The common cold is among the most prevalent illnesses worldwide. It is characterized by sneezing, coughing, stuffy nose, and sore throat, among other symptoms.

Additionally, people with weak immune systems, such as children and the elderly, can develop complications like pneumonia, bronchitis, and sinusitis.

Vitamin C is a vital nutrient that is essential for the growth and repair of bodily tissues. Although the human body cannot produce its vitamin C, it is available in many fruits and vegetables.

While vitamin C cannot prevent or cure a common cold, it is documented that its consumption can reduce the symptoms and intensity of the cold.

How Vitamin C helps

Vitamin C strengthens the body’s immune system by stimulating the white blood cells responsible for fighting off infections. It also boosts the production of antibodies that fight viruses and bacteria.

Vitamin C acts as a natural antihistamine, reducing the body’s inflammatory response to infections that cause colds.

When the body’s immune system senses the presence of a virus, it releases cytokines, which induce an inflammatory response, including the production of histamine.

As histamine accumulates, it causes various symptoms such as itching, sneezing, and nasal congestion. Research shows that Vitamin C has antihistaminic properties, reducing the production of histamine, and thus diminishing the intensity of cold symptoms.

Vitamin C supplementation

One of the easiest ways to ensure sufficient intake of vitamin C is through dietary supplements. Vitamin C can be sourced in various forms, including chewable tablets, capsules, and powders that can be added to beverages or foods.

When selecting Vitamin C supplements, it is necessary to choose supplements that have a seal from reputable third-party certifying bodies like NSF international and ConsumerLab to ensure their purity and potency.

It is essential to consult a doctor before supplementing with vitamin C, especially for people with pre-existing conditions that may affect their digestion of vitamin C, or if consuming other supplements that interact with vitamin C.

For instance, people on chemotherapy should consult their doctors since high vitamin C doses may interfere with the effectiveness of the treatment.

Vitamin C dosages

The recommended dosage for vitamin C varies by age group, gender, and physical condition. The following are the recommended dosages:.

For Adults

75mg for women
90mg for men

In Pregnancy and Breastfeeding

85mg daily for pregnant women
120mg daily for breastfeeding women

For Children

25 to 90mg for children aged between 6 months to 1 year
15 to 25mg for infants under 6 months

Food sources of Vitamin C

Natural food sources of Vitamin C are numerous, and they are present in both fruits and vegetables. Some of the fruits and vegetables are as follows:.

oranges
kiwis
strawberries
red and green bell peppers
broccoli
tomatoes
kale and spinach
guava

Vitamin C and Recovery Time

Research studies have been conducted to determine if vitamin C could shorten the duration of a cold. While some studies’ results are mixed, others suggest that consuming vitamin C could indeed reduce the length of time a cold persists.

A systematic review conducted in 2013 indicated that regular Vitamin C supplementation decreased the duration of a cold by 8% in adults.

Additionally, in a study conducted in 2017, athletes were administered a high dose of vitamin C after performing rigorous physical activity.

The results showed that the athletes who consumed the Vitamin C supplement experienced less recovery time from their colds.

Vitamin C and Prevention of a Common Cold

Adequate Vitamin C intake cannot necessarily prevent colds; it can reduce the frequency and intensity of cold symptoms.

A randomized controlled trial conducted in 2013 investigated the effect of Vitamin C on the incidence of colds in people with active lifestyles. The results showed that the study group that took a vitamin C supplement experienced fewer colds than those in the control group.

Conclusion

Vitamin C consumption can reduce the intensity of common cold symptoms and the duration of colds also. Its anti-inflammatory and antihistaminic properties make it a vital part of the immune system’s response to viral infections like common colds.

Vitamin C can be sourced through natural food sources like fruits and vegetables, or through supplements. It is crucial to consult a physician before supplementing with Vitamin C, especially for people with pre-existing conditions.