Vitamins C and D — do we need to supplement these?
Here’s the view that we don’t
Hey everyone! So, you’ve probably heard the hype about vitamin C and D supplements being the superheroes for your immune system, especially during the dreaded cold and flu season.
Dr. Michael Ben-Aderet, a noted infectious disease specialist, wants to share some real talk about these supplements.
If you’re already munching on a decent, healthy diet, popping those vitamin pills might not be the magic solution. Dr. Ben-Aderet points out that there’s no solid proof that supplements do wonders for folks with a regular, healthy diet. Sure, some people have serious vitamin deficiencies, but for the everyday warrior, it’s not a guaranteed game-changer.
But don’t throw away those vitamins just yet! Vitamin C and D are like the unsung heroes that can help your immune system function better.
Dr. John Mafi, the wise associate professor, spills the beans — vitamin C boosts B-lymphocytes and stops T-cells from going downhill, both essential for fighting off those pesky viruses and bacteria. Meanwhile, vitamin D creates an antimicrobial peptide that’s a real ninja against bacteria, microbes, and viruses.
Now, let’s not forget the classics — the tried-and-true immuno-boosters that don’t come in a pill bottle:
1. Eating a healthy, balanced diet: Yup, fruits, veggies, the whole shebang.
2. Exercising: Get those limbs moving, folks!
3. Prioritizing sleep: Beauty sleep is a real thing, and it’s not just for your looks.
4. Practicing good hand hygiene: Suds up those hands and keep those germs at bay.
5. Getting vaccinated: A little shot can go a long way in the battle against respiratory viruses.
But if you’re still curious about those supplements, Dr. Ben-Aderet says, “The jury’s still mostly out,” and they’re usually cheap and harmless. However, Dr. Mafi adds a friendly reminder — before you embark on a supplement journey, have a chat with your trusty doctor, it’s better safe than sorry!
Oh, and a quick heads-up if you’re into vitamin C supplements — don’t go overboard.
Stay under 2,000 milligrams a day to avoid stomach troubles and kidney stones. Dr. Mafi says it’s always better to snag your vitamins from the natural sources — think citrus fruits, greens like kale, and not just from a pill bottle.
And for our vitamin D enthusiasts, a daily dose of 600 to 800 international units (IUs) should do the trick. Don’t OD on it, though; too much can lead to calcium overload.
So, whether you’re team vitamin C, team vitamin D, or team natural sources, here’s to a healthy, happy immune system!
References:
https://doi.org/10.1002/14651858.CD000980.pub4
Carpenter KJ. The history of scurvy and vitamin C. Cambridge: Cambridge University Press, 1986.
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