Does vitamin C have a "cooling" effect on the body?

In summer, the hot and humid weather makes us feel "hot." Many people have turned to vitamin C as a "miracle" remedy to "cool" their bodies during the hot season.

There are more than 13 types of micronutrients essential for the human body to survive and thrive, including:Vitamin C.However, in life, both children and adults can become ill if they have a deficiency or excess of micronutrients. Vitamin C is no exception.

The effects of vitamin C

Vitamin C is an essential micronutrient for the body, participating in many important functions in human activity. These functions are manifested in processes such as energy production, immunity, neutralizing or eliminating toxins (or both simultaneously), synthesizing neurotransmitters, and absorbing calcium and iron. Vitamin C also plays a crucial role in protecting the walls of blood vessels (arteries and veins).

Meanwhile, the human body cannot produce vitamin C on its own like most other animals. Therefore, a deficiency in vitamin C can lead to several health problems such as nosebleeds, slow wound healing, and increased susceptibility to illness.scurvy(Bleeding gums, bruising under the skin in the form of spots or patches, especially after minor or severe impact). If a person with dengue fever is also deficient in vitamin C, the bleeding symptoms will be more severe and varied.

In addition, along with other vitamins (B vitamins, vitamin E, etc.), vitamin C acts as a catalyst for the body's enzyme systems, promoting the metabolism of other nutrients. Its antioxidant role contributes to anti-aging, helping to keep skin fresh and smooth. This role is due to vitamin C's function in producing collagen, a major protein in the body, accounting for up to 45% of the skin's composition. Vitamin C also participates in the production of several neurotransmitters and hormones, and helps absorb and utilize other nutrients (iron, calcium, etc.).

Is overuse of vitamin C harmful?

The daily vitamin C requirement for infants from birth to 3 years old is 25-30mg, for children aged 4-18 years old it is 30-40mg, and for adults it is an average of 45mg per day. For pregnant women, the daily vitamin C requirement is 50mg, and for breastfeeding women it is 70mg. To ensure the body has enough vitamin C, it is essential to provide sufficient amounts in the diet daily. If the diet does not provide enough vitamin C for any reason, supplementation should be sought, but excess intake should be avoided.

Excessive vitamin C intake can lead to excessive iron absorption, harming the body. It also reduces the absorption of copper and nickel, causing slow bone growth, deformities, and conjunctivitis. In pregnant women, vitamin C deficiency can cause birth defects. The intermediate metabolic product of vitamin C is oxalic acid; therefore, continuous and high-dose use can cause urinary stones (calcium oxalate stones). High doses of vitamin C can cause mild stimulation and disrupt sleep (insufficient, restless, shallow sleep, frequent awakenings). Furthermore, vitamin C can cause allergies, especially injectable forms.

Statistics show that high doses (1,000mg per individual, per day) and prolonged use can cause digestive disorders (heartburn, stomach bleeding, or diarrhea), iron overload, reduced red blood cell durability, and decreased antibacterial capacity of white blood cells. Furthermore, individuals with G6PD deficiency who take high doses of vitamin C for extended periods may experience hemolysis.

Furthermore, if vitamin C is used regularly in high doses, the body can become accustomed to it, and when it is not used, one may feel tired. Overdosing on vitamin C increases the risk of cataracts by up to 20%, and this rate is even higher in older adults if both vitamin C and vitamin E are abused. At a dose of 60mg/day, vitamin C has anti-cancer and antioxidant effects, but when taken at 500mg/day, it can cause genetic damage and lead to cancer, rheumatism, and atherosclerosis.

How should vitamin C be used?

The use of vitamin C should follow the advice and guidance of a doctor. Vitamin C should not be considered a general tonic with unlimited use (especially for children and pregnant women). Nor should it be considered a "cooling" remedy during hot weather. Instead, each family should improve the quality of their daily meals, paying attention to the diets of pregnant and breastfeeding mothers and children. People with hypertension should not use effervescent vitamin C tablets because this type contains sodium chloride, which can cause a sudden increase in blood pressure after ingestion. Those with urinary stones or a history of urinary stones should also avoid using it, or if they must use it, they should do so cautiously and only with a doctor's advice. Vitamin C can cause allergies, so its use in injectable form should be minimized.

According to Health & Life - NT