Vitamin C Myths & Facts Everyone Should Know About

Commercials for orange fruit juices and vitamin C supplements often mention protection against colds and other viruses, but more recent research refute the claims of these products and the widely accepted belief that vitamin C can, in fact, prevent the common cold.

CNN reports that this all began with renowned scientist Linus Pauling, who, back in the 1960s and 1970s published a book in which he highly recommended regular doses of vitamin C, which he personally tested and believed to have protected him from the common cold.

However, according to the National Institutes of Health, "Overall, the evidence to date suggests that regular intakes of vitamin C at doses of at least 200 mg per day do not reduce the incidence of the common cold in the general population."

What vitamin C can do, in fact, is shorten illnesses. This is backed by research that has found that preventive vitamin C intake was linked with colds that lasted for 8% shorter in adults and 14% shorter in kids.

Here are some other myths associated with vitamin C:

1. Citrus fruits are the best sources of vitamin C. Orange juice is often go-to for a daily dose of the C, but according to Health, the food that packs a punch is bell peppers, as it contains 200 to 300 mg of vitamin C, which amounts to more than one cup of orange juice. You can also get your vitamin C from Brussels sprouts, kiwi, strawberry, papaya, pineapple, and cantaloupe.

2. Vitamin C deficiency is uncommon. This is untrue, as vitamin C is an essential nutrient that the body cannot produce on its own, and therefore relies on food and supplements as a source. Endocrinologist Dr. Marvin Lipman told NPR, "Without vitamin C, the immune function deteriorates, the intercellular cement deteriorates, the linings of blood vessels deteriorate, the membranes of cells deteriorate." In addition, vitamin C also helps decrease the formation of arterial plaque and helps fight free radicals that may damage cells.

3. It's okay to consume a large amount of vitamin C, since it is water soluble. People who regularly take their daily doses should note that too much of something can be a bad thing, as more than 2,000 mg of vitamin C per day may also cause nausea, diarrhea, and stomach cramps. The Guardian reports that a study published in the "Journal of the American Medical Association" revealed that during 47 trials with more than 180,000 participants, those who took vitamin supplements of vitamins A, E and beta-carotene were at risk of dying younger than those who did not take any supplements.

It's always best to consult one's doctor for the correct amount of vitamin supplements in case you opt to take them for deficiency or health maintenance reasons.