Kris Gunnars BSc writes:
"The common cold is the most frequent infectious disease in humans, and the average person gets one several times per year. Interestingly, vitamin C has often been claimed to be an effective treatment.
Does Vitamin C Have Any Effect on the Common Cold?
Around 1970, Nobel prize winner Linus Pauling popularized the theory that vitamin C helps treat colds. He published a book about cold prevention using mega-doses of vitamin C, or up to 18,000 mg daily. For comparison, the RDA is 75 mg for women and 90 mg for men. At that time, no reliable studies had proved this to be true. But in the following few decades, multiple randomized controlled studies examined whether the vitamin had any effect on the common cold.
The results have been fairly disappointing; an analysis of 29 studies including 11,306 participants concluded that supplementing with 200 mg or more of vitamin C did not reduce the risk of catching a cold.
However, regular vitamin C supplements had several benefits, including:
Reduced cold severity: They reduced the symptoms of a cold, making it less severe.
Reduced cold duration: Supplements decreased recovery time by 8% in adults and 14% in children, on average.
A supplemental dose of 1–2 grams was enough to shorten the duration of a cold by 18% in children, on average. Other studies in adults have found 6–8 grams per day to be effective.
Vitamin C appears to have even stronger effects in people who are under intense physical stress. In marathon runners and skiers, vitamin C almost halved the duration of the common cold.
Summary Although vitamin C supplements have no effect on the risk of catching a cold, they appear to reduce its severity and duration.
How Does Vitamin C Reduce the Severity of Colds?
Vitamin C is an antioxidant and necessary to produce collagen in the skin. Collagen is the most abundant protein in mammals, keeping skin and various tissues tough but flexible.
A vitamin C deficiency results in a condition known as scurvy, which isn't really a problem today, as most people get enough vitamin C from foods.
However, it’s less known that vitamin C is also highly concentrated in immune cells and quickly depleted during an infection. In fact, a vitamin C deficiency significantly weakens the immune system and increases the risk of infections.
For this reason, getting enough vitamin C during an infection is a good idea.
Other Nutrients and Foods That May Help
There is no cure for the common cold. However, some foods and nutrients can help the body recover. In the past, people have used various foods to reduce their symptoms.
Few of these are scientifically proven to work, but some are backed by evidence.
Flavonoids: These are antioxidants found in fruits and vegetables. Studies suggest that flavonoid supplements may reduce the risk of infections in the lungs, throat and nose by 33%, on average.
Garlic: This common spice contains some antimicrobial compounds that may help fight respiratory infections. Read this detailed article for more information.
The Bottom Line
Supplementing with vitamin C won’t reduce your risk of catching a cold, but it may speed up your recovery and reduce the severity of your symptoms.
While taking supplements may be necessary to reach the high vitamin C intake required to improve colds, make sure not to go overboard. That’s because too much vitamin C has some adverse side effects.
To meet your basic nutrient requirements, whole foods are generally a better idea. Good examples of healthy foods that are high in vitamin C include oranges, kale and red bell peppers."
Words above from Kris' article, which can be seen in full with all information and research links here
All the best Jan
37 comments:
...the best advice is to stay away from sneezing folks!
I found this post really interesting, and I have to say that since I have been taking a vitamin c supplement, I have caught fewer colds...and those I did catch were far less severe!
So, yes, I definitely believe that vitamin c works!!
Many thanks for a great post...ππ
Hugs xxx
Thanks for your great article. The Vitamin C debate has gone on for a long time. I think as you say, just trying to maintain a healthy lifestyle will help ward off the severity of a cold. I haven't had one in a few years. I'm also very careful about hand sanitizer and hand washing when I'm out and about. Just want to say your recipes in previous posts have been excellent!
Good, sound advice, thanks. Valerie
Another educational post..."food for thought".
Thank you very muchπ
Thankfully, you mentioned that there could be adverse effects by taking too much C. I made the mistake of doing that once and suffered some very unpleasant digestive problems, to put it delicately.
Orange juice, sunshine in a glass.
Good information. Living in Florida, it is not hard to get plenty of vitamin C!
Vit C does work for me. If I start dosing as soon as I notice the symptoms, it usually knocks it out.
Thank you for this helpful advice. I hadn't thought about taking Vitamin C for a cold in years, but maybe I should stock up now :)
Reducing the severity of a cold is a HUGE win.
good advice.
Interesting.
Great informative post!
Echinacea and zinc are also beneficial in the cold crisis.
Red peppers (or green and yellow) are delicious. I love the chart you show above.
Great article. I agree about red peppers as a source of Vit C. I also read that Echinacea tablets can protect against colds.
God bless.
Hello everyone, many thanks to you all for sharing your thoughts and comments …
Quite a few of the comments mention Echinacea, and the help it can give for the common cold.
There is an article called 'Echinacea : Benefits, Uses, Side Effects and Doses' which you may like to read,
" Echinacea, also called purple coneflower, is one of the most popular herbs worldwide.
Native Americans have used it for centuries to treat various ailments.
Today, it’s best known as an over-the-counter herbal remedy for the common cold or flu. However, it’s also used to treat pain, inflammation, migraines and other health issues.
This article reviews the benefits, uses, side effects and dosage of echinacea. "
Please continue to read it here:-
https://www.healthline.com/nutrition/echinacea#what-it-is
Once again many thanks to all for commenting both here and on other posts, it is appreciated.
All the best Jan
I've wondered about this. Thanks for sharing. I don't know what it is but I always crave oj and other vitamin C foods when I am sick. You mentioned echinacea, but how about elderberry? Hugs-Erika
Great info for sure. If I ever feel like I am getting a cold I immediately start taking Source Naturals Wellness Formula. Works wonders.
I like Tom's comment : ) and I'd add wash your hands often!!!
I think the key to a lot of things is moderation! (Not that I am always good at that, specially where soups are concerned) But I was glad to see what the negative side effects are of too much vitamin C...not that I am tempted to take that much.
Good to know! Whatever we can do to help lessen the effects and duration of the common cold sounds good to me. ;)
~Jess
My name is Erika. said...
I've wondered about this. Thanks for sharing. I don't know what it is but I always crave oj and other vitamin C foods when I am sick. You mentioned echinacea, but how about elderberry? Hugs-Erika
Hello, and many thanks for your comment and question.
I think, many may use elderberries but as with many foods, herbs etc. there are both plus points and also side effects …
Yes, elderberries do have many good health benefits but are not recommended for those who have kidney problems.
There is a good article that gives information about the benefits of using elderberries and also the possible side effects.
You can read it here:-
https://www.organicfacts.net/elderberries.html
Once again many thanks for your comment and question,
Enjoy the rest of your week.
All the best Jan
oooooh jan, i have always found this to be "interesting"!!!
i have the worst cold right now, i feel like i want to die!!
This is a really interesting and informative post, I thoroughly enjoyed reading this. It is very helpful. You explained it so well. Thank you for sharing such an informative article. This is good to know.
Wishing you a wonderful week!
I think the odds are cut down if you eat a well balance meal and wash your hands.
Coffee is on
Good advice.
My late mother used to take vitamin C tablets and she had a good diet..
Never have I taken Vitamin tablets.
I try to eat food rich in this vitamin!
This is such great information at this time of year! You give us info about what works but also the research behind it. I appreciate that!
It's a good thing I love bell peppers. What's the difference in the nutrient between green and red (and other colors) of peppers?
Jeff (Sage) said...
It's a good thing I love bell peppers. What's the difference in the nutrient between green and red (and other colors) of peppers?
Hello, Jeff and thanks for your comment and question.
Bell peppers vary in more than just colour, with each providing varying levels of nutrition.
There is a good article that explains this - find it here
http://thescienceexplorer.com/nature/do-you-know-real-difference-between-red-and-green-peppers
All the best Jan
I'm glad it really works. I always do it because it helps me feel more in control -- but I never knew if it helped or not!
Prevention is better than cure. What I do every day is washing hands with soup thoroughly and gurgling when coming home and before eating. But when having a cold unfortunately, intake of Vitamin C will be helpful to the recovery. Thank you for this detailed information.
Yoko
I feel like that I hear the rustling sound of the summer river. The volcano eruption was shocking. Nice to know you’re not affected.
Yoko
Quite informative.
Very interesting! Thank you Jan!
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