corner, which, in addition to getting vaccinated, means you’ll want to know what supplements and over-the-counter medications can ease symptoms and help you feel better sooner.
One supplement in particular is often looked to for relief from flu symptoms and even possibly prevent you from contracting the flu: vitamin C.
What is vitamin C?
Vitamin C, or ascorbic acid, is a water-soluble vitamin that, unlike some vitamins, the body is unable to produce on its own. The body thus acquires what it needs through the foods we eat. This potent vitamin exhibits antioxidant properties, helping the body combat rogue oxygen molecules called free radicals, and is essential for immune function, healthy connective tissue, and iron absorption. Its glowing reputation aside, however, there is no broad consensus on whether it can prevent or ease the flu.
Does it work?
In short, not much when taken orally. A 2013 review of 29 randomised trials found that 200mg of vitamin C per day reduced the risk of very active people falling ill by half. Ordinary people who aren’t nearly as active, however, did not experience the same benefit.
On the other hand, though, other studies investigating the benefit of a practice called megadosing have found that 8000mg of vitamin C daily may confer a measurable benefit. The downside is vitamin C intake at such high doses can cause a range of adverse effects, most of them gastrointestinal.
An important distinction
Other studies have looked at the impact that different modes of administration of vitamin C affects its efficacy. A combination of intravenous and oral vitamin C seem to offer the greatest benefit. This benefit extends even to more severe forms of illness, such as sepsis, where a combination of vitamin C, vitamin B1 and hydrocortisone have repeatedly demonstrated favourable outcomes in septic patients.
What should I do?
In addition to a healthy diet, regular exercise, and sufficient sleep, be sure to eat foods high in vitamin C, like chilli and bell peppers, brassica vegetables, kiwis, citrus fruits, and strawberries. Add to your vitamin C intake from food by supplementing with at least 1000mg of vitamin C daily once the cold and flu season sets in.
IMAGE CREDIT: Adam Śmigielski on Unsplash