For many individuals, the common cold is sufficient justification to start thinking about Vitamin C. The same group tends to believe that the illness can be either partially or fully averted due to the vitamin. Does Vitamin C truly help people with the colds? The resolution is not as straightforward as it may appear.
It is certain that there is a discussion concerning the role Vitamin C plays concerning immune system effectiveness as well as the intervention and management of the common cold. However, in this vitamin guide, we will explain the scientific aspects pertaining colds and vitamin C, including dosages as well as the most effective ways to incorporate it into your routine.
Key Takeaways
- Consistent use of Vitamin C reduces the duration of the cold, but does not prevent it.
- Using higher amounts of Vitamin C, while not dangerous, may result in digestive tract difficulties.
- Supplementation of vitamin C has less benefits compared to natural sources such as citrus fruits.
- If cold symptoms manifest, starting vitamin C supplementation within a day may lead to moderate improvements.
- Vitamin C intake should be balanced with adequate sleep, stress management, and a healthy diet for optimal health.
What Is Vitamin C?
Vitamins can be classified as either fat-soluble or water-soluble, and are essential nutrients for the body. Prenamed as ascorbic acid, Vitamin C is one of the water-soluble vitamins. It acts as a powerful antioxidant whose effects can be observed in growth and repair of tissues, cartilage and bone health, dental health, immune defense processes, and many others. In contrast to some vitamins, Vitamin C cannot be produced or stored in the body which highlights its importance in diet or supplement form.
How the Common Cold Works
Rhinoviruses and several other viruses infect the upper portion of the human respiratory system, colloquially referred to as a cold. It is known to produce symptoms such as a runny or blocked nose, sore throat, cough, congestion, sneezing, low-grade fever, and slight body aches.
A cold or flu is very contagious; a person can catch it and spread it through infectious droplets or contact with contaminated surfaces. While the common cold does not pose a serious health threat, it is highly uncomfortable and may necessitate sick leave from work or school.
The Link Between Vitamin C and Colds
The Origins of the Theory
In the early 1970s, vitamin C became popular when it was believed to be an effective preventative or treatment for colds. These claims were primarily based on the advocacy of Linus Pauling, a Nobel Prize winner who strongly posited that doses of vitamin C could mitigate or even cure the flu. It seems later research, however, has undermined such arguments.
What the Research Shows
As noted in a 2013 Cochrane review that analyzed 29 clinical studies with over 11,000 subjects, routine supplementation vitamin C with a dosage of at least 0.2 grams per day does not seem to affect the incidence of colds in the general population. However, it may be beneficial for certain individuals, such as marathon runners, skiers, or soldiers training in subarctic conditions, undergoing short bouts of severe physical exercise.
In regards to treatment, vitamin C supplementation does not appear to reliably shorten a cold’s duration or reduce symptom severity. Some studies do suggest that there is benefit to taking vitamin C in the first 24 hours after symptoms appear.
How Much Vitamin C Do You Need?
The Recommended Dietary Allowance (RDA) for vitamin C has considerations of age and gender:
| Age Group | RDA (mg/day) |
|---|---|
| Adult men | 90 |
| Adult women | 75 |
| Smokers | +35 |
| Pregnant women | 85 |
| Breastfeeding women | 120 |
Most people will meet their daily Vitamin C requirements with a healthy diet. In some cases, an excess ingestion of vitamin C (greater than 2000 mg/day) can result in unwanted side effects such as diarrhea, nausea, and even stomach cramps.
Best Sources of Vitamin C
Foods that significantly increase vitamin C levels include vitamin C enriched foods. 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
These foods not only give you vitamin C but also crucial nutrients and fibers.
Should You Take Vitamin C for a Cold?
If considering taking vitamin C supplementation to prevent or tackle colds, weigh the pros and cons very carefully. While taking supplements does seem to aid in recovery by speeding up symptom resolution, the focus for most should be on adopting a healthy lifestyle which truly strengthens immunity.
Other Strategies to Prevent and Treat Colds
Like any other ailment, the cold is a very simple diagnosis and so, avoiding the use of the supplement vitamin C will allow for the exploration of other effective strategies that manage cold symptoms or the illness.
Routine Hand Washing: This is important in managing the transmission of the cold virus.
Avoid Close Contact with Sick People: Restrict exposure to infected persons.
Maintain hydration: Intake of fluids helps maintain healthy mucous membranes.
Use of humidifiers: Moistened air may relieve congestion.
Explore range of other supplements: Zinc and Echinacea were investigated for their possible effect in reducing the duration of colds.
Common myths concerning the action of Vitamin C on colds continues from here.
Common Myths About Vitamin C and Colds (continued)
Myth 1: Vitamin C cures colds.
Coughing, sneezing, and a runny nose are symptoms resistant to aid from vitamin C. Therefore, a simple supplement such as vitamin C will never cure these symptoms. What vitamin C can help with, however, is empowering one’s immune system post infection to function optimally and thus reduce the duration of the ailment and the intensity of the symptoms. Even so, it is not a cure.
Myth 2: The more vitamin C you take, the better.
Excessive consumption of vitamin C is linked with muscle cramps, diarrhea, and/or an upset stomach. These phenomena are contrary to the myth that excess consumption of anything is beneficial. In fact, the body gets rid of surplus vitamin C.
Myth 3: Only supplements provide real benefits.
This statement is false. The physiology uses vitamin C from natural foods in the same manner as it uses vitamin C from supplements. Oranges, red peppers, and strawberries are rich sources of vitamin C. In fact, having nutrients in food is more advantageous as the food contains also fiber and other important vitamins.
Myth 4: If you’re already sick, vitamin C will still help a lot.
Some people think that receiving an infusion of vitamin C at the first sign of an illness leads to quick relief. Evidence suggests that vitamin C only moderately shortens the duration of illness—in this instance, a cold. More often than not, it shortens duration by less than a day, and only if taken regularly.
How I Use Vitamin C (Personal Perspective)
Let me share my approach. My grocery list doesn’t look like a C pill factory; it does include broccoli and bell peppers, oranges and kiwi. If I feel a cold coming on, I redouble my orange juice consumption for a week and taper my vitamins.
For me, it appears that when I am busy but maintain my diet and sleep schedule, even my occasional colds are shorter. This suggests that, at least vitamin C is not the main culprit; instead, it is one piece in a larger puzzle. That is, I believe, the best advice I can provide.
When Vitamin C Might Help You
There are situations where vitamin C may have the most impact:
For those who regularly practice extreme and questionable forms of physical activities, a number of soldiers and athletes come to mind.
People whose diets include a small selection of fruits and vegetables, and therefore have a low vitamin C intake.
When living in the cold with less access to fresh produce, Getting fresh vitamins, or in this case, supplements, can be really effective.
With cigarette smokers specifically, They tend to have lower levels of vitamin C, so an extra supplement would be helpful in maintaining a healthy immune system.
If you find yourself in these situations, taking vitamin C might be helpful. However, for the most part, and even considering these scenarios, it only serves a tiny part of the bigger picture in life.
Can Vitamin C Prevent You From Getting Sick?
This is a question I get asked a lot. From what I’ve read and what I’ve gone through, the answer, (and I mean very truthful) is for most people, “not really.”
Of course, taking Vitamin C can reduce the occurrence of colds, at least for some people. Nevertheless, in the US, studies show that Vitamin C does not prevent colds in adults. Perhaps it might help to some extent for very active individuals or those going through some physical challenges, but it is not a strong possibility.
Aside from Vitamin C what works better includes:
- Frequent handwashing
- Daily adequate rest
- Regular hydration
- Balanced nutritional diet which includes fruits and vegetables
- Reduced contact with ill individuals
My Opinion|Does Vitamin C Really Help with Colds?
What really matters to us is, does vitamin C impact the common cold in any way?
Actually, it might offer some support, but not in the way most people think. Daily vitamin C intake may help reduce the length of a cold, but not prevent one. High doses of vitamin C during an active infection also tends to be less effective than what most people think.
Personally, food serves as my main source of fuel and nutrients. For example, an orange juice and a breakfast garnished with strawberries provides effortless nourishment. If needed, a basic supplement taken within reasonable limits can provide the extra support.
Remember that vitamin C is just one of many nutrients that helps our body function optimally. To best fight off a cold, you need to engage in physical activity and eat healthy foods to nourish your body.