Benefits of Vitamin C & Zinc

Vitamin C and zinc have many health benefiits, including aiding immunity, reducing the risk of age-related eye diseases and helping wounds heal. Vitamin C also helps the absorption of plant-based iron, while zinc is required for the body to make DNA and for cell division. Meat and seafood are the best sources of zinc, while friuts and vegetables are good sources of vitamin C. Zinc is also found in cold lozenges and over-the-counter cold medicines.

Protection Against Colds

Vitamin C may reduce the length and severity of a cold, but it doesn’t appear to prevent colds in most people, according to the National Center of Complementary and Alternative Medicine, part of the National Institutes of Health. The exception is marathon runners and other extreme exercisers, as well as people exposed to very cold weather, such as skiers. For these groups, taking 250 milligrams of vitamin C daily may reduce the chance of catching a cold by 50 percent, reports the NIH’s Office of Dietary Supplements. Studies show that using zinc lozenges within 24 hours of catching a cold can reduce the length and severity of cold symptoms.

Eye Disease Protection

Zinc and vitamin C may prevent vision loss in older people by delaying the progression of age-related macular degeneration, or AMD. In one study reported by the Office of Dietary Supplements, high intakes of zinc and antioxidants, including vitamin C, reduced the risk of AMD in elderly people. In another study, taking zinc alone significantly reduced the risk of developing AMD in high-risk subjects, but not in other people. Additionally, studies show high intakes of vitamin C may protect against cataracts, although the ODS notes this association needs further study.

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Wound Healing

Vitamin C is needed for the body to form collagen, part of the skin’s connective tissue that plays a vital role in the healing of wounds, such as cuts. Zinc is needed for the formation and maintenance of the skin and mucous membranes. People with skin ulcers are often deficient in zinc, according to the Office of Dietary Supplements. Additionally, insufficient vitamin C can lead to scurvy, a disease that causes connective tissue weakness and gum bleeding.

Recommendations

Obtaining vitamin C from foods is preferable to taking supplements. The Office of Dietary Supplements notes that whole foods contain not only essential vitamins and minerals but also dietary fiber and other healthful substances not found in supplements. If you choose to take supplements, consult your doctor. Vitamin C and zinc supplements can interfere with a number of medicines. Plus, high doses can cause nausea, vomiting, diarrhea and stomach cramps. Intakes of 150 to 750 milligrams of zinc a day have been associated with copper deficiency, which can reduce immunity. Avoid using zinc nasal sprays to treat a cold. The National Center of Complementary and Alternative Medicine warns that these products can cause loss of smell, which may be permanent.