How to Increase Vitamin C Levels: Easy and Effective Ways

Can individuals incorporate ways to increase their vitamin C levels to boost their immune system against cold and flu season?

Introduction

When it comes to the cold and flu season, the weather gets colder, and the immune system will flare up as numerous pathogens enter the body. Many individuals will begin to notice their bodies aching and deal with congestion and upper respiratory symptoms. This is due to viral infections that compromise the immune system and cause individuals to be sick. However, numerous ways exist to combat cold and flu season while boosting their immune system by increasing their vitamin C levels. Today’s article looks at how the immune system and pain correlate, how healthy nutrition relates to the immune system, and how people can naturally increase their vitamin C levels to fight cold and flu season. We talk with certified associated medical providers who inform our patients about how the immune system can be impacted by various pathogens that cause overlapping risk profiles associated with pain.  While asking their associated medical provider intricate questions, we advise patients to incorporate ways to increase their vitamin C intake to boost the immune system and prevent cold and flu season from impacting the body. Dr. Alex Jimenez, D.C., includes this information as an academic service. Disclaimer.

The Immune System & Pain

How often do you feel so congested that your head is filled with cotton? Do you feel general aches and pains in your muscles that cause you to feel discomfort? Or have you noticed that your energy is lower than usual and is stressing you out? More often than not, many people who have dealt with these situations have often correlated with their immune systems. The immune system has a large network in the body that helps protect the individual from germs, heal the body from any infections and injuries, and develop antibodies to fight off pathogens. Sometimes, when the immune system becomes weak, it can lead to the development of autoimmune. This is because when pathogens compromise the immune system, they can adapt their response to modulate oxidative stress and trigger inflammation by enhancing the protein secretion towards the intra- and extra-cellular pathogens to enhance infections. (Iddir et al., 2020)

Additionally, when the immune system is compromised, it can cause the immune system to overproduce inflammatory cytokines and attack healthy cellular activities, leading to the development of autoimmune conditions and symptoms of musculoskeletal pain. When individuals with weak immune systems are dealing with musculoskeletal pain, some of the biomarkers that can contribute to its development include environmental factors (smoking, physical inactivity, obesity, etc.), chronic inflammation, and vitamin deficiency that can cause individuals to be in constant pain and discomfort. (Djade et al., 2022) Hence, boosting vitamin levels can benefit the immune system and body.

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Nutrition & The Immune System Connection

When boosting the immune system, many individuals can start slowly by changing their nutritional intake. As one of the strongest and adjustable environmental factors, having a proper dietary mindset can help many people reduce the burdens of chronic issues from reappearing. (Kiani et al., 2022) This is due to people who want to make small changes in their daily routine, who can start by eating nutritional foods that can help boost their immune system and bodies. This is because a bidirectional relationship between the duet and the immune system can be utilized in multiple approaches. (Venter et al., 2020) One of the best ways many individuals can improve their immune system during cold and flu season is by increasing and boosting their vitamin C levels.

How Vitamin C Can Help With Cold/Flu

Boosting vitamin C levels is an excellent way to help jumpstart the immune system. Vitamin C is hugely important in normal immune system functioning and has been used to prevent or treat viral infections. (Cerullo et al., 2020) This is because people can’t produce vitamin C naturally, so it has to be consumed for the body to maintain healthy vitamin levels. Additionally, vitamin C is a plant-based ingredient that promotes healing and provides immune-boosting properties that augment the chemotaxis and phagocytosis in the body while generating free radicals in the immune cells. (Gasmi et al., 2023) Another great thing about vitamin C is that it can be combined with vitamin D to reduce the load of the cytokine storm in the body and the viral load of the cold and flu. (Ish et al., 2020)

Ways To Increase Vitamin C Levels

There are ways to increase vitamin C levels in the body, which can benefit people who want to reduce the chances of cold and flu season impacting their routine.

• Reduce sugar intake: Reduce excessive sugar intake by following a nutritional plan from a healthcare professional, which is customizable to the individual.
• Incorporating Vitamin C: Many people can load up on high-quality Vitamin C containing bioflavonoids that can help decrease pro-inflammatory cytokines in the body. (Ramon et al., 2023)
• Vitamin C-rich foods: Adding whole foods of Vitamin C like bell peppers, broccoli, citrus, and green leafy veggies can help boost vitamin C levels
• Intermittent Fasting: Combining Vitamin C-infused lemon water with intermittent fasting can help the body boost immunity and improve blood sugar regulation.
• Glutathione Boost: Incorporating vitamin C with glutathione can help recycle vitamin C into the body, boosting vitamin and supplement levels.

Incorporating these ways to boost vitamin C levels in the immune system can provide beneficial results during the cold and flu season while improving a person’s health and wellness journey.

References

Cerullo, G., Negro, M., Parimbelli, M., Pecoraro, M., Perna, S., Liguori, G., Rondanelli, M., Cena, H., & D’Antona, G. (2020). The Long History of Vitamin C: From Prevention of the Common Cold to Potential Aid in the Treatment of COVID-19. Front Immunol, 11, 574029. doi.org/10.3389/fimmu.2020.574029

Djade, C. D., Diorio, C., Laurin, D., & Dionne, C. E. (2022). An exploratory identification of biological markers of chronic musculoskeletal pain in the low back, neck, and shoulders. PLOS ONE, 17(4), e0266999. doi.org/10.1371/journal.pone.0266999

Gasmi, A., Shanaida, M., Oleshchuk, O., Semenova, Y., Mujawdiya, P. K., Ivankiv, Y., Pokryshko, O., Noor, S., Piscopo, S., Adamiv, S., & Bjorklund, G. (2023). Natural Ingredients to Improve Immunity. Pharmaceuticals (Basel), 16(4). doi.org/10.3390/ph16040528

Iddir, M., Brito, A., Dingeo, G., Fernandez Del Campo, S. S., Samouda, H., La Frano, M. R., & Bohn, T. (2020). Strengthening the Immune System and Reducing Inflammation and Oxidative Stress through Diet and Nutrition: Considerations during the COVID-19 Crisis. Nutrients, 12(6). doi.org/10.3390/nu12061562

Ish, P., Agrawal, S., & Gupta, N. (2020). Vitamin C (ovi) D; An unexplored option! Infez Med, 28(suppl 1), 122-125. www.ncbi.nlm.nih.gov/pubmed/32532949

Kiani, A. K., Dhuli, K., Donato, K., Aquilanti, B., Velluti, V., Matera, G., Iaconelli, A., Connelly, S. T., Bellinato, F., Gisondi, P., & Bertelli, M. (2022). Main nutritional deficiencies. J Prev Med Hyg, 63(2 Suppl 3), E93-E101. doi.org/10.15167/2421-4248/jpmh2022.63.2S3.2752

Ramon, R., Holguin, E., Chiriboga, J. D., Rubio, N., Ballesteros, C., & Ezechieli, M. (2023). Anti-Inflammatory Effect of Vitamin C during the Postoperative Period in Patients Subjected to Total Knee Arthroplasty: A Randomized Controlled Trial. J Pers Med, 13(9). doi.org/10.3390/jpm13091299

Venter, C., Eyerich, S., Sarin, T., & Klatt, K. C. (2020). Nutrition and the Immune System: A Complicated Tango. Nutrients, 12(3). doi.org/10.3390/nu12030818

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