The Role of Vitamin C in Our Lives

When we think of vitamin C, the first thing that comes to most people’s minds is the flu or a cold. Drinking orange juice before or during an illness, or taking vitamin C supplements, is a method many of us turn to. But does vitamin C really strengthen our immune system? Scientific research is quite clear on this: Yes, vitamin C is one of the most important vitamins that makes the body more resistant to diseases. In this article, we will examine the effects of vitamin C on the immune system.

1. How Does It Support the Immune System?

Our body’s defense system—the immune system—protects us from viruses, bacteria, and other harmful microorganisms. For this system to function properly, certain vitamins and minerals are necessary. Vitamin C is at the top of this list because it increases the activity of white blood cells (leukocytes) in the body. These cells are at the front line in the fight against infection.
In addition, vitamin C helps strengthen the skin and mucous membranes, which act as the body’s natural defense barrier. It supports tissue repair during injuries or infections. Thanks to its antioxidant properties, vitamin C reduces damage to immune cells, enabling them to perform their tasks more effectively. In short, it enhances both the defense and repair capabilities of the immune system.

2. The Role of Vitamin C During Illness

Vitamin C not only helps protect immunity but also affects the course of illness. In viral infections such as flu, colds, and the common cold, it can shorten the duration of illness. It may help symptoms be milder and recovery faster. For example, many studies have observed that individuals who regularly use vitamin C either catch colds less often or recover more quickly.
This effect is due to vitamin C’s ability to reduce inflammation levels in the body and to make infection-fighting cells more active. The protective effect of vitamin C is particularly noticeable in children, the elderly, or individuals with weakened immune systems who get sick frequently. However, for this benefit to occur, it is important to take vitamin C regularly.

3. How Much Vitamin C Should We Take?

Vitamin C is a water-soluble vitamin, meaning it is not stored in the body. Therefore, it needs to be consumed daily. But how much is enough? The answer depends on age, gender, lifestyle, and health status. General recommendations are as follows:

  • Children aged 1–3 years: 15 mg/day
  • Children aged 4–8 years: 25 mg/day
  • Children aged 9–13 years: 45 mg/day
  • Ages 14–18: 65–75 mg/day
  • Adults: 75–90 mg/day

Smokers, individuals with chronic illnesses, and those recovering from infections may need more than these amounts. Vitamin C can usually be obtained sufficiently through diet, but it can also be taken as a supplement if needed. If supplements are to be used, it should be done under medical advice.

4. Foods Containing Vitamin C

When vitamin C is mentioned, oranges are usually the first fruit to come to mind. Yes, oranges and citrus fruits are good sources of vitamin C—but they’re not the only ones. Here are some foods rich in vitamin C:

  • Red and green peppers
  • Strawberries
  • Kiwi
  • Broccoli
  • Cauliflower
  • Spinach
  • Tomatoes
  • Parsley
  • Lemon
  • Rosehip

Consuming these foods regularly supports immunity and strengthens other systems in the body. Since vitamin C is sensitive to heat, it’s important not to overcook vegetables.

5. What Does a Deficiency Cause?

Vitamin C deficiency weakens the immune system. The body becomes more susceptible to infections, illnesses may be more severe and last longer. Other symptoms may include fatigue, pale skin, bleeding gums, easy bruising, and slow wound healing.
Prolonged deficiency can lead to a serious condition called “scurvy.” Although rare today, vitamin C deficiency can still manifest in many people as low energy, immune problems, and overall health deterioration.

6. How Safe Are Supplements?

Vitamin C supplements are generally safe. A daily intake of up to 2000 mg of vitamin C is considered safe for adults. However, taking very high doses (e.g., 3000 mg or more) may cause nausea, diarrhea, or an increased risk of kidney stones. For children, age-appropriate doses should not be exceeded.
The best approach is to first assess your diet before turning to supplements. This is because vitamin C from natural foods not only supports immunity but also provides fiber, flavonoids, and other beneficial compounds.

Conclusion: Vitamin C Is Truly Essential for Immunity

  • Vitamin C strengthens the cells that defend the body against diseases.
  • It can shorten the duration of illnesses like flu and the common cold and ease symptoms.
  • It must be consumed in sufficient amounts daily since it is not stored in the body.
  • It can be obtained from both foods and supplements when needed.
  • A deficiency weakens immunity, reduces energy, and increases susceptibility to illness.
  • It is extremely safe when taken in the right amount.

References

Carr, A. C., & Maggini, S. (2017). Vitamin C and immune function. Nutrients, 9(11), 1211. https://pubmed.ncbi.nlm.nih.gov/29099763/

Hemilä, H. (2013). Vitamin C for preventing and treating the common cold. Cochrane Database of Systematic Reviews, (1), CD000980. https://pubmed.ncbi.nlm.nih.gov/23440782/

Wintergerst, E. S., Maggini, S., & Hornig, D. H. (2006). Immune-enhancing role of vitamin C and zinc and effect on common cold. Annals of Nutrition & Metabolism, 50(2), 85–94. https://pubmed.ncbi.nlm.nih.gov/16498231/