JAKARTA – Vitamin C is one of the most popular nutrients in the health world. Many people believe this vitamin can prevent flu, increase immunity, to protect against various diseases. But, are all these claims true?
Reported by Science Alert, March 24, 2026, vitamin C or ascorbic acid has many important roles. This nutrient is known as a powerful antioxidant that helps protect cells from damage.
In addition, vitamin C also serves to support the immune system, helps iron absorption, accelerates wound healing, and plays a role in the formation of collagen which is important for skin and gum health.
Vitamin C deficiency can cause scurvy, a condition when body tissues weaken, gums bleed easily, and teeth can fall out.
The human body cannot produce vitamin C itself, its supply must be met from food. The main source is vegetables (about 40 percent), fruits (19 percent), and fruit or vegetable juice (about 29 percent).
Chemically, the vitamin C in supplements is the same as that found in food. However, natural foods contain additional substances such as fiber, flavonoids, other vitamins, and minerals that work together with vitamin C so that the benefits are more optimal.
Then, can vitamin C really prevent the flu? This is one of the most frequently asked questions. In fact, various studies show that routine consumption of vitamin C as much as 200 mg or more does not significantly reduce the risk of getting the flu.
Even so, regular consumption of vitamin C can slightly speed up the recovery process. In fact, doses above 1,000 mg can help reduce the severity of flu symptoms.
However, if vitamin C is only consumed when the flu has started, the benefits are not felt. This means that vitamin C is not a flu remedy as many people often believe.
Various other claims also say that vitamin C can prevent serious diseases. Unfortunately, scientific evidence has not supported this. Vitamin C has not been proven to prevent heart disease, does not reduce the risk of cancer, and only has a small effect on blood pressure.
The daily requirement of vitamin C for adults is around 45 mg, with a maximum limit that is still considered safe up to 2,000 mg per day. This amount can actually be easily met from everyday foods, for example, one small glass of orange juice alone is enough to help meet it.
Vitamin C is a water-soluble vitamin, so excess will be excreted through urine. However, excessive consumption can still cause side effects such as diarrhea, nausea, and stomach cramps.
In men, too high intake can also increase the risk of kidney stones. This risk is greater in people with kidney disorders, because their bodies are not able to remove excess vitamin C properly, so it can accumulate in the body.
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