Q: What are immune system vitamins?

A: This an informal name that refers to vitamins which are said to help support our immune systems. Most people consider vitamin C, A, D, E, and the B complex to make up this category. Additionally, there are minerals like zinc which are often included in immune system supplements.

What we all need to understand though is that these supplements are not intended to treat, cure, or prevent any disease. They also should not be used in place of vaccines. For example, there are some manufacturers out there whom claim their products offer flu protection – the government is taking action against unproven claims like this.

So although there are many claims out there which are unsubstantiated, there is something we know for sure…. a number of vitamins are needed for our bodies to function properly. And as we all know, if you are in good overall health, you are probably less susceptible to catching a bug.

With that being said, let’s take a look at a few of ingredients typically used in immune system vitamins:

Vitamin C: The synthetic form of this is known as ascorbic acid and that is what is usually used in supplements. The natural form can be obtained through fresh fruits and vegetables, as well as natural vitamins. It’s important to note that heat destroys vitamin C so cooked food is not the same. It is water soluble so it doesn’t stay in our systems very long.

Vitamin E: Acting as an antioxidant, this nutrient helps combat free radicals in our bodies. It’s fat soluble so it stays in our system longer.

Vitamin A: This nutrient reportedly plays a role in our immune system, health of our skin, vision, and many other functions. This is also fat soluble.

Vitamin D: This one has been largely ignored for years but lately this one has gotten a lot of buzz. There is evidence which points to vitamin D contributing to our immune system function in a number of ways. It is fat soluble and our body produces it naturally through our skin’s exposure to sunlight. It has been said that we produce it so efficiently, we only need around ten minutes of sunlight a day to make what we need. However if we work in an office or live in regions which don’t get a lot of sun, then this may be difficult to do.

B Complex: This actually refers to the eight different B vitamins which are essential for humans. They are essential for energy metabolism at the cellular level. They support our immune systems as well as many other bodily processes.

Zinc: This is what is known as an essential trace element. It has frequently included in supplements but recently (June 2009) the FDA state that consumers should not use zinc cold products which are intranasal (i.e. sprays) because they can allegedly cause a loss of smell. However that does not mean you should not consume iron – it just means don’t consume it in that way. Consuming the recommended daily allowance is what is currently advised, which is 11 mg daily for men and 8 mg daily for women. Even though it is an essential nutrient, taking excess amounts can lead to toxicity.

The above ingredients are some you will typically find in immune system vitamins. Some also include other ingredients like garlic supplements and astragalus.

Q: What is the typical ascorbic acid dosage for an adult?

A: The National Institute of Health has recommended a vitamin C dosage of 90 mg per day for males and 75 mg for females. However many people believe those figures are far outdated, especially for those who are under extra physical and mental pressure. Some recommend vitamin C supplements of up to 2,000 milligrams per day.

An extra 35 milligrams per day is often recommended for those whom smoke. Just to reiterate, the above figures are for adults age nineteen years and older. The recommended dietary allowance is lower for those whom are younger:

Age 14 to 18: 65 mg for females, 75 mg for males
Age 9 to 12: 45 mg
Age 4 to 8: 25 mg
Age 1 to 3: 15 mg

However you should first speak with a doctor to confirm that these doses are right for you or your child.

Mega Vitamin C Therapy
There are some, both medical professionals and everyday people, who believe that mega ascorbic acid dosage is more beneficial. These people typically consume anywhere from a few hundred milligrams all the way up to a couple thousand milligrams or more per day.

A study of more than 11,000 adult males in the United States, from 25 to 74 years of age, were used in a study conducted by the University of California Los Angeles. The study – which lasted a full decade – concluded that males who consumed 60 milligrams per day had a lifespan which was an average of six years less than those whom consumed 800 milligrams per day. However the results were highly scrutinized since supposedly the average ages in each group were different and other factors like diet were apparently not equal between the two.

Ascorbic Acid Overdose
Because it is a water soluble vitamin, it is not stored by our bodies. Rather, excess vitamin which is not needed leaves our body through urine. This is in contrast to those that are fat-soluble (like vitamin E) because our body can store them for long periods of time, therefore the chances of an overdose with a fat-soluble vitamin is much, much greater.

Because C is water soluble, it is unknown just how much would cause an overdose. Unofficially, 2000 mg per day is generally considered to be safe. Many state that excess ascorbic acid will probably not hurt most people, but it won’t give you any additional benefits either. In fact, taking super massive doses may cause digestive issues, like diarrhea. When around 10,000 or more milligrams is consumed per day, it has also been known to cause indigestion. Because it increases your absorption of iron, consuming too much has been known to contribute to an iron overload. There are other suspected conditions massive ascorbic acid dosages have been associated with also.

Not All Vitamin C Supplements Are Created Equal
Ascorbic acid is actually an artificial, fractional reproduction of vitamin C in it’s natural state (like found in fruits/veggies). Therefore, because it’s only a fraction of the natural vitamin, many speculate as to whether or not it truly works the same way. There has been compelling research which supports these claims. Because of this, more and more are turning to organic whole food supplements and all natural vitamins instead.

What happens if you don’t get vitamin C?
This is a necessary antioxidant which humans need to survive. It is needed for your body’s production of collagen, bone tissue, would healing, and other intercellular material.

Without it for extended periods of time, you will get scurvy disease; a condition which causes bleeding mucus membranes, neurological problems, and many other nasty things. Centuries ago, people would get this during the year when produce was not available. If left untreated and you do not get vitamin C, it will kill you. Fortunately today, in developed countries like the US, scurvy is extremely rare. When it does occur, it’s usually the result of an excessively poor diet.

The problem with vitamin C in prepared foods…
Unfortunately, heat destroys vitamin C. Nowadays, virtually all juice and prepared foods are pasteurized (boiled to kill bacteria) and therefore, the vitamin is destroyed.  So when you boil that broccoli or heat up that spaghetti sauce, it’s gone. By the way, this is especially important to remember with baby formula – if you microwave it to warm it up, you are killing off the vitamin C!

So how does orange juice, soup, and all kinds of other foods contain vitamin C? Well after the pasteurization process, a synthetic form is added to it known as ascorbic acid (L ascorbic acid).

What is ascorbic acid made from?
A chemical reaction is used to create this acid. It is synthesized from glucose. Ascorbic acid is not 100% identical to natural vitamin C in chemical structure; rather it is a synthetic component of the vitamin C structure. It is generally accepted that synthetic ascorbic acid fulfills the same function as natural vitamin C.

Is ascorbic acid just as good as natural vitamin C?
Most say it is, but there are some whom believe it is not equivalent. They say that because ascorbic acid is only one component of the full natural structure (vitamin C), it is not the same. In a sense, they are right, since it is not the full structure. Most believe it still gives the same benefits, however there is evidence out there which suggests otherwise.

Are your vitamins synthetic versions?  THE SHOCKING TRUTH…
Virtually every supplement sold at the store uses ascorbic acid, not a natural vitamin C form. So do foods and beverages which fortify their ingredients. But what I was surprised to learn is that, not only is the common form of vitamin C synthetic, but so are many other vitamins, including most in the “B” family.

If you want natural vitamins, it’s highly unlikely you will find them at any chain store. You may be able to get them from a specialty vitamin shop, but not even they always carry them. I buy mine online because it’s so much cheaper. The supplements which use natural vitamin C are known as whole food vitamins (not to be confused with the grocery store of the same name). Whole food multivitamins use camu camu, amla extract, and other natural vitamin C sources.