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What are benefits of Vitamin C during cold or viral?

What is vitamin C?
Vitamin C is an important vitamin and antioxidant that the body uses to keep you strong and healthy. Vitamin C is used in
– the maintenance of bones,
– muscle,
– blood vessels.
– the formation of collagen
– helps the body absorb iron

Vitamin C is found naturally in:
– vegetables
– oranges
– other citrus fruits.

This key vitamin is also available as a natural dietary supplement in the form of vitamin C pills and vitamin C chew able tablets.

Vitamin C and Common Cold
– The common cold is caused by several strains of viruses which includes the rhinovirus and the coronavirus.
– However, vitamin C does not prevent the common cold or decrease the severity of symptoms.
– In the 1970s, Linus Pauling argued that vitamin C could significantly decrease the incidence of the common cold.
– Vitamin C for the common cold is such a widely accepted treatment.
– We seek it in fortified juices, cough drops, and tea.
– Vitamin C was first touted for the common cold in the 1970s.

Other facts found are
– The average adult who suffers with a cold for 12 days a year would still suffer for 11 days a year if that person took a high dose of vitamin C every day during that year.
– For the average child who suffers about 28 days of cold illness a year, taking daily high-dose vitamin C would still mean 24 days of cold illness.
– When vitamin C was tested for treatment of colds in 7 separate studies, vitamin C was no more effective than placebo at shortening the duration of cold symptoms.

A prospective, controlled study focuses on:
– 715 students in a technical training facility found that vitamin C in mega doses administered before or after the appearance of cold and flu symptoms relieved and prevented the symptoms in the test population compared with the control group.
– More than 30 clinical trials with over 10,000 participants have examined the effects of taking daily vitamin C in doses up to 2 g/day.
– A review of Cochrane, PubMed, Natural Standard, and the National Center for Complementary and Alternative Medicine databases found that regular vitamin C intake may reduce the duration of cold symptoms in both adults and children.
– It does not decrease the severity of cold symptoms.
– However, in a subgroup of marathon runners, skiers, and soldiers training in the Arctic doses ranging from 250 mg/day to 1 g/day decreased the incidence of colds by 50%.
– Researchers concluded that vitamin C does not prevent or treat the common cold.
– It is better to consume natural foods such as red peppers, oranges, strawberries and grapefruit.
– It is acceptable to consume vitamin C from a supplement and still maintain adequate intake levels.

Daily Dosage
– The recommended daily allowance for vitamin C in the United States is 75 mg per day for women and 90 mg per day for men
– Taking doses above the RDA may have healthful benefits.
– Typically 70-90% of vitamin C is absorbed in the body but when taken in doses higher than 1 g, absorption decreases to 75%
– Further, it decreases to merely 16% after a 12 g dose.
– Popular vitamin C supplementation products, such as Airborne or Emergen-C, contain much higher doses of vitamins than necessary.

Overdose of vitamin C
– Taking vitamin C supplements in the recommended amounts is safe.
– The RDA or recommended daily allowance is 90 mg for men and 75 mg for women.
– High doses of vitamin C (greater than 2000 milligrams per day for adults) may cause kidney stones, nausea and diarrhea.

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