Vitamin C has long been touted for its potential health benefits when battling a cold (I’m sure we’ve all been told to load up on it when we were sick). But did you know this vitamin is crucial for children’s good health and development? With winter (think: cold and flu season) right around the corner, it’s important to know what vitamin C does and doesn’t help.
The Role of Vitamin C
Vitamin C, also known as ascorbic acid, is a vitamin found in specific food sources — such as citrus fruits, berries, potatoes and peppers — and is used as a food supplement. Vitamin C is important for the formation of collagen, blood vessels, cartilage and muscle, thereby maintaining the integrity of many body tissues, including the skin. It’s also necessary for the formation of neurotransmitters — chemicals that are important for signaling in the nervous system — and carnitine, a chemical that supports the transport and breakdown of fatty acid to generate energy. In addition, vitamin C is vital to the body’s headline process, and it’s also seen in high concentration in immune cells — raising the possibility that vitamin C is an immune-boosting agent (although the mechanism isn’t clear).
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The Sources of Vitamin C
Did you know? The human body actually cannot form or produce vitamin C and is therefore dependent on outside sources. Plant sources, including tomatoes, peppers, broccoli and kiwi, are the best source of vitamin C. Fun fact: The Kakadu plum, which grows in Australia and is not available in the U.S., is the richest natural source of vitamin C. It is also available as a nutritional supplement and can be found the form of tablets, capsules and drinks. Vitamin C is also available as an oral supplement, but over-the-counter sources of vitamins have to be well researched before taking them on a routine basis. If needed, enlist the help of your physician or pharmacist to choose the right supplement for you.
Vitamin C Deficiency
Diagnosis of vitamin C deficiency requires special blood tests, but the main deficiency of vitamin C is known as scurvy, and it’s currently very rare. Scurvy was described as early as the ancient Egyptians, and it caused major morbidities during long ship voyages in the industrial revolution era. Since vitamin C is important for formation of collagen, the clinical presentation of scurvy is related to improper collagen deposition. Patients present with small brown spots on the skin, roughening of the skin, thickening of the gums and bleeding from the mucous membranes. Patients with scurvy may have a feeling of weakness or discomfort, emotional changes, poor wound healing, bone pain, and in late stages, jaundice, nerve involvement and convulsions. Vitamin C deficiency is rare in children in developed countries, unless they have severe intestinal malabsorption or poor dietary practices that avoid sources of vitamin C. In the developing countries, scurvy is still seen as an association with malnutrition.
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Benefits of Taking Vitamin C
The clear benefit for optimizing intake of vitamin C is in the prevention of scurvy, especially in children at risk, like those who are malnourished, have limited dietary choices or are at risk for malabsorption. Much has been discussed on the benefit on vitamin C in prevention of common cold. This topic has been extensively researched, and all the evidence suggests vitamin C is actually not effective in the prevention or treatment of common cold. Though the research evidence is not overwhelming, there is some suggestion that vitamin C may reduce the duration of illness; however, vitamin C supplementation on a routine basis does not decrease the incidence or reduce the severity of a common cold. It’s on this basis that some physicians recommend vitamin C for the common cold, and given the safety profile and the low cost, it may be OK to take a short course of vitamin C during a cold — but this should be discussed with your physician.
The role of vitamin C in the treatment of rheumatological illness is still not clear. Similarly, using vitamin C in cancer management or prevention is not recommended. The role of vitamin C in prevention of cardiovascular illnesses is also not supported by good evidence.
[See: What All Plant-Based Eaters Need to Know About Vitamin B12.]
Overall, vitamin C is an essential nutrient, but overt deficiency is very rare in the United States. Vitamin C may have an immune-boosting effect, with a good safety margin, and although the medical evidence is not overwhelming, this vitamin may help reduce duration of common cold. If a parent chooses to give vitamin C to his or her child to reduce the duration of common cold, it’s recommended that they discuss this first with their pediatrician. It’s ultimately not necessary, and not recommended, to take vitamin C on a daily basis during the winter months as a common cold preventative measure.
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Vitamin C: Does Your Child Need It? originally appeared on usnews.com
