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The Vitamin C Conundrum: Separating Fact from Fiction

When the sniffles strike, many of us reach for a glass of orange juice or a supplement like Airborne or Emergen-C, hoping to ward off the common cold. But does vitamin C really live up to its reputation as a cold-fighting superhero?

The Science Behind Vitamin C and Colds

Researchers have been studying the role of vitamin C in preventing and treating the common cold for over 70 years. While the evidence is mixed, one thing is clear: taking 200 milligrams or more of vitamin C daily has no impact on the risk of getting a cold. However, it may help shorten the duration and reduce the severity of an existing cold.

The Benefits of Vitamin C

Taking high doses of vitamin C (up to 8 grams daily) may improve immune cell function when your body is fighting an infection. One study found that consuming high doses of vitamin C within 24 hours of symptom onset and continuing for 5 days can benefit cold treatment. But what about the massive doses found in supplements?

Supplements: Too Much of a Good Thing?

Vitamin C supplements like Airborne and Emergen-C contain massive doses of vitamin C (1,000 milligrams per tablet), along with other ingredients like zinc, vitamins A and E, and herbs. While these supplements may not outright claim to prevent or cure colds, the mega doses of vitamin C are often the main attraction. But beware: excessive vitamin C intake can cause diarrhea, nausea, stomach cramps, and kidney stones.

Zinc: A Possible Cold-Fighting Ally

Research on zinc is promising, but still inconclusive. Taking a zinc supplement soon after symptom onset may reduce the duration and severity of a cold. However, more research is needed to determine the optimal dosage and timing.

Getting Vitamin C from Food

The best way to get your vitamin C is through food. Focus on consuming antioxidant-rich foods like oranges, bell peppers, strawberries, and leafy greens. These foods not only provide vitamin C but also other essential nutrients and antioxidants.

The Bottom Line

While regularly consuming adequate amounts of vitamin C may help reduce the frequency of catching colds, there’s little evidence that it can actually help prevent sickness once it’s already set in. A moderate amount of vitamin C taken when symptoms first appear may help reduce the duration and severity. Consult your healthcare professional if you think you need to supplement your diet with vitamin C. In the meantime, stick to the classic recommendations: get plenty of sleep, wash your hands, and cook up some chicken soup.