Vitamin C: How does it help our immune system?

When we think of vitamin C, the idea that it can prevent or reduce cold symptoms probably comes to mind—but does it really work, or is it just a popular belief?

Below, we explain how vitamin C supports our immune system.

How does vitamin C help our immune system?‍

Vitamin C strengthens our immune system by acting as a powerful antioxidant and supporting the function of white blood cells, which are the main defenders of our body.

Our immune system requires a variety of micronutrients to function optimally, and one of the most important is vitamin C.

Vitamin C has an antioxidant effect that helps regulate the activity of white blood cells, reducing inflammation and, in turn, the symptoms associated with it.

Let’s take the common cold as an example, which is primarily caused by viruses. When a virus enters through the respiratory tract, white blood cells release various pro-inflammatory substances in order to eliminate the invader.

While white blood cells continue working to eliminate the virus, inflammatory reactions occur that we experience as typical cold symptoms: fever, headache, etc.

These reactions are highly effective at eliminating the virus or infection, but the problem is that the excess of free radicals produced can end up harming our own body, causing oxidative stress.

That’s why a key ingredient if you want to stop getting sick so often is to consume enough vitamin C.

Vitamin C: the antioxidant par excellence‍

Vitamin C is responsible for neutralizing—meaning, helping the body eliminate—free radicals.

Free radicals, which act like darts attacking viruses or infections, are one of the main substances the body releases to defend itself against enemies.

The problem is that when there is an excess of free radicals circulating in the body, oxidative stress is generated. This can result from an infection, but it also occurs in cases of leaky gut, allergies, obesity, metabolic disorders like diabetes, chronic stress, aging, among others.

That’s why this vitamin is an essential part of immunonutrition, which is the relationship between our immune system and the foods we eat.

Consuming enough vitamin C helps reduce symptoms associated with inflammation or infection. Additionally, this antioxidant action stimulates the production of regulatory T cells, a type of white blood cell that helps stop inflammatory reactions.

Another benefit of vitamin C is that it stimulates collagen production, which has a positive effect on wound healing. In this way, it helps maintain the integrity of our first natural barrier (the skin and the gastrointestinal mucosa), keeping it intact and able to prevent infections.

Since it helps regulate our immune system and improve healing, it is important to maintain adequate vitamin C levels.

It is very important to keep in mind that vitamin C alone is not enough to ensure the proper functioning of the immune system. It cannot fulfill its role if we have a leaky gut that leads to deficiencies in other nutrients, such as amino acids, probiotics, minerals like selenium and zinc, among others.

To heal the gut, we recommend applying the 3R Protocol of Immunonutrition, where we help you prioritize Replenishing this nutrient through gut-friendly, easy-to-digest foods, and Removing those enemy foods that are hard to digest and contribute to gut permeability and inflammation.

What is vitamin C?‍

Vitamin C, also known as ascorbic acid, is a micronutrient found in many foods and dietary supplements, and is necessary for the body to carry out various functions.

According to a fact sheet from the Office of Dietary Supplements of the U.S. National Institutes of Health, the amounts of vitamin C we need vary at different stages of life, as shown in this table:

Adapted from the vitamin C fact sheet by the Office of Dietary Supplements of the U.S. National Institutes of Health.

With a balanced diet, most people consume the recommended daily amounts of vitamin C. However, due to the toxic load of our current lifestyle—pollution, inflammatory diets, premature aging, cigarette or vape use, chronic stress, and recurring infections—we require higher doses of this vitamin.

How is vitamin C obtained?‍

Our body cannot produce vitamin C, so we need to obtain it from food.

Below is a list of the main foods that provide high amounts of vitamin C:

• Citrus fruits (such as oranges, grapefruits, and kiwi), as well as red and green bell peppers, are the foods that contain the highest amounts of vitamin C.
• ‍Other fruits and vegetables, such as tomatoes, strawberries, melon, broccoli, and potatoes, have a lower vitamin C content, but help complement our dietary requirements.
• ‍Foods and beverages fortified with vitamin C can also provide an additional source of this vitamin. Be sure to check the product label to verify its vitamin C content.
• ‍Vitamin C supplements. Although dietary supplements are not usually the best option, in some cases they may be necessary. Remember to consult your doctor before deciding to use any supplements.

It is important to keep in mind certain additional dietary considerations, such as how you prepare these foods, as this can affect your vitamin C intake. This is because the vitamin C content can be reduced during cooking, so it is recommended to eat these foods raw, or cooked by steaming or baking. This helps preserve most of the nutrients they contain.

Functions and Benefits of Vitamin C

Vitamin C is necessary for multiple enzymatic reactions, and thus plays a variety of roles in our body. Among the most important are:

• Helps reduce oxidative damage caused by free radicals during inflammatory responses, as it is a powerful antioxidant.
• Promotes collagen synthesis, which helps wounds heal properly by restoring the barrier that protects us from external agents.
• Enhances the absorption of iron in the small intestine, so it is advisable to consume iron-rich foods alongside vitamin C-rich foods to prevent anemia.
• Plays a role in fatty acid metabolism and, together with its antioxidant action, protects the heart and blood vessels from fat buildup.
• Participates in the synthesis of neurotransmitters, which are necessary for the proper functioning of the nervous system.

What Happens If I Don’t Get Enough Vitamin C?

Prolonged vitamin C deficiency can increase the risk of developing symptoms such as:

• Inflamed and bleeding gums
• Red spots or bruises on the skin
• Poor wound healing
• Digestive issues, such as leaky gut
• Dry and brittle hair
• Dry skin
• Inflammation and joint pain

Vitamin C deficiency is becoming increasingly common—especially among smokers, people with unvaried diets, those with leaky gut, metabolic problems, or exaggerated immune responses (as in autoimmune diseases), among other conditions.

In addition to these symptoms, there are specialized tests that help determine if someone has a vitamin C deficiency (and other vitamins), even when symptoms or illnesses haven’t been clearly linked to it.

That’s why at NutriWhite we have a team of immunonutrition experts ready to help you boost your health.

Discover our nutrition plan to strengthen your immune system.