Does Vitamin C Really Shorten the Common Cold?
My mama used to give me vitamin C at the first sign of a cold, hoping to stave it off. But while it may have been helpful in some ways, it may not actually do what mama thought. There is no direct evidence that vitamin C prevents colds, says the National Center for Complementary and Integrative Health. But don't give up hope or throw out mama's advice just yet. There is some evidence that suggests vitamin C lessens the severity and duration of the common cold.
For the most part, medical professionals downplay the significance of vitamin C and recommend that you use other proven strategies to prevent illnesses from striking, such as getting vaccinations and taking zinc. But vitamin C still has a role to play. Let's look deeper.
Vitamin C May Lessen Cold Duration
Vitamin C is essential for immune system function as well as iron absorption, bone structure and skin health. Since our bodies don’t naturally make vitamin C, it seems reasonable that regular supplementation might prevent and/or treat the common cold. But it’s not that simple.
Taking vitamin C doesn’t reduce the risk of getting a cold in the general population, according to Harvard Health Publishing. But taking vitamin C daily may shorten the duration of a cold by up to 8% in adults and 14% in children. Which, in the scheme of things can mean feeling better a day or two sooner. I'll take it. But we can’t just start taking vitamin C at the first sign of illness to get this result. We have to take it regularly, even when we’re not sick.
How Vitamin C Affects Illness and Symptoms of Illness
How does vitamin C shorten the severity and duration of the common cold? Vitamin C is concentrated in the body’s immune cells. This store of vitamin C is quickly depleted when we're sick, though, leaving us with a weakened immune system.
This is where regular supplementation can help. Taking vitamin C regularly builds up the amount of it stored in our immune cells and replenishes our supply as it gets depleted. This makes our immune systems stronger so the cold is defeated faster.
Other Ways to Reduce the Risk of Illness
In addition to taking vitamin C regularly, we can do several other things to reduce the chances of getting sick during the winter months. If you’re looking for a way to treat your cold after it’s already begun, take zinc. Taking zinc within 24 hours of the onset of a cold can also shorten the duration and severity of the illness.
Though it's worth noting that if you have certain medical conditions such as gout, liver disease, kidney disease or kidney stones, you should speak with your doctor before taking this supplement. Vitamin C being present in the cells at the outset of illness may help out, but it can’t work miracles, so make sure it's just one part of a health plan. Still, it’s relatively safe when taken in the right dose (about 2,000 mg per day), which means there’s no downside to taking vitamin C. So maybe a one-two punch with zinc is in order?
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