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mgr farm. z Apteki Zdrowie Poznań 29 Posts View posts
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Vitamin C vs. winter infections: truth, myths and scientific findings that will change your point of view!
Vitamin C, also known as ascorbic acid, has been controversial for years over its role in the prevention and treatment of the common cold. While it is considered by many to be a miracle cure for winter illnesses, the accompanying controversy in the scientific community has cast doubt on its actual effectiveness. In this article, we take an in-depth look at the role of vitamin C in winter infections, based on solid scientific research.
Does Vitamin C really help fight the common cold?
Scientific studies have sought to provide a clear answer to the question of whether vitamin C supplementation really reduces the incidence of colds. Analysis of data from placebo-controlled studies allows a fair judgment of vitamin C's effectiveness in fighting infections. Research suggests that consuming higher amounts of vitamin C may help shorten the duration of a cold or alleviate symptoms in some people, especially if they are at increased risk for vitamin C deficiency. However, the effects may vary from individual to individual. Vitamin C plays an important role in the functioning of the immune system, helping to produce immune proteins and supporting immune cell function. It is worth noting that consuming large amounts of vitamin C does not always provide additional benefits, as the body may excrete excess vitamin C. Long-term consumption of large amounts of vitamin C can also lead to some side effects.
Selection criteria: what dosage makes sense?
Vitamin C dosage can depend on a number of factors, such as age, gender, general health, physical activity, diet and possible health problems. Here are some general guidelines for vitamin C dosage:
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Dietary recommendations:
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According to the Institute of Medicine, the recommended daily intake of vitamin C for adults is 90 mg for men and 75 mg for women. For smokers, an additional 35 mg per day is recommended.
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Individual needs:
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In situations of stress, illness or intense physical activity, the need for vitamin C may be higher.
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Supplementation:
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For people who have difficulty getting enough vitamin C from their diet, supplementation can be used.
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Supplements are usually available in doses ranging from 500 mg to 2,000 mg, but doses can be tailored to individual needs.
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Dose breakdown:
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Since the body does not store vitamin C, it is a good idea to divide the dose into several smaller servings throughout the day.
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Keep in mind the body's tolerance:
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For some people, doses of vitamin C above a certain level may cause stomach problems. In such cases, it is advisable to adjust the dose.
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Consult a doctor:
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Before starting vitamin C supplementation, it is recommended to consult a doctor, especially if there are any existing health problems.
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Remember that it is always a good idea to adjust the dosage of vitamin C according to your individual needs and health condition. Doses that are too high can lead to side effects, so it is always a good idea to follow the recommendations of your doctor or nutritionist.
Main results: evidence of the beneficial effects of vitamin C
Regular supplementation with vitamin C can provide a variety of health benefits. Here are some of the potential benefits:
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Immune system support:
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Vitamin C is known for its role in strengthening the immune system. It helps produce immune proteins, especially interferons, which help fight infections.
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Antioxidant effects:
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Vitamin C acts as a powerful antioxidant, helping to fight free radicals and protect cells from oxidative damage. This can help prevent the aging process and many chronic diseases.
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Supporting skin health:
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Vitamin C is important for the production of collagen, the protein responsible for skin elasticity. Therefore, supplementation can support skin health, helping to reduce wrinkles and improve overall appearance.
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Improved iron absorption:
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Vitamin C increases the absorption of iron from plant-based (non-dairy) foods, which can be especially important for those on vegetarian or vegan diets.
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Help treat the common cold:
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Although vitamin C does not necessarily prevent colds, it can shorten their duration and ease symptoms, especially if taken in higher doses at the onset of illness.
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Protection against heart disease:
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Some studies suggest that regular vitamin C supplementation may be associated with a reduced risk of cardiovascular disease.
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Reduction of oxidative stress:
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Vitamin C supplementation may help reduce oxidative stress, which is associated with various diseases, including cancer.
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Improved cognitive function:
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There is evidence to suggest that vitamin C may have a positive effect on cognitive function, especially in older people.
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However, it is important to note that the benefits of supplementation may vary depending on individual health needs. It is always advisable to consult your doctor before starting regular supplementation, especially if you have existing health problems or are taking other medications.
Vitamin C and viruses: does it matter in the COVID-19 pandemic?
Vitamin C plays an important role in the functioning of the immune system, leading many people to wonder whether it may be relevant in the context of the COVID-19 pandemic. Here are some aspects to consider:
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The immune system:
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Vitamin C is important for the proper functioning of the immune system. It helps in the production of immune proteins, such as interferons, which are crucial in fighting infections.
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Antioxidants:
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Vitamin C acts as a powerful antioxidant, protecting cells from free radical damage. Oxidative damage to cells can occur during infections, including those associated with COVID-19.
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Reducing symptoms of respiratory infections:
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Studies suggest that vitamin C supplementation can reduce the duration and symptoms of respiratory tract infections, such as the common cold.
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Under oxidative stress:
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COVID-19 infections experience increased oxidative stress. Vitamin C may help neutralize this stress, which may be beneficial in the context of SARS-CoV-2 virus infection.
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Preventive value:
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Although vitamin C is not a direct cure for COVID-19, maintaining healthy levels of vitamin C may support the body's overall immunity, which may help prevent various infections, including COVID-19.
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Research on the effects of vitamin C on COVID-19 is still underway, and while there are promising data, it is not yet clear whether vitamin C has efficacy in treating this particular infection.