But there does appear to be a consensus amongst our consultants that vitamin C can help the immune system. Daya notes that whereas it is not solely recognized how vitamin C does this, “research do point out that supplementing vitamin C can scale back the incidences of colds.”
On the flip facet, decrease ranges of vitamin C “can compromise the immune system, placing you at larger danger of illness, infections and viruses over winter,” provides Dr John Burke, a doctor with over 25 years expertise and chief medical officer at AXA Health.
What are 7 indicators you may need to up your vitamin C consumption?
First issues first. It’s extremely unlikely that you simply’re really poor in vitamin C as we now have entry to loads of contemporary fruit and greens (people who smoke beware, although, that puffing on cigarettes reduces the absorption of vitamin C).
There are, nevertheless, telltale indicators that your reserves could also be working low and that you could be not be taking your vitamin C complement appropriately.
1. You’re abruptly catching each chilly doing the rounds
“Each stage of our immune response depends on the presence of various micronutrients, that are essential to its operate, like vitamin C, vitamin D, zinc, selenium, vitamin A, iron, and totally different amino acids,” says Stephenson.
Studies present that vitamin C, particularly, is discovered at excessive ranges inside many immune cells to assist your physique fight an infection.
2. Your pores and skin is dry and tough
“Skin is your largest organ and it might probably say loads about your well being,” notes Daya. “Loads of vitamins which are famously present in skincare, together with vitamin C, must be supplied from inside the physique to make an actual distinction to the pores and skin.
“Increasing your dietary consumption of vitamin C has been correlated with a decreased danger of dry skin,” he continues. “Studies point out that vitamin C enhances the manufacturing of barrier lipids, referred to as ceramides, which shield pores and skin towards water loss.”
Given vitamin C additionally performs a task in collagen manufacturing—a protein chargeable for strengthening the pores and skin’s construction and retaining it trying plump—it follows that when vitamin C ranges are low, pores and skin can change into dry, wrinkled and tough to the contact.
3. You’re usually drained and grumpy
“Vitamin C is required for the manufacture of norepinephrine, a neurotransmitter that impacts our temper and our potential to really feel energized,” Daya says.
4. You’re low in iron
Iron deficiency anemia and vitamin C usually go hand in hand. “Iron is concerned in crimson blood cell formation and is required to move oxygen all through our total physique, making it an important mineral for power, immunity, cognitive operate, and being pregnant,” says Stephenson.
