Vitamin C, also known as Ascorbic acid, helps boost your immune system by stimulating the production of immune cells, and as a powerful anti-oxidant, helps protect those immune cells from being damaged by the free radicals they create when fighting infection.
Several studies have found that supplementing with 1–2 grams was enough to shorten the duration of a cold by 18% in children, on average. Other studies in adults have found 6–8 grams per day to be effective.
Vitamin C appears to have even stronger effects in people who are under intense physical stress. In marathon runners and skiers, vitamin C almost halved the duration of the common cold.
Vitamin C not only helps keep your body protected on a cellular level, but it’s also key in your body’s production of collagen. Cuts and scrapes can become doorways for infections to enter your body, and collagen is needed to quickly repair that damage. Vitamin C is also found in high concentrations in the brain, especially in the hippocampus and frontal cortex regions – areas involved in memory consolidation, learning, and aspects of executive function.
Thorne Research is a brand trusted and taken by doctors and health experts, like Dr. Rhonda Patrick. Thorne’s Vitamin C supplement comes highly recommended with a 4.6 Rating on Amazon. Dosages range between 1g to 4g daily as needed based on stress, physical activity, and illness.
Vitamin C is found in fruits and vegetables such as kiwi, strawberries, bell peppers, oranges, broccoli and kale. Meat does not contain any Vitamin C, and Vitamin C deficiencies lead to disease like scurvy–so make sure you’re eating foods rich in Vitamin C or are supplementing!
Studies
Vitamin C for Preventing and Treating the Common Cold
https://pubmed.ncbi.nlm.nih.gov/23440782/
Vitamin C and Infections
https://pubmed.ncbi.nlm.nih.gov/28353648/
The Pharmacokinetics of Vitamin C
https://www.mdpi.com/2072-6643/11/10/2412
