For lots of people, the common cold is enough of a reason to worry about Vitamin C. The same people believe that the illness can, either partially or completely, be prevented by the vitamin. But does vitamin C actually assist with colds? The answer is more complex than you think.
No doubt there is a debate on how Vitamin C is critical for immune functionality and equally debateable the prevention and treatment side of the common cold, but in this guide, we will walk you through the science surrounding Vitamin C in association with colds, along with the appropriate quantity and best methods to add it in your daily routine.
Key Takeaways
- Regular intake of Vitamin C does decrease the length of the cold but does not aid in preventing it.
- Increased consumption of Vitamin C is not harmful, but could result in stomach issues.
- Citrus fruits and other sources of Vitamin C have more benefits than supplements
- Moderate benefits can be seen by starting Vitamin C supplementation within 24 hours of experiencing cold symptoms.
- Managing diet, sleep, and stress are equally important in maintaining good health along with intake of Vitamin C.
What Is Vitamin C?
Vitamins are an essential nutrient that can be broken down into two categories: fat-soluble and water-soluble. Each category serves different purposes for the human body. Vitamin C falls under the water-soluble category, and it goes by other names such as ascorbic acid. It is a powerful antioxidant whose activities are noticeable in areas such as tissue growth and repair, cartilage, bone, teeth health, immune system function, and several others. Unlike some vitamins, vitamin C is neither produced nor stored by the body thus underlining the importance of acquiring it through diet or supplements.
How the Common Cold Works
Rhinoviruses and several other viruses are known to infect the upper part of the human respiratory system, and the result is colloquially referred to as a cold. It is known to produce symptoms such as runny or blocked nose, sore throat, cough, congestion, sneeze, low grade fever along with slight body ache.
The flu or cold is extremely contagious, and it spreads through infectious droplets or contact with contaminated surfaces. While the common cold does not pose a serious health threat, it is extremely discomforting and may lead to sick leave from work or school.
The Link Between Vitamin C and Colds
The Origins of the Theory
In the early 1970s, vitamin C gained widespread popularity on the premise that it could serve as an excellent means to prevent or treat colds. These claims stemmed chiefly from the advocacy of Nobel Prize recipient Linus Pauling who was a strong proponent of the notion that vitamin C doses could alleviate beating the flu, or even curing it. However, it seems later research has undermined such arguments.
What the Research Shows
According to a 2013 Cochrane review of 29 clinical trials with more than 11,000 participants, routine supplementation of vitamin C (at least 0.2 grams per day) does not seem to have any impact on the prevalence of colds within the general population. It may, however, be beneficial for individuals subjected to short bouts of sever physical exercise, such as marathon runners, skiers, and soldiers undergoing training in subarctic conditions.
Concerning therapy, research indicates that vitamin C supplementation following the onset of symptoms of a cold does not consistently shorten or lessen the intensity of the illness. Other studies, however, do indicate that there are some benefits associated with taking vitamin C supplements within 24 hours after the onset of symptoms.
How Much Vitamin C Do You Need?
The Recommended Dietary Allowance (RDA) for vitamin C has age and gender considerations:
| Age Group | RDA (mg/day) |
|---|---|
| Adult men | 90 |
| Adult women | 75 |
| Smokers | +35 |
| Pregnant women | 85 |
| Breastfeeding women | 120 |
The majority of individuals will meet their daily vitamin C requirements through a healthy diet. Excessive intake (greater than 2,000 mg/day) may result in some unwanted effects like diarrhea, nausea, and stomach cramps.
Best Sources of Vitamin C
Adding vitamin C containing foods into your diet can significantly increase your vitamin C levels. Some of the best sources are:
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Citrus fruits (oranges, grapefruits, lemons)
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Kiwi
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Strawberries
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Bell peppers
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Broccoli
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Brussels sprouts
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Tomatoesoptimisingnutrition.com
Not only do these foods give you vitamin C, they also contain important nutrients and fiber.
Should You Take Vitamin C for a Cold?
If you are thinking of taking vitamin C supplementation to ward off or manage a cold, consider weighing the advantages and disadvantages carefully. While it may be true that taking supplements regularly may help manage cold symptoms slightly quicker, for most people the focus should be on living a healthy lifestyle as this is what truly bolsters the immune system.
Other Strategies to Prevent and Treat Colds
As with any other illness, avoiding the use of the supplement altogether will allow one to explore other more effective strategies that can alleviate cold symptoms or manage the illness.
Wash your Hands Frequently: This helps control the spread of the cold virus.
Avoid Close Contact with Sick People: Limit contact with infected individuals.
Maintain hydration: Drinking fluids can help keep mucous membranes healthy.
Use of humidifiers: Moistening the air may relieve congestion.
Explore range of other supplements: The potential of shortening the duration of a cold was studied with Zinc and Echinacea.
Some other common myths regarding the effect of Vitamin C on cold infections (continued).
Common Myths About Vitamin C and Colds (continued)
Myth 1: Vitamin C cures colds.
Coughing and running nose have proven resistant to aid from vitamin c. Thus a simple supplement such as a Vitamin will never be able to cure this ailment. Something it can assist with after contracting this infection is getting the immune mechanism to function at optimal levels which in turn can help shorten the period of ailment and alleviate the intensity to a marginal level. However, it is not a remedy.
Myth 2: The more vitamin C you take, the better.
In fact going overboard with consuming this nutrient has dire consequences such as cramps, diarrhea and or upset stomach. Thus this disproves the famous myth that consuming excess body benefits. The body simply resorts to disposing off unused vitamin c.
Myth 3: Only supplements provide real benefits.
This is inaccurate. Your physiology utilizes vitamin C from natural sources in the same manner it utilizes vitamin C from supplements. Oranges, red peppers, and strawberries provide the body with sufficient amounts of this vitamin. Having nutrients in food sources is advantageous especially since fibre and other invaluable vitamins are also present.
Myth 4: If you’re already sick, vitamin C will still help a lot.
Some believe that infusing vitamin C upon noticing symptoms manifests quick relief. Evidence suggests vitamin C only moderately shortens illness duration; in this instance a cold. More often than not, it reduces it by less than a day and only if taken regularly.
How I Use Vitamin C (Personal Perspective)
Allow me to outline my strategy. My diet does not consist of daily C pills. Rather, it includes consuming a diet rich in broccoli and bell peppers as well as citrus fruits such as oranges and kiwi. When I suspect a cold is on the way, I increase my orange juice intake and employ a mild dose supplement for a couple of days.
In my case, it seems that when I have a hectic schedule but manage to maintain a healthy diet and get enough sleep, even my occasional colds are of shorter duration. This means that, at the very least, vitamin C is not the main culprit; rather, it forms part of a larger story. That, I believe, is the most responsible counsel I can offer.
When Vitamin C Might Help You
There are cases in which vitamin C could potentially make a difference:
When there is questionable and extreme bodily exertion, many vigorous athletes and soldiers enduring harsh conditions come to mind.
When your meals consist of a limited number of fruits and vegetables, therefore having a low vitamin C level.
When you live in the cold and have limited access to fresh produce, vitamins — in this case, supplements — can come in handy.
When you smoke: smokers tend to have lower vitamin C levels, so some additional vitamin would be beneficial for sustaining a healthy immune system.
If any of these situations fit you, using vitamin C could be of some help, however, in the grand scheme of things and even in those scenarios, it remains just a sliver of the full picture when it comes to wellness.
Can Vitamin C Prevent You From Getting Sick?
This is a common query I receive often. Based on everything I have read, along with what I have experienced, the truthful (and extremely honest) answer is for most people, it is ‘not really.’
Indeed taking Vitamin C can reduce the incidence of colds, at least in some people. Regardless, in the US, studies show that for adults, Vitamin C does not prevent colds. There is a possibility it could help to a degree if one is very active or undergoing some physical stress, but not a definitive one.
Here’s what works better, aside from vitamin C:
- Frequent handwashing
- Adequate rest on a daily basis
- Regular hydration
- Balanced diet that includes fruits and vegetables
- Minimizes contact with people who have already fallen ill
My Opinion|Does Vitamin C Really Help with Colds?
We can now go back to our primary concern. Does vitamin C have any real impact on the common cold?
In fact, it might offer a small amount of aid but not in the manner most people expect. Daily vitamin C intake might slightly shorten the duration of a cold, but it will not prevent one from getting sick in the first place. Additionally, taking high doses of vitamin C isn’t nearly as effective as many presume once you’re sick.
My preference is to utilize food as my primary source of fuel and nutrients. A glass of orange juice and strawberry garnished with breakfast are effortless ways to nourish the body. If more support is necessary, a basic supplement taken within reasonable limits can fill in the gaps.
Don’t forget: vitamin C is simply one of several nutrients that aids in optimally functioning of the body. You need to fuel your body with nutritious foods along with maintaining an active lifestyle which will serve you best in combating a cold.