Table of Contents

1. The Nutritional Role of Vitamin C
2. The Debate Surrounding Vitamin C and Colds
3. Recommended Dosages and Safety Considerations
4. Practical Ways to Incorporate Vitamin C
5. Summary and Reflection

The common cold—something we've all experienced at one time or another—remains as mysterious as it is prevalent. While there exists an abundance of remedies touted to alleviate its symptoms, none are as controversially discussed as vitamin C. You may have encountered well-meaning friends or family insisting that a large dose of this vitamin is the cure-all to your cold woes. But how much vitamin C can you actually take when you're sick, and does it truly make a tangible difference?

Vitamin C has been a household name since the mid-20th century, particularly after renowned chemist Linus Pauling championed its role in fighting colds. Despite its popularity, scientific opinions regarding its efficacy in preventing or treating colds are somewhat divided. Amid this discourse, we will explore the nuances surrounding vitamin C, delving into its history, the science backing its use, recommended dosages, and our personal experiences at BUBS Naturals with using quality supplements for overall wellness.

In this post, we will uncover the various aspects of vitamin C intake when sick, including:

• The nutritional role of vitamin C
• The debate surrounding vitamin C and colds
• Recommended dosages and safety considerations
• Practical ways to incorporate vitamin C into your routine
• BUBS Naturals’ take on supplements to help you during cold season

By the end, you will have a well-rounded understanding of vitamin C's potential benefits, as well as practical advice on how to navigate its use when you're feeling under the weather.

The Nutritional Role of Vitamin C

Vitamin C, also known as ascorbic acid, is a key water-soluble vitamin found primarily in fruits and vegetables. It acts as a powerful antioxidant, helping to neutralize free radicals in the body and supporting overall health. Some of the critical functions of vitamin C include:

• Collagen Formation: Essential for the growth and maintenance of connective tissues, skin, and cartilage.
• Iron Absorption: Facilitates the absorption of non-heme iron from plant-based sources.
• Immune Support: Plays a role in the functioning of immune cells, enhancing the body's ability to fend off pathogens.
• Wound Healing: Maintains skin integrity and promotes healing processes.

A balanced diet rich in fruits like oranges, strawberries, kiwi, and vegetables such as bell peppers and broccoli generally provides the daily recommended intake of vitamin C. Specifically, the Recommended Dietary Allowances (RDAs) for vitamin C are 90 milligrams per day for men and 75 milligrams for women.

However, many of us often turn to supplements, especially when we feel a cold coming on. Which leads us to…

The Debate Surrounding Vitamin C and Colds

The belief that vitamin C can prevent or cure the common cold traces back to the 1970s, when Linus Pauling published a book promoting high doses of the vitamin for various health benefits, including colds. This sparked significant interest and countless studies examining vitamin C's role in reducing the duration and severity of cold symptoms.

While some research suggests potential benefits of vitamin C for specific populations—such as endurance athletes who experience heightened stress on their immune systems—most studies indicate that for the general population, vitamin C does not prevent colds. Interestingly, daily supplementation (0.2 grams or more) may slightly reduce the duration of cold symptoms, but primarily when taken consistently rather than at the onset of illness.

Key Research Findings

• A systematic review concluded that taking vitamin C regularly (at least 1 gram a day) may reduce cold duration by approximately 9% in adults and about 14% in children.
• Large doses (greater than 2000 mg) taken after the onset of cold symptoms were generally found to make no significant difference in speeding the recovery process compared to a placebo.

Recommended Dosages and Safety Considerations

As with any supplement, moderation is essential. While it may be tempting to reach for the highest available dosage of vitamin C, doing so carries its own risks. Here's what you need to know regarding dosages:

• Standard Dosage: The recommended daily intake is about 90 mg for men and 75 mg for women. This amount is easily achievable through a balanced diet.
• Supplementation Range: Some studies suggest that doses ranging from 200 mg to 2000 mg may be beneficial for reducing cold duration when taken consistently. However, doses above 2000 mg may lead to side effects such as stomach upset, diarrhea, and increased risk of kidney stones.
• Consultation Recommended: As always, we recommend discussing supplementation with your healthcare provider—especially for those with underlying health conditions or those pregnant.

It's also important to remember that vitamin C from food sources is generally safe, while excessive supplementation should be approached with caution.

Practical Ways to Incorporate Vitamin C

At BUBS Naturals, we believe in integrating natural solutions to support our wellness journey. Here are a few practical ways to include vitamin C in your daily routines:

1. Whole Foods Approach: Strive to incorporate vitamin C-rich foods into your diet. Think beyond oranges to include strawberries, guavas, bell peppers, and leafy greens.
2. Quality Supplements: If you're looking to incorporate vitamin C supplements into your regimen, we recommend starting with sources that utilize clean, natural ingredients. For example, our Vitamin C+ supplement is crafted with citrus bioflavonoids and designed to enhance your immune response naturally.
3. Balanced Nutrition: Combine vitamin C-rich foods with sources of healthy fats and protein. For example, pairing an orange with a handful of nuts can enhance nutrient absorption and provide sustained energy.
4. Hydration: Staying hydrated is crucial when you're sick. Consider opting for BUBS’ Hydrate Electrolytes, which not only helps replenish electrolytes but also contains a coconut water base and is certified for sport.
5. Mindfulness in Supplements: When the cold season comes knocking, consider additional wellness boosts like our Apple Cider Vinegar Gummies or a daily scoop of our Collagen Peptides to support overall health.

Summary and Reflection

As we navigate through the ebb and flow of cold season, understanding the role of vitamin C can be both empowering and insightful. While it may not serve as a miracle cure, properly dosed vitamin C can play a supportive role in managing cold symptoms and can help to fortify overall wellbeing—especially when complemented with a healthy diet and lifestyle.

At BUBS Naturals, we pride ourselves on providing clean, functional supplements that align with our mission of adventure, wellness, and giving back. By integrating products that support your body, you can honor the legacy of Glen “BUB” Doherty, contributing to a healthier lifestyle and enriching the lives of veterans through our 10% Rule: donating 10% of profits to veteran-focused charities.

FAQ

Can I take too much vitamin C? Yes, while vitamin C is generally safe, excessive intake (over 2000 mg per day) may lead to side effects like stomach upset and diarrhea. Always consult with a healthcare professional regarding dosages.

Does vitamin C prevent colds? No, research indicates that taking vitamin C does not prevent colds but may slightly reduce the duration of symptoms when taken consistently.

What foods are rich in vitamin C? Citrus fruits like oranges and grapefruits, along with strawberries, kiwi, bell peppers, and leafy greens are excellent sources of vitamin C.

Is it better to take vitamin C from food or supplements? Whole food sources of vitamin C are generally preferred, as they provide additional nutrients and are less likely to cause side effects compared to supplements.

How do BUBS Naturals products support wellness during cold season? Our range of supplements, including Vitamin C+, Hydrate Electrolytes, and Collagen Peptides, are designed using clean ingredients to support your body's natural functions and help you thrive during cold season.

Embrace your wellness journey with BUBS Naturals and explore our full range of products here!