Colds are a common winter illness that can cause symptoms such as runny nose, cough, sore throat, and congestion. While there’s no cure for the common cold, there are things you can do to reduce your chances of catching one.

One of the things that people often turn to is vitamin C, which is known to boost immunity and help fight off infections. In this article, we’ll explore the power of vitamin C in preventing colds and whether or not it actually works.

What is Vitamin C?

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is found in many fruits and vegetables.

It plays an important role in the growth and repair of tissues in the body, as well as in the formation of collagen, which is necessary for healthy skin, bones, and teeth. Vitamin C is also a powerful antioxidant that helps protect the body from damage caused by harmful molecules called free radicals.

How Does Vitamin C Boost Immunity?

Vitamin C is known to boost immunity by stimulating the production of white blood cells, which are the body’s first line of defense against infections.

It also helps protect these white blood cells from damage and improves their function, allowing them to better fight off infections. In addition, vitamin C is involved in the production of antibodies, which are proteins that help the body recognize and attack foreign invaders.

Does Vitamin C Prevent Colds?

There has been a lot of debate over whether or not vitamin C actually prevents colds. Some studies have found that it can be helpful, while others have found no benefit.

A review of 29 randomized controlled trials found that taking vitamin C supplements regularly did not reduce the incidence of colds, but it did reduce the duration of cold symptoms by an average of 8% in adults and 14% in children. Other studies have found that taking high doses of vitamin C at the onset of cold symptoms can help reduce the severity and duration of symptoms.

How Much Vitamin C Should You Take?

The recommended daily intake of vitamin C for adults is 90 milligrams (mg) for men and 75 mg for women.

However, some studies have suggested that higher doses may be beneficial for certain populations, such as athletes, smokers, and people under high levels of stress. The upper limit for vitamin C intake is 2,000 mg per day, as taking too much can cause digestive upset and other side effects.

Food Sources of Vitamin C

The best way to get vitamin C is through your diet. Many fruits and vegetables are good sources of this important nutrient, including:.

Oranges and other citrus fruits
Strawberries
Kiwi
Mango
Papaya
Pineapple
Broccoli
Red and green peppers
Tomatoes

Other Ways to Boost Immunity Against Colds

In addition to vitamin C, there are other things you can do to boost your immunity and reduce your chances of catching a cold. Some tips include:.

Washing your hands regularly
Avoiding close contact with people who are sick
Covering your mouth and nose when you cough or sneeze
Getting enough sleep
Eating a balanced diet rich in fruits and vegetables
Exercising regularly

The Bottom Line

Vitamin C is an important nutrient that plays a key role in immunity and the prevention of colds. While it may not prevent colds entirely, it can help reduce the duration and severity of symptoms.

Eating a balanced diet rich in fruits and vegetables is the best way to get vitamin C, but supplements may be helpful in certain circumstances. Combine vitamin C with other healthy habits to boost your immunity and reduce your chances of catching a cold this winter.