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Vitamin C is an important nutrient for the body. One of them is to maintain endurance, especially during a pandemic and even transition. You can get the benefits of vitamin C for the immune system through the consumption of vegetables and fruit, or by taking the right vitamin C supplements
Vitamin C is a water-soluble vitamin and is not naturally produced in the human body. Therefore, humans need vitamin C intake either from food or supplements.
In addition to maintaining the immune system, vitamin C is useful for reducing the risk of various chronic diseases, maintaining blood pressure, producing collagen, and neutralizing free radicals.
Benefits of Vitamin C for Body Endurance
The immune system is a complex of cells, tissues, and organs that work together to help the body fight off disease-causing infections. The immune system is the front line that protects the body from microbial attack.
Parts of the body that are included in the immune system are the skin, white blood cells, and organs and tissues in the lymph system. Adequate intake of vitamin C every day can improve the function of this immune system.
With the optimal function of the skin barrier on the skin, the body will also be able to fight microbes and protect the skin from oxidative stress that causes various chronic diseases. In addition, vitamin C also helps optimize the task of white blood cells in fighting free radicals that can trigger various diseases.
How to Choose Vitamin C Supplements
Although vitamin C is soluble in water and can be quickly removed from the body through urine, vitamin C intake should not be excessive. It is not recommended to take more than 2,000 milligrams of vitamins per day, as excessive doses can cause diarrhea, nausea, vomiting, and headaches.
Actually, consumption of vegetables and fruit has been able to meet daily vitamin C needs, but maybe there are some people who don't eat enough vitamin C sources or need more vitamin C intake to optimize their immune system, especially during the COVID pandemic. -19 as well as in preparation for the endemic period.
Well, if the intake from food alone is not enough, additional intake from supplements is also needed.
In addition, the consumption of vitamin C supplements may also be needed for people with certain conditions, such as smokers, people who are often exposed to pollution, or people whose food intake is limited.
If you have a special medical condition, such as kidney disease, be sure to consult your doctor before taking vitamin C supplements.
There are several things to consider when choosing a vitamin C supplement to strengthen your immune system, including:
- Make sure the quality of the vitamin C supplement you buy is guaranteed by paying attention to the BPOM number listed on the package
- Check the content of vitamin C supplements to make sure the product is free of allergens if you suffer from certain allergies
- Make sure the dosage of the selected supplement matches your daily vitamin C needs
- Choose a vitamin C supplement that is safe for the stomach
Not only the amount of vitamin C that needs to be considered when choosing a supplement, the type of vitamin C contained in it also needs to be considered. In addition to the amount of intake must be sufficient, vitamin C levels in the body also need to be maintained.
Because this vitamin is water soluble and can be quickly removed from the body, generally the endurance of vitamin C in the body is quite short, which is only about 2-4 hours, then the excess will be excreted through urine. Therefore, make sure you choose a vitamin C supplement that can survive in the body for 24 hours.
This is so that the body gets a stable supply of vitamin C and the efficacy of vitamin C can be optimal. That way, its function for the immune system can be felt more.
Even though they both contain vitamin C, the type of vitamin C in supplement products can be different. One of them is a form of calcium ascorbate which is considered safer for the stomach and better absorption.
Although it still needs to be proven further, this type of vitamin C is also claimed to have a higher bioavailability, which means it can last longer in the body.
The various benefits of vitamin C for he alth, especially endurance, have been proven. However, don't forget to keep up with it by implementing a he althy lifestyle, such as eating a balanced nutritious diet, exercising regularly, and getting enough rest.
To make sure the additional dose of vitamin C supplements is suitable for your condition and needs, you should first consult with your doctor.