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    for most people, taking 1000 mg of vitamin c daily will prevent a cold.


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    Can vitamin C prevent a cold?

    For the general population, taking daily vitamin C does not reduce the risk of getting a cold. Taking at least 200 milligrams (mg) of vitamin C per day appears to reduce the duration of cold symptoms by an average of 8% in adults and 14% in children.

    COLD & FLU

    Can vitamin C prevent a cold?

    October 13, 2020

    The nutrient appears to have modest prevention power.

    Image: Wavebreakmedia Ltd/Thinkstock

    Vitamin C is often touted as a natural cold remedy. The nutrient is featured in supplements promising to boost the immune system. Nobel laureate Dr. Linus Pauling famously claimed that taking large doses of vitamin C helps thwart a cold. Is there something to these claims? "The data show that vitamin C is only marginally beneficial when it comes to the common cold," says Dr. Bruce Bistrian, chief of clinical nutrition at Harvard-affiliated Beth Israel Deaconess Medical Center.

    About vitamin C

    Our bodies don't make vitamin C, but we need it for immune function, bone structure, iron absorption, and healthy skin. We get vitamin C from our diet, usually in citrus fruits, strawberries, green vegetables, and tomatoes. The Recommended Dietary Allowance for men is 90 milligrams (mg) per day, and for women, it's 75 mg per day.

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    Source : www.health.harvard.edu

    Can Vitamin C Prevent or Cure Colds?

    The common cold is the most frequent infectious disease in humans. Many people believe that vitamin C can help prevent or even cure colds.

    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?

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    Around 1970, Nobel prize winner Linus Pauling popularized the theory that vitamin C helps treat colds.

    He published a book about cold prevention using megadoses 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 (1

    Trusted Source Trusted Source ).

    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 (1

    Trusted Source Trusted Source ).

    Other studies in adults have found 6–8 grams per day to be effective (2

    Trusted Source Trusted Source ).

    Vitamin C appears to have even stronger effects in people who are under intense physical stress. In marathon runners and skiers, vitamin C alantost halved the duration of the common cold (1

    Trusted Source Trusted Source ).


    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 (3

    Trusted Source Trusted Source ).

    In fact, a vitamin C deficiency significantly weakens the immune system and increases the risk of infections (4

    Trusted Source Trusted Source ).

    For this reason, getting enough vitamin C during an infection is a good idea.


    Vitamin C is essential for the proper functioning of immune cells. It is depleted during infections, so a vitamin C deficiency may increase their risk.

    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 (5

    Trusted Source Trusted Source ).

    Garlic: This common spice contains some antimicrobial compounds that may help fight respiratory infections. Read this detailed article for more information (6

    Trusted Source Trusted Source ).


    Several other nutrients and foods may help you recover from a cold or even reduce the risk of catching one. These include flavonoids and garlic.

    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.

    Food Fix: Immune System Boost

    Food Fix: Immune System Boost

    A strong immune system helps to keep a person healthy. Can specific foods boost the immune system? Watch this video to find out.

    0 seconds of 3 minutes, 11 secondsVolume 0%

    Source : www.healthline.com

    Vitamin C for Colds: Benefits, Side Effects, Uses

    WebMD explains the role vitamin C plays in preventing and treating the common cold.

    Cold, Flu, & Cough Cold Guide

    Vitamin C for the Common Cold

    At the very first sign of cold symptoms, many people reach for Vitamin C, whether in supplements, juices, cough drops, tea, or other forms.

    Vitamin C was first touted for the common cold in the 1970s. But despite its widespread use, experts say there's very little proof that vitamin C actually has any effect on the common cold.

    What Is Vitamin C?

    Vitamin C is an important vitamin and antioxidant that the body uses to keep you strong and healthy. Vitamin C is used in the maintenance of bones, muscle, and blood vessels. Vitamin C also assists in the formation of collagen and helps the body absorb iron.

    Vitamin C is found naturally in vegetables and fruits, especially oranges and other citrus fruits. This key vitamin is also available as a natural dietary supplement in the form of vitamin C pills and vitamin C chewable tablets.

    Can Vitamin C Prevent or Treat Cold Symptoms?

    Vitamin C has been studied for many years as a possible treatment for colds, or as a way to help prevent colds. But findings have been inconsistent. Overall, experts have found little to no benefit from vitamin C for preventing or treating the common cold.

    In a July 2007 study, researchers wanted to discover whether taking 200 milligrams or more of vitamin C daily could reduce the frequency, duration, or severity of a cold. After reviewing 60 years of clinical research, they found that when taken after a cold starts, vitamin C supplements do not make a cold shorter or less severe. When taken daily, vitamin C very slightly shortened cold duration -- by 8% in adults and by 14% in children.

    In 2010, researchers looked at all studies and found that taking vitamin C every day did not prevent the number of colds that a person got. In some cases, it made symptoms improve.

    The results were different for people who were in very good physical condition, such as marathon runners. People like that who took vitamin C every day cut their risk of catching a cold in half.

    So what does all this mean?

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    Source : www.webmd.com

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