Does vitamin C help with colds? We know that vitamin C, or ascorbic acid as it is also known, is necessary for the immune system to function properly. It makes sense to pop this supplement in as a preventative measure when it gets cooler. But is there any evidence that it actually works?
The theory that vitamin C protects us from seasonal smells is relatively new, popularized by Nobel laureate Linus Pauling in the early 70s. At the same time, he had no solid evidence to support his claims. In the decades that followed, many scientists attempted to determine the exact effects of vitamin C on the common cold, but the results were mostly disappointing. . So what is the answer to the question, “Will vitamin C help with colds?” It may not be easy.
So should I supplement with vitamin C? Here’s a look at the latest research to help you decide if it’s worth the money.
What is Vitamin C?
Vitamin C plays many important roles in the body and is essential for the formation of various tissues.
“Vitamin C is the vitamin your skin needs to produce collagen,” says Dr. Ioannis Liakas, Physician and Medical Director of Vie Aesthetics. (opens in new tab)“Collagen is the most abundant protein in mammals and keeps the skin and various tissues of the body strong and flexible. In general, vitamin C deficiency is associated with a weakened immune system and increased risk of infection. Ascorbic acid also aids in hormone production, energy metabolism, free radical neutralization, and iron absorption in the digestive tract.
Dr Ioannis Liakas has decades of experience as an NHS internal medicine consultant and gerontologist in the UK, is a Fellow of the Royal Medical College (FRCP), Emeritus Senior Lecturer at Queen Mary Medical School and member of British College . of aesthetic medicine.
Does vitamin C help with colds?
Studies tend to yield mixed results when it comes to the effects of vitamin C on colds, according to a review in Frontiers in Immunology. (opens in new tab) According to the journal, there are currently no clinical recommendations to support the use of high-dose supplements of vitamin C to reduce the risk of respiratory infections in the general population. athletes and military personnel) and individuals showing signs of vitamin C deficiency.
Vitamin C supplementation may also be recommended for people at increased risk of severe infections (such as those who are obese, diabetic, and older), as it may help reduce inflammation. (opens in new tab).
“It’s a great idea to get enough ascorbic acid during an infection,” says Dr. Liakas. It doesn’t mean it can. There isn’t enough evidence to show that vitamin C is effective in preventing colds. We know. This means that over time, not getting enough vitamin C can increase your risk of getting sick.
At the same time, life scientists (opens in new tab) The journal claims that most of its current recommendations are based on highly biased research from the late 70’s. They argued that the JAMA and American Journal of Medicine articles denied evidence that vitamin C was effective against the common cold, and that their negative stance helped to substantiate this “biased” narrative. He claims it helped shape him in the years that followed.
So what are the latest scientific advances in vitamin C and the common cold, and do we have a definitive answer?
Can Vitamin C Help Prevent Colds?
according to nutrients (opens in new tab) According to the journal, vitamin C is important for maintaining the integrity of the epithelial barrier, all surfaces that prevent external contaminants from entering the body. The skin and intestinal wall are good examples of epithelial barriers.
Vitamin C also helps protect the skin from pathogens by strengthening the skin’s structure and promoting its ability to “scavenging” free radicals, detecting microbes before they pose a health hazard. It increases the immune system’s ability to destroy itself. So, in theory, vitamin C should protect us from these minor respiratory infections.
However, according to a major Cochrane systematic review (opens in new tab)However, there is no evidence that vitamin C supplementation reduces the incidence of common colds in the general population. Strenuous exercise greatly increases oxidative stress, which can weaken the epithelial barrier and increase the susceptibility to infection.
Can vitamin C help treat colds?
according to nutrients (opens in new tab) According to the journal, vitamin C promotes the production and proliferation of B and T lymphocytes. B lymphocytes make antibodies, proteins that bind to bacteria and viruses. This process helps the immune system identify them as foreign. The role of T lymphocytes is to destroy these marked unwanted visitors. Again, in theory, vitamin C should help shorten the duration of colds and alleviate symptoms.
According to a meta-analysis published in Biomed Research International (opens in new tab) Vitamin C does indeed help shorten the duration of colds, according to the journal. recovery time was longer. Results of another meta-analysis published in Biomed Research International (opens in new tab) The journal suggests that taking an additional therapeutic dose at the onset of a cold may also help shorten the duration of the cold and relieve symptoms such as chest pain, fever and chills.
How much vitamin C do you need to stay healthy?
The Recommended Daily Allowance (RDA) for vitamin C depends on several factors, including age and gender.according to NIH (National Institutes of Health) (opens in 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 your age, you need 80mg to 120mg daily. A smoker needs 35 mg more per day than a nonsmoker.
Vitamin C is water soluble. This means that it does not accumulate in the body and is filtered by the body as urine. However, high doses of vitamin C can cause unwanted side effects. The upper limit for this nutrient has been set at 2g per day.
Check out these 9 sources of vitamin C to boost your immunity.
This article is for informational purposes only and does not provide medical advice.
