We all know that vitamin C is important, but most of us don't realize how deeply it affects our body's function. A recent scientific review sheds light on the crucial role of this essential micronutrient in protecting us from infections and fortifying our immune system.
How Does Vitamin C Protect the Body?
Vitamin C is not just a vitamin; it acts as a powerful antioxidant and an essential cofactor for a range of enzymes that regulate our body.
1. The First Barrier: Skin and Healing
Vitamin C supports the skin's epithelial barrier against pathogenic organisms. It promotes collagen synthesis and wound healing, while protecting the skin from environmental oxidative stress.
2. The "Battle" in the Cells: Phagocytes and Leukocytes
Vitamin C accumulates in immune cells at very high concentrations (up to 100 times higher than in plasma).
-
- Enhances chemotaxis: Helps cells move quickly toward the site of infection.
- Improves microbial killing: Enhances phagocytosis and the destruction of invaders.
- Protects the host: After the battle, it helps remove "tired" cells, reducing the likelihood of tissue damage caused by excessive inflammation.
3. Dealing with Infections
Vitamin C deficiency leads to reduced immunity and higher susceptibility to infections like pneumonia. Research shows that supplementation can reduce the duration and severity of the common cold.
How Much Vitamin C Do We Need?
The body's need for vitamin C is not constant:
- For Prevention: A dose of 100–200 mg per day is considered sufficient for maintaining plasma levels in healthy individuals.
- In Case of Infection: When the body is fighting an illness, metabolic demands increase sharply. In these cases, doses in grams (g) may be required to cover the inflammatory response.
Who Is at Risk of Deficiency?
Despite an abundance of food, vitamin C deficiency remains the fourth major nutritional deficiency in the US. High-risk groups include:
- Smokers: Due to increased oxidative stress from smoke.
- People with Diabetes: Hyperglycemia increases the body's need for antioxidants.
- Elderly: Due to reduced absorption or limited diet.
- People under severe stress: Physical or psychological stress rapidly depletes vitamin reserves.
Conclusion
Vitamin C is a powerful tool for our health. Whether through diet or supplements, ensuring adequate levels is key to helping our immune system do its job properly: to protect us without causing collateral damage to our bodies.
Note: Before starting any supplement, consult your doctor.