Immune Support
Vitamin C, also known as ascorbic acid, is an essential nutrient that plays a crucial role in maintaining overall health and supporting various bodily functions. Although it is vital for the human body, it cannot be produced naturally, which makes dietary intake or supplementation necessary to meet daily requirements.
Found abundantly in fruits and vegetables such as strawberries, bell peppers, broccoli, Brussels sprouts, and tomatoes, vitamin C is most renowned for its role in boosting the immune system and aiding in the repair of body tissues. In addition to food sources, some individuals opt for vitamin C supplements, which may offer certain health benefits but also come with potential risks.
In an interview with the health publication Eat This, Not That, Sean Marchese, a registered nurse with over 15 years of experience and a background in oncology clinical trials, explained the multiple benefits and precautions associated with vitamin C intake.
One of vitamin C’s primary benefits is its powerful antioxidant capability. Marchese noted that it neutralises free radicals — unstable molecules that cause oxidative stress, which is often linked to chronic inflammation and damage following infections or injuries. Furthermore, vitamin C helps regenerate other antioxidants like vitamin E and tetrahydrobiopterin, thereby strengthening the body’s defence system even further.
Vitamin C also enhances the performance of key immune cells, including neutrophils and macrophages. These cells are essential in fighting infections, eliminating harmful substances, and clearing out dead immune cells after an illness. However, Marchese cautioned that while vitamin C supports the immune system, it should not be seen as a replacement for vaccines or a balanced, nutrient-rich diet.
There is also evidence to suggest that vitamin C may help in cancer prevention, particularly in individuals who are deficient in the vitamin. According to Marchese, it can benefit cancer patients undergoing treatment, who often suffer from impaired nutrient absorption or inflammation.
Some studies point to a potential reduction in the risk of certain cancers such as pancreatic, oesophageal, and prostate cancers with adequate vitamin C intake.
Vitamin C’s benefits extend to eye health as well. Research indicates that when taken with other essential vitamins and minerals, it may help reduce the risk of age-related macular degeneration and cataracts. While it cannot reverse damage already done, it may slow down the progression of vision decline associated with ageing.
However, not all effects of vitamin C are beneficial, especially when consumed in excessive amounts. Marchese warned that high doses of vitamin C supplements can increase the risk of kidney stones, with some studies indicating a 20% higher risk among those consuming more than the recommended daily allowance of 90 mg. Additional side effects may include stomach cramps, nausea, heartburn, and diarrhoea.
Moreover, vitamin C can interfere with certain medications, making it important for individuals—especially those with underlying health conditions or on long-term medication—to consult a healthcare provider before beginning supplementation.
In summary, while vitamin C offers wide-ranging health benefits from immune support and antioxidant protection to potential cancer prevention and eye health, it must be taken with caution. Responsible consumption, preferably under medical guidance, is essential to avoid potential risks and maximise the vitamin’s health-enhancing properties.
