Does vitamin C help with colds? We know that vitamin C, or ascorbic acid as it is also known, is necessary for the proper functioning of our immune system. So it makes sense that many of us take this supplement when we’re feeling under the weather, or as a preventative method when the weather turns cooler. But is there any evidence that it actually works?
The theory that vitamin C protects us against seasonal colds is relatively new, popularized in the early 1970s by Nobel Prize winner Linus Pauling. At the time, he had no hard evidence to back up his claim. In the decades that followed, many scientists tried to determine the exact effect of vitamin C on common colds, but their findings were mostly disappointing. And what’s more, recent studies have produced mixed results. So the answer to the question ‘does vitamin C help with colds?’ it may not be easy.
So should I supplement vitamin C? Here, we look at the latest research to help you decide if it’s worth your investment. However, it is best to consult your doctor before making any changes to your dietary routine.
What is vitamin C?
Vitamin C plays many important roles in our bodies and is essential for the formation of many different tissues.
“Vitamin C is a necessary vitamin to produce collagen in the skin,” says Dr. Ioannis Liakas, a physician and medical director of Fri Aesthetics (opens in a new tab). “Collagen is the most abundant protein in mammals and it keeps the skin and various tissues in our body tough, yet flexible. In general, a vitamin C deficiency is related to a weakened immune system and an increased risk of infections.” Ascorbic acid also helps with hormone production, energy metabolism, neutralization free radicals and iron absorption in the digestive tract.
Dr Ioannis Liakas has decades of experience as an NHS gerontologist and internal medicine consultant in the UK. He is a Fellow of the Royal College of Physicians (FRCP), an Honorary Senior Lecturer at Queen Mary Medical School and a Fellow of the British College. of Aesthetic Medicine.
Does vitamin C have any effect on colds?
When it comes to the effect of vitamin C on colds, studies tend to produce mixed results. According to a review in Frontiers in Immunology (opens in a new tab) journal, there are currently no clinical recommendations to support the use of high-dose vitamin C supplementation to reduce the risk of respiratory infections in the general population. However, this practice may be recommended for certain groups (such as athletes or the military) and for people who show signs of vitamin C deficiency.
Vitamin C supplementation may also be recommended for people at high risk of serious infection (such as those who are obese, diabetic, or the elderly), as it may help reduce inflammation (opens in a new tab).
“Getting enough ascorbic acid during an infection is a great idea,” says Dr. Liakas. “However, this does not mean that vitamin C can completely and effectively prevent you from getting a cold during the winter months. There is not enough evidence to show that vitamin C is an effective preventive treatment for the common cold. Instead, we know that a severe deficiency can make it harder for our bodies to fight infection. This means that, over time, not getting enough vitamin C can increase your risk of getting sick.”
At the same time, scientists from the Life (opens in a new tab) journal argue that most of the current recommendations are based on highly biased studies from the late 1970s. They state that the JAMA and American Journal of Medicine articles rejected the evidence that vitamin C is effective against the common cold and that its negative stance helped shape this ‘biased’ discourse for years to come.
So what are the latest scientific advances regarding vitamin C and the common cold? Can you give us definitive answers?
Does vitamin C help prevent colds?
According to the nutrients (opens in a new tab) journal, vitamin C is essential for maintaining the integrity of our epithelial barriers, all the surfaces that prevent any external contaminants from entering our body. The skin and intestinal walls are good examples of epithelial barriers.
Vitamin C also helps protect our skin from pathogens by strengthening its structure and promoting its ability to “scavenge” free radicals, and improves our immune system’s ability to detect and destroy microbes before they begin to pose a danger to our skin. Health. So in theory, vitamin C should protect us from these minor respiratory infections.
But according to an important Cochrane systematic review (opens in a new tab), there is no evidence that vitamin C supplementation reduces the incidence of colds in the general population. However, it can be useful for people exposed to short periods of intense physical exercise. Intense exercise significantly increases oxidative stress and as such can weaken epithelial barriers and increase the chance of infection.
Does vitamin C help with the treatment of colds?
According to the nutrients (opens in a new tab) journal, vitamin C helps increase the production and proliferation of B and T lymphocytes. B lymphocytes produce antibodies, proteins that bind to bacteria and viruses. This process helps our immune system to identify them as foreign bodies. The role of the T cells is to destroy these marked unwelcome visitors. Again, in theory, vitamin C should help shorten the duration and relieve symptoms of the common cold.
And according to a meta-analysis published in the International Biomedical Research (opens in a new tab) journal, vitamin C may help shorten the duration of colds. Time to symptom improvement and overall recovery time were better with vitamin C supplementation than with antiviral therapy alone. The results of another meta-analysis published in the International Biomedical Research (opens in a new tab) Journal suggests that taking additional therapeutic doses at the onset of a cold may also help shorten the duration of the cold, as well as relieve symptoms such as chest pain, fever, and chills.
How much vitamin C do you need to stay healthy?
The recommended daily allowance (RDA) of vitamin C depends on several factors, including age and gender. According to the NIH (opens in a new tab)Women should aim for 75 mg of vitamin C per day, while men need 90 mg. Pregnant and lactating women should increase their intake. Depending on their age, they may need between 80 mg and 120 mg a day. smokers also require 35 mg more per day than non-smokers.
Vitamin C is water soluble, which means the body does not store it and the body filters it out in the urine. However, high doses of vitamin C can produce unwanted side effects. The upper limit is set at 2g of this nutrient per day.
look these Nine sources of vitamin C to improve your immune health.
This article is for informational purposes only and is not intended to offer medical advice.
