Ascorbic acid, or Vitamin C, has long been strongly suggested as an effective remedy for the common cold, cardiovascular issues, and there are even claims regarding its utility in fighting oncological diseases. However, recent studies lead to the conclusion that its actual efficacy is considerably more modest, reports The Conversation portal.
Ascorbic acid (Vitamin C) is undoubtedly essential for the body. Its fundamental role is that of an antioxidant; moreover, it accelerates wound healing, participates in collagen synthesis, and aids in iron absorption. A deficit of this compound leads to scurvy—a severe condition causing the deterioration of tissues and blood vessels.
The human body cannot manufacture this vitamin internally; it must be obtained through diet, primarily from vegetables, berries, fruits, and fruit juices. The substance offered in supplement form is chemically identical to what is found in whole foods. The difference is that in food, it operates in concert with fiber, flavonoids, and other compounds that mutually enhance each other’s effects.
A recently conducted meta-analysis of relevant studies demonstrated that consistent Vitamin C intake does not lower the risk of catching a cold. It only slightly shortens the duration of the illness and alleviates symptoms, and this is only observed with high dosages—exceeding 1,000 mg daily. However, if consumption begins only after clear symptoms have emerged, little to no benefit is seen.
The situation regarding cardiovascular diseases is similar. Taking Vitamin C does not decrease the likelihood of heart attack, stroke, or angina. Likewise, it shows no positive impact on the progression of cancer. Only a slight reduction in blood pressure has been noted, within the range of statistical error.
The authors of the study also caution against excessive intake. The recommended daily allowance for adults is approximately 45 mg, which equates to one glass of orange juice. The safe upper limit is 2,000 mg per day. Overdosing frequently results in diarrhea, nausea, abdominal discomfort, and an increased risk of developing kidney stones.
For the majority of people, supplements are unnecessary. A balanced diet—rich in citrus fruits, berries, greens, and vegetables—fully meets the body’s requirements.
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