Can vitamin C protect you from getting the cold?

Vitamin C can potentially help protect you from a cold if you are at high risk of catching one. Taking Vitamin C can potentially help you recover faster, particularly for children. However, taking a super-high dose of Vitamin C may not be beneficial and it can carry some risks. Always take the recommended amount and talk to your doctor.

Professionally Reviewed by Charles Li, MD

Key Facts

Vitamin C & The Cold

1. Vitamin C & Cold Prevention

Vitamin C can potentially help protect you from a cold if you are at high risk of catching one.

2. Vitamin C Can Shorten a Cold

Taking Vitamin C can potentially help you recover faster, particularly for children.

3. Take the Recommended Amount

However, taking a super-high dose of Vitamin C may not be beneficial and it can carry some risks. Always take the recommended amount and talk to your doctor.

Background

Vitamin C

Key Facts

Key Functions

Vitamin C

Key Facts

Type
Essential, Water soluble
Other Names
ascorbic acid
Daily Allowance
Women: 75mg, Men:90mg

Appearance

Key Sources

Fruits

Vegetables

Peas

Vitamin C

Key Functions

Collagen

Your body needs Vitamin C to create collagen, a critical component of joints and connective tissue.

Wound Healing

Vitamin C helps your body heal wounds

Immunity

Vitamin C helps your body fight off infection

Vitamin C

Risk of getting the cold

A meta-analysis has shown that Vitamin C might reduce your risk of catching a cold. Among high-risk individuals, the benefit appears to be quite significant.

Meta-analysis: Vitamin C & Cold Prevention

A meta-analysis of 29 trials found that taking vitamin C can slightly lower your risk of getting the cold. RR 0.97 (95% confidence interval (CI) 0.94 to 1.00). Among skiers, marathon runners, and soldiers in subarctic exercises, this was much more effective, with a approx. 50% risk reduction: 0.48 (95% CI 0.35 to 0.64)

Data Source

"The failure of vitamin C supplementation to reduce the incidence of colds in the general population indicates that routine vitamin C supplementation is not justified, yet vitamin C may be useful for people exposed to brief periods of severe physical exercise."

Source: Vitamin C for preventing and treating the common cold

What causes the common cold?

"More than 200 different viruses are known to cause the symptoms of the common cold. An estimated 30-35% of all adult colds are caused by rhinoviruses. In people with asthma, particularly children, rhinovirus infections are also frequently associated with flare-ups. Scientists had previously identified 99 distinct rhinovirus types."

Vitamin C & Cold Duration

A meta-analysis showed that taking Vitamin C may reduce the length of your cold. It may help you recover faster.

A meta-analysis found that taking Vitamin C can potentially reduce the length of your cold by 8% for adults and 14% for children.

Data Source

"Duration of cold episodes that occurred during prophylaxis was significantly reduced in both children and adults. For children this represented an average reduction of 14% in symptom days, while in adults the reduction was 8%."

Source: Vitamin C for Preventing and Treating the Common Cold

Key Takeaways

While limited, studies do show that taking Vitamin C can potentially protect you from the cold, and may help you recover faster.

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More Info

How does Vitamin C help the immune system?

"Vitamin C contributes to immune defense by supporting various cellular functions of both the innate and adaptive immune system. Vitamin C supports epithelial barrier function against pathogens and promotes the oxidant scavenging activity of the skin, thereby potentially protecting against environmental oxidative stress."

How do you catch a cold?

"You can get a cold by touching your eyes or nose after you touch surfaces with cold germs on them. You can also inhale the germs. Symptoms usually begin 2 or 3 days after infection and last 2 to 14 days. Washing your hands and staying away from people with colds will help you avoid colds."

Common Cold vs. The Flu

"In general, flu is worse than the common cold, and symptoms are more intense. Colds are usually milder than flu. People with colds are more likely to have a runny or stuffy nose. Colds generally do not result in serious health problems, such as pneumonia, bacterial infections, or hospitalizations."

Vitamin Guides

Chapter 1: Vitamin A

Chapter 2: Vitamin C

Chapter 3: Vitamin D