The Easiest, Cheapest, Safest Flu Fighter: Vitamin C
This year, there’s even more fretting than usual about how best
to fight flu, thanks to the questions and concerns surrounding
H1N1. But there’s one time-tested approach that seems to be
overlooked... a sure-fire flu-fighting strategy that has long been
embraced by both the natural and mainstream medical communities as
an effective immune booster. It’s safe and inexpensive and even
tastes good enough that children don’t object. What is it? Good old
vitamin C. I asked Daily Health
News contributing medical editor Andrew Rubman, ND, to
tell us why this simple and classic strategy can be so effective at
fighting off flu.
Strengthen Immunity the Natural Way
In understanding how flu spreads, it’s critical to remember that
most people will be exposed to a flu virus this season, observes
Dr. Rubman. Whether or not you succumb depends in large part on the
integrity of your immune system. If you are in robust health -- if
you eat well, get a proper balance of rest and exercise, manage
stress in a positive fashion and practice good hygiene -- the odds
are better that you will successfully stave off microbial invaders.
Where does vitamin C fit in? It provides some extra-strength
protection, particularly important this worrisome season. According
to Dr. Rubman, this nutrient is one of the most important for human
function, and it’s also one of the most thoroughly studied. He
believes it protects the body from cold and flu viruses more
effectively than other supplements and medications because of its
ability to build immunity, attack disease-causing organisms, reduce
congestion, and strengthen cells and tissue. It does all this by
fortifying two particular functions...
- Collagen construction and
maintenance. Vitamin C supports collagen, a vital
protein that strengthens the cell walls of the body’s circulatory
system. Intact collagen protects the resiliency of tissue in the
respiratory and digestive tract, repelling infiltration by
dangerous germs. Healthier tissue is less likely to be vulnerable
to infection.
- Antioxidant
protection. Vitamin C also is a powerful antioxidant
that quenches reactive oxygen species and prevents cell damage from
free radical molecules. Vitamin C renders mucous membranes and
underlying tissue less vulnerable to penetration and replication of
the virus. Some research suggests that it reduces the duration and
severity of colds.
How Much to Take?
Generally speaking, the more debilitated you are, the more
vitamin C you need, notes Dr. Rubman. Cautioning that this should
never be done without a physician’s oversight, he told me that he
sometimes prescribes 3,500 mg to 4,000 mg vitamin C daily to his
patients for prevention. (Ask your health care provider about the
most effective course for you.)
For those who already have chills, aches, fever or other
telltale signs of the flu, a physician trained in the use of
nutritional supplements may go even further, and prescribe doses as
high as 7,000 mg to 8,000 mg a day until symptoms abate. Be aware
though that doses over 2,000 mg/day can cause stomach upset,
diarrhea or other acute symptoms. Dr. Rubman says this is one of
the reasons it is so important to take this and other supplements
under medical supervision. Also if you are taking large doses, ask
your doctor whether it’s best to taper off gradually when you feel
better, rather than stop all at once.
Make Your Own Vitamin Water
To make it easy to get your vitamin C, Dr. Rubman suggests that
you make your own "vitamin water." What you make at home is far
superior to most products available commercially, which are often
adulterated with sugar or other additives. Buy vitamin C as
ascorbic acid (not mineral ascorbate or ester C) in bulk powder
form, which is as effective as, but less expensive than, tablets.
Depending on whether your objective is prevention or treatment,
dissolve the appropriate amount of vitamin C in one quart of a
50/50 juice/water mix. This will retain its potency a week or more
if refrigerated. Dr. Rubman told me that his favorite recipe is to
use four teaspoons per quart of Eclectic
Institute’s Nutrigenomic Berry Powder. That, he says,
"sweetens and strengthens the value of the vitamin C." If you like,
you can make it sweeter yet by drizzling in honey or maple syrup to
taste. Vitamin C tends to neutralize stomach acid, so it’s best to
drink this in divided doses away from mealtime -- for instance,
take a few swigs of your vitamin water every hour or so between
meals.
While many experts consider vitamin C nothing less than
miraculous, Dr. Rubman warns that it’s not magical. It won’t undo
poor health habits, nor will it be helpful if you pair it with a
poor diet. Instead, eat lots of flavonoid-rich fruits and
vegetables (citrus fruits, strawberries, cabbage, turnip greens,
etc.), which help the body absorb and utilize vitamin C more
efficiently. Also, consider taking vitamin C with synergistic
supplements that support its use while adding in their own healing
benefits. For example, pair vitamin C (which protects the watery
parts of cells) with vitamin E (which defends their fatty parts).
Vitamin D, selenium and zinc are likewise beneficial.