Dr. Svetlana Burnatskaya, an occupational disease specialist, stated that vitamin C is necessary for normal bodily functions, but taking an additional dose does not protect against acute viral respiratory infections.
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The doctor points out that vitamin C is widely available in pharmacies, especially during cold and flu season. However, the common belief that taking an effervescent tablet, powder, or a few pills to "boost immunity" is a healthy habit is incorrect. The idea that increasing the amount of antioxidants the body receives provides better protection is an oversimplification that could have 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 key, not the principle of 'more is better.' A common myth about vitamin C is the belief that the body eliminates excess amounts through urine, making excessive doses harmless. While it's true that vitamin C is a water-soluble vitamin, 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 stones in some predisposed individuals."
According to her, a balanced diet including fruits, vegetables, and berries is sufficient to meet the body's vitamin C needs. Dietary supplements are primarily recommended when a vitamin deficiency is confirmed or in specific medical conditions.
She adds: "Symptoms of excessive vitamin C intake often appear on the digestive system, including nausea, cramps, and diarrhea. Therefore, it is best not to exceed the recommended doses unnecessarily. Most importantly, antioxidants do not provide comprehensive protection against all diseases. The body is able to maintain its own balance of protective substances, and the goal of taking vitamins is not to replace proper nutrition, sleep, and appropriate treatment, but to supplement them when the actual need arises."
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