Autumn is a time when fruits rich in vitamin C are abundant – apples, feijoas, tamarillo, kiwi fruit and citrus fruits. This is timely as vitamin C is one of the most traditionally known staples for winter wellness. But looking at the science, what does vitamin C contribute to your health at this time of year?

Here are the top three findings of what vitamin C does to support your winter wellness. 

1.      It’s your lung's best friend

Vitamin C is the primary antioxidant in the lungs, which means it supports the wear and tear of your lung cells and damage done by winter bugs in this area. Most bugs are picked up through inhalation and vitamin C supports your first line of defence. This makes it an important vitamin for people who are susceptible to breathing issues and smokers since smoking depletes vitamin C levels.

2.      Supporting your stress

Vitamin C is needed by your adrenal glands to produce your stress hormones, which manage your reactions to day-to-day stressors. Long-term stress can have a negative effect on the immune system, so supporting the health of your adrenal glands can indirectly support your overall wellness. Also, studies have found that physical stress uses your vitamin C stores and leaves you more susceptible to sickness. 

3.      Naturally part of our defences

Vitamin C is used in the process that creates your white blood cells. These cells are part of your natural defences, that travel around making sure that nothing harmful has entered your body. Vitamin C is also found in high concentrations in your immune system cells, which indicates a functional role in this area. 

Being an important contributor to your defence system, it is not surprising that if you become unwell, you might require more vitamin C.  An American doctor, Dr Robert F. Cathcart III, found that if people were very stressed or were ill, they could absorb much larger quantities of vitamin C than usual without getting loose bowels (an upset stomach is a sign that you have had too much vitamin C). This is why adding more vitamin C into your diet when you feel unwell can be helpful for your body.  

Who needs vitamin C?

1.      Smokers as smoking creates chemicals that vitamin C needs to mop up. 

2.      Those regularly exposed to toxins – for example, gardeners, hairdressers, spray painters, nail technicians. 

3.      People who are regularly stressed.

4.      The elderly or those who are susceptible to lung issues.

5.      People who are not eating many fresh fruits or vegetables.

6.      All the family for winter wellness.

7.      Those taking daily medications as some medications can deplete vitamin C.

Dos and don’ts with vitamin C

1.      Take care when cooking foods rich in vitamin C – heat destroys vitamin C, so make sure you are having some fruits or vegetables raw. If you are cooking vegetables, try light steaming rather than boiling them in water. 

2.      Precut vegetables – antioxidants and nutrients start to deplete as soon as you cut them up, so cut food up and eat it immediately. 

3.      As soon as fruit and vegetables are harvested, they start to lose nutrients and vitamin C is particularly susceptible to this. Try to eat seasonal and local to maintain the best nutrient levels. Frozen foods might also help to preserve some vitamin C. 

Vitamin C for all the family

Coming into winter, vitamin C is a daily ritual to support wellness. Clinicians Super Family C is a popular family choice for anyone four and older, as makes a tasty vitamin C drink. The esterified vitamin C is gentle on your tummy but provides 24-hour immune support.  

Clinicians Hi-Dose Vit C gives a high dose per teaspoon at 3,550mg of vitamin C, combining two forms of vitamin C. It includes a natural plant sugar to improve the taste, and is ideal for high dosing with vitamin C if you’re unwell.