Boosting Vitamin C when you have a Salicylate Sensitivity

When the cold season arrives, many look for ways to boost their immune systems, especially vitamin C. However, for those with salicylate sensitivity, the lack of low salicylate fruit and the diificulty in finding low salicylate vitamin C supplements can feel overwhelming. This article will break down how to use low salicylate vegetables high or moderate in in vitamin C, how to assess which vitamin C supplements are suitable for a low salicylate diet.

Understanding Salicylate Sensitivity

Salicylate sensitivity affects individuals' ability to tolerate certain foods, medications, and supplements that contain salicylates. These organic compounds are found in many fruits, vegetables, and herbs. Symptoms of salicylate sensitivity can vary significantly, with some people experiencing mild gastrointestinal issues, while others may face more serious reactions like headaches or difficulty breathing.

Those with this sensitivity must be cautious about their diets and supplement choices, particularly during cold season when many seek immune support. Research shows that as many as 1 in 100 people may experience reactions to salicylates, making awareness crucial.

The Role of Vitamin C in Immune Support

Vitamin C is known widely for its immune-boosting effects. A study published in the journal Nutrients found that individuals who took at least 1,000 mg of vitamin C daily experienced shorter cold durations by 8% in adults and 14% in children. Yet, most vitamin C sources, such as citrus fruits and many supplements, are high in salicylates, creating a challenge for those who are sensitive.

Fortunately, there are low-salicylate sources of vitamin C that can still provide health benefits. The foods low in salicylate but with some good amounts of vitamin C may be a little surprising! Additionally, vitamin C (ascorbic acid) supplements, as long as they do not have added salicylate-containing compounds, can be useful for further boosting vitamin C intake.

Low Salicylate Foods naturally high in Vitamin C

Low salicylate fruit is limited to fruit and, if amines or histamines are tolerated, just ripe bananas and paw paws/ papaya, with latter porviding a whopping 84mg of vitamin C per serve! When you compare the vitamin C content of some low salicylate vegetables, then you can see the value of these vegetables in boosting your vitamin C intake and immune status.

See the table below, noting that most adults are recommended to consume around 45mg of vitamin C daily. VITAMIN C contents in low salicylate fruits and vegetables.

FRUIT (ONE SERVE)	VITAMIN C (ASCORBIC ACID) CONTENT
Papaya, 1 cup (140g)	84mg
One medium pear	10mg
One medium banana	4mg
VEGETABLES (ONE SERVE)
Brussels sprouts, boiled: four medium	47mg
Cabbage, raw: 3/4 cup (75g)	34mg
Leek, white part: ½ cup (75g)	23mg
Swede 1 cup [75g)	18mg
Potato*, one medium	10-20mg
Peas**, frozen and boiled, ½ cup, 75g	8mg
Celery (raw)- 2 stalks (75g)	4mg
Ice berg lettuce: 2 cups (75g)	3mg
Green beans (15 beans = 75g)	2mg

While potato* is not a rich source of vitamin C, the amount we can normally eat in a day can really boost your diet with vitamin C. In fact, 3 medium potatoes in a day can meet your vitamin C amounts.

**NOTE: Peas are low salicylate but if you also have a glutamate sensitivity, they are moderate in gluatamates.

Vitamin C content in moderate fruits and vegetables

FRUIT (ONE SERVE)	VITAMIN C (ASCORBIC ACID) CONTENT
Nashi pear, one	4mg
Red or Golden Delicious apple, one	10mg
VEGETABLES (ONE SERVE)
Snow peas, raw, 75g	34mg
Parsnip, baked, 75g	8mg
Bok choy (raw), 1 cup boiled, 75g	7mg
Cucumber: peeled, ½ cup, 75g	6mg
Asparagus, 5 spears, 75g	5mg
Carrot, peeled, 1 medium boiled, 75g	2mg

As you can see from the above tables, a number of foods will also provide small amounts of vitamin C which all add up!

Vitamin C Supplements low in Salicylates

For those wanting more of a vitamin C boost, there are many vitamin C supplements to choose from. Most of them, unfortunately, may be an issue if you have a salicylate sensitivity due to other ingredients or EXCIPIENTS very high in salicylates. Many vitamin supplements may have added herbs or plant extracts, which are always very high in salicylates. The saliyclate ingredient added to vitamin C supplements is FLAVOUR. The added flaviour is usually an orange flavour which is very high in salicylates.

Practical Tips for choosing a low Salicylate Supplement

• LABELS: Always examine supplement labels for any potential salicylate content.

• TGA SEARCH (if in Australia or New Zealand): can give further information on the active ingredients as well as the inactive ingredients or excipients which, by law, do not have to be stated on the label. Just google TGA (Theurapeutic Goods Administration).

  
  

• SPECIALIST FOOD INTOLERANCE DIETITIAN: Specialist Food Intolerance Dietitians can check any supplements you have to determine if it is suitable for a low salicylate diet.

  
  

• PHARMACIST: Can often help tell you what all the ingredients are, as in Australia and New Zealand, the inactive ingredients or excipients are not usually found on the label, only the active ingredients. Pharmacists generally wont be able to tell you which ingredients contain salicylates but at least show you to what the active and non active ingredients are.

  
  

The following have been widely recommended as vitamin C supplements without added salicylates. Alternatively, any ascorbic acid powder that is 100% ascorbic acid will also be an excellent choice.

MELROSE VITAMIN C CALCIUM ASCORBATE

MELROSE VITAMIN C ASCORBIC ACID

Alternative Supplements to Consider

Alongside vitamin C, several other supplements can effectively support cold relief without the salicylate risk. Consider these options:

• Zinc: This essential mineral plays a vital role in immune function. Studies have shown that zinc can reduce the duration of cold symptoms by up to 33%. Look for low-salicylate zinc supplements (refer to above tips).

  
  

• Probiotics: These beneficial gut bacteria can enhance the immune system. A clinical trial showed that certain probiotic strains can reduce the frequency of respiratory infections by 40%. Always check the ingredients to confirm that no salicylates are present. While probiotics are low in salicylates, they are naturally high in amines so need to be considered carefully if you also have an amine or bhistamine sensitivity, which can go hand in hand with a salicylate sensivity.

  
  
  
  

Before trying any of these alternatives, consult your Specialist Food Intolerance Dietitian to ensure your choices align with your health needs.

Taking Charge of Your Cold Relief

Choosing the right supplements for cold relief while managing salicylate sensitivity can indeed be challenging. Vitamin C stands out as a key immune booster, but finding appropriate sources is essential. By exploring low-salicylate alternatives and remaining mindful of your supplement choices, you can effectively support your immune health during cold season. Always consider consulting healthcare professionals if you feel unsure about what is appropriate for you. Being informed and proactive about your health matters most.

REFERENCES

VITAMIN C

Bucher A, White N. Vitamin C in the Prevention and Treatment of the Common Cold. Am J Lifestyle Med. 2016 Feb 9;10(3):181-183. doi: 10.1177/1559827616629092. PMID: 30202272; PMCID: PMC6124957.

Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017 Nov 3;9(11):1211. doi: 10.3390/nu9111211. PMID: 29099763; PMCID: PMC5707683.

ZINC

Hunter J, Arentz S, Goldenberg J, Yang G, Beardsley J, Myers SP, Mertz D, Leeder S. Zinc for the prevention or treatment of acute viral respiratory tract infections in adults: a rapid systematic review and meta-analysis of randomised controlled trials. BMJ Open. 2021 Nov 2;11(11):e047474. doi: 10.1136/bmjopen-2020-047474. PMID: 34728441; PMCID: PMC8578211. PROBIOTICS Darbandi A, Asadi A, Ghanavati R, Afifirad R, Darb Emamie A, Kakanj M, Talebi M. The effect of probiotics on respiratory tract infection with special emphasis on COVID-19: Systemic review 2010-20. Int J Infect Dis. 2021 Apr;105:91-104. doi: 10.1016/j.ijid.2021.02.011. Epub 2021 Feb 9. Erratum in: Int J Infect Dis.