Vitamin C supplements may not reduce the risk of colds, but they can improve symptoms and speed up recovery. According to Dr. Le Huyen Nhi from the Department of Nutrition at Tam Anh General Hospital in Hanoi, vitamin C is crucial for maintaining bone, muscle, and blood vessel health. This soluble vitamin supports collagen formation, iron absorption, and strengthens the immune system by increasing T lymphocyte activity, phagocytic function, and leukocyte mobility. Additionally, vitamin C promotes the production of antibodies and interferon, which help fight off infections.
As an antioxidant, vitamin C combats oxidative stress during infections. A deficiency in this nutrient can lead to symptoms such as easy bruising, bleeding gums, fatigue, a weakened immune system, and an increased risk of infection. However, Dr. Huyen Nhi emphasizes that vitamin C is not produced naturally in the body and must be obtained through diet or supplementation. Adults should consume 90 mg of vitamin C daily for men and 75 mg for women, with additional recommendations for smokers, pregnant women, and breastfeeding women. Foods rich in vitamin C include guava