The vitamin C cold remedy myth

When cold symptoms appear, many people reach for vitamin C supplements or orange juice hoping to stop the illness.Brands like Airborne and Emergen-C market products with one thousand milligrams of vitamin C as immune support.

What vitamin C actually does

Vitamin C acts as an antioxidant and helps the body absorb iron.It is needed to make wound-healing proteins and is important for the immune system.

Taking it after symptoms start doesn't work

Across trials spanning more than fifty years, providing vitamin C as a treatment immediately after cold symptoms began did not shorten a cold's duration or lessen its severity, according to a two thousand thirteen study…

Recent research confirms the finding

Vitamin C studies published in two thousand sixteen and two thousand twenty-three reiterated that data on the vitamin's effectiveness as a cold treatment lacked consistency and warranted further study.

What researchers say about trying it anyway

In two thousand sixteen, Creighton University School of Pharmacy and Health Professions researchers said because vitamin C supplements are inexpensive and relatively safe, people experiencing cold symptoms could reasonably see for themselves if it helps.

“see for themselves if therapeutic vitamin C is beneficial, but they should know that the data behind its use are largely inconsistent”

Regular vitamin C may help some people

Regular vitamin C consumption, not taking it as acute-care treatment, can have benefits for helping a person's immunity against colds.

“regular supplementation before symptoms begin may modestly shorten colds”

Daily vitamin C requirements

Adult men need about ninety milligrams of vitamin C each day, and women need about seventy-five milligrams. A person's daily vitamin intake shouldn't exceed two thousand milligrams.

Vitamin C doesn't prevent colds for most people

Regularly administered vitamin C does not affect how often people in the general population develop common colds, according to the two thousand thirteen Cochrane review.

Benefits for people under physical stress

People might benefit if they engage in intense physical activity or are exposed to cold temperatures.

Modest reduction in cold duration

A vitamin C supplement of zero point two grams per day reduced a cold's duration by about eight percent in adults and fourteen percent in children.

What that reduction means in practice

If you were going to have a common cold that lasts about seven days, regular vitamin C supplementation may cut it down about thirteen hours, according to Dr. Jesse Bracamonte, a Mayo Clinic family physician.

“If you were going to have a common cold that lasts about seven days, it may cut it down about thirteen hours”

Researchers question whether it's worth it

The Cochrane review researchers concluded that this level of benefit does not justify long-term supplementation in its own right, particularly when people tend to get some vitamin C from their normal, balanced diet.

“this level of benefit does not justify long‐term supplementation in its own right”

The practical question remains open

Students or workers who have to budget their vacation or sick time may reach a different conclusion about whether the modest reduction in cold duration is worth taking regular vitamin C supplements.