Occupational disease specialist Dr. Svetlana Burnatskaya stated that vitamin C is essential for normal bodily functions, but that taking an extra dose does not protect against acute viral respiratory infections.
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The doctor notes that vitamin C is widely available in pharmacies, especially during the cold and flu season. But the prevailing belief that taking an effervescent tablet, a powder, or a few capsules to "boost immunity" is a healthy habit is incorrect. The idea that increasing the amount of antioxidants the body receives gives it better protection involves excessive oversimplification that may carry health consequences.
She says: "Antioxidants play a role in protecting cells from damage, but the body doesn't need large doses of them. Balance is the foundation, not the principle that 'the more, the better."
One common myth about vitamin C is the belief that the body gets rid of excess amounts through urine, making excessive intake harmless. It's true that vitamin C is water-soluble, but that doesn't mean it can be taken without limits. Large doses can cause nausea, abdominal pain, and diarrhea, and excessive intake increases the risk of kidney stone formation in some people who are predisposed to them.
According to her, a balanced diet that includes fruits, vegetables, and berries is enough to meet the body's vitamin C needs. As for dietary supplements, they are advised primarily when a vitamin deficiency is confirmed or in specific medical conditions.
She adds: "Symptoms of excessive vitamin C intake most often appear in the digestive system, including nausea, cramps, and diarrhea. So it's best not to exceed the recommended doses without need. Most importantly, antioxidants don't provide comprehensive protection against all diseases. The body is capable of maintaining its own balance of protective substances, and the goal of taking vitamins is not to replace healthy nutrition, sleep, and appropriate treatment, but to complement them when there is a genuine need."
