Vitamin C is a water-soluble vitamin that is needed for the normal growth and development of the body. It plays a major role in the formation of collagen, absorption of iron, wound healing, maintenance of bone and teeth, and even strengthening your immune system.
If there’s one vitamin we’re all too familiar with, it’s vitamin C. This micronutrient, featured in numerous skincare products and health journals, is vital for our growth and development. But before you chug down that carton of orange juice, we’ve got a few myths, that the nutrient has been shrouded in for generations now, to bust.
Myth 1: Vitamin C Cures The Common Cold
Fact: There has been no proven evidence of vitamin C as a cure for common cold according to most scientists and international medical advisory groups like the Food and Drug Administration and the American Medical Association. Numerous studies have confirmed this fact. However, vitamin C may lower the severity of cold symptoms, including chills and coughs.
Additionally, regular intake of the recommended dose can provide a good boost to the immune system, thereby reducing the frequency of colds.1
Myth 2: Citrus Fruits Are The Best Sources Of Vitamin C
Fact: The amount of vitamin C in citrus fruits like lemons and oranges is lower than what is found in peppers and guavas. According to food comparison charts published by National Health Research Institutes, you can get about 70mg of the nutrient in a medium size orange but more than 200mg from a medium size guava. Spinach, kiwi, papaya and Brussel sprouts are also very good sources of vitamin C.2
Myth 3: There Is No Such Thing As Too Much Vitamin C
Fact: The recommended daily dosage of vitamin C for adults is between 500–1000 mg. Consuming vitamin C in excess can cause rust inside the body. This happens because too much of this nutrient can cause oxidation when it comes in contact with the iron running in your blood.3
Moreover, a vitamin C overdose can cause bloating, kidney problems, heartburn, insomnia, and nausea.
Myth 4: Consuming Enough Vitamin C Is Sufficient For Weight Loss
Fact: According to a study published by Arizona State University, the amount of vitamin C in the bloodstream is directly related to the body’s ability to use fat as a fuel source. It is true that lower levels of the nutrient can make it harder to lose weight but relying only on a diet rich in vitamin C is not sufficient.4 5
The only way to achieve your weight loss goals is through a combination of regular exercise, quality sleep, and a balanced diet rich in a variety of nutrients, including vitamin C.
Myth 5: Vitamin C Is The Best Way To Prevent Stress
Fact: A healthy dose of vitamin C in the system can only impact the effects of stress and not the occurrence of stress itself. Vitamin C helps the body clear out the primary stress hormone – cortisol. In other words, it may not fully prevent stress but can help in handling it better.
Myth 6: You Can Skip Your Regular Dose Of Vitamin C
Fact: Deficiency diseases caused by the lack of vitamin C are rare. However, that does not mean that this nutrient can be taken for granted. The human body is not able to produce vitamin C naturally, making it important to consume fruits and vegetables that can help meet the average recommended dosage of the nutrient.7
Myth 7: Vitamin C Supplements Are As Good As The Natural Source
Fact: Although there is no significant difference between the vitamin C taken as a supplement and the one consumed through natural sources, the latter is the recommended by doctors and health experts worldwide.
The importance of consuming all vitamins through your diet is frequently discussed. Consuming the nutrient through natural sources minimizes the possibility of any side effects while ensuring that you do not overdose.9 10
Vitamin C is an essential nutrient that helps reduce high blood pressure, aids brain function, and ensures a healthy formation of collagen.11 Consuming foods rich in this vitamin can help maintain good health.
|↑2||Vitamin C. Asia Pacific Journal of Clinical Nutrition.|
|↑3||Too much vitamin C can cause ‘rust’ in the body.
|↑4||Vitamin C Depletion has Links to Lower Fat Oxidation, But Not Weight Loss. Arizona State University.|
|↑5||Johnston, Carol S. “Strategies for healthy weight loss: from vitamin C to the glycemic response.” Journal of the American College of Nutrition 24, no. 3 (2005): 158-165.|
|↑6||Harrison, Fiona E. “Vitamin C Function in the Brain: Vital Role of the Ascorbate Transporter (SVCT2)”Free Radical Biology and Medicine 46, no. 6(2009): 719–730.|
|↑7||Pacier, Callen, and Danik M. Martirosyan. “Vitamin C: optimal dosages, supplementation and use in disease prevention.” Functional Foods in Health and Disease 5, no. 3 (2015): 89-107.|
|↑8||Vitamin C. Linus Pauling Institute, Oregon State University.|
|↑9||Carr, Anitra C., and Margreet Vissers. “Synthetic or food-derived vitamin C—are they equally bioavailable?.” Nutrients 5, no. 11 (2013): 4284-4304.|
|↑10||Fortify Your Knowledge About Vitamins. US Food & Drug Administration.|
|↑11||Big Doses of Vitamin C May Lower Blood Pressure.