Does vitamin C help prevent colds and flu? This is what science says

Weather of Arabia - We know that vitamin C (or as it is known as ascorbic acid), is necessary for the functioning of our immune system, so many of us resort to taking vitamin C supplements as a way to prevent colds and flu when the weather becomes colder. But is there any scientific evidence that vitamin C is effective in preventing disease? This is what we will answer in the following lines.

The theory that vitamin C protects us from seasonal diseases is relatively new. It was popularized in the early 1970s by Nobel laureate Linus Pauling, but he has no solid evidence to support his claim. In the following decades, many scientists tried to determine the exact effect of vitamin C on the common cold, but the results were disappointing. However, recent studies have come up with mixed results.

What is vitamin C?

Vitamin C plays many important roles in our bodies. It is necessary for the production of collagen in the skin, which maintains the elasticity of the skin and various tissues in our bodies. In general, vitamin C deficiency is associated with a weakened immune system and an increased risk of infection. Ascorbic acid also helps with hormone production, energy metabolism, neutralization of free radicals, and iron absorption in the digestive system. (1)

Does taking vitamin C affect colds?

When it comes to the effect of vitamin C on colds, studies tend to produce mixed results, but there are currently no clinical recommendations that support the use of high-dose vitamin C supplements to reduce the risk of respiratory infections in the general population.

However, it may be recommended for certain groups (such as athletes or the military) who show signs of vitamin C deficiency. Vitamin C supplements may also be recommended for those at risk of severe infection (such as those who are obese, diabetic, or the elderly), as they may help reduce inflammation.

Getting enough ascorbic acid during an infection is fine, but that doesn't mean that vitamin C can completely and effectively prevent you from catching colds during the winter months. There is not enough evidence to show that vitamin C is an effective preventative treatment for the common cold. However, severe deficiency makes it difficult for our bodies to fight infection. This means that over time, not getting enough vitamin C may increase your risk of disease. (1)

Does vitamin C help prevent colds?

According to a study published in the journal Nutrition , vitamin C helps maintain the integrity of the epithelial barriers in our bodies (which are all surfaces that prevent any external pollutants from entering our bodies) such as the skin and intestinal walls.

Vitamin C also helps protect our skin from pathogens by strengthening its structure and enhancing its ability to "scrape" free radicals, and boosts our immune system's ability to detect and destroy microbes before they begin to pose a threat to our health. So in theory, vitamin C should protect us from these minor respiratory infections.

But according to a Cochrane systematic review, there is no evidence that vitamin C supplementation reduces the incidence of the common cold in the general population. However, it may be beneficial for people who engage in intense physical exercise, as intense exercise greatly increases oxidative stress which may weaken epithelial barriers and increase the chance of infection.

Does "Vitamin C" help in treating colds?

According to a study in the journal Nutrition , a daily dose of vitamin C helps increase the production and proliferation of B and T lymphocytes. B lymphocytes make antibodies that bind to bacteria and viruses. This process helps our immune system to recognize them as foreign objects. The role of T lymphocytes is to destroy these unwanted visitors. So again, in theory, vitamin C should help us shorten the duration and relieve cold symptoms.

According to an analysis published in Biomed Research International , vitamin C can help shorten the duration of the common cold, as time to symptom improvement and time to overall recovery were better with vitamin C supplements than with antiviral treatment alone.

The results of another analysis, published in the journal Biomed Research International , indicate that taking additional therapeutic doses at the onset of a cold may also help shorten the duration of the illness, as well as relieve symptoms such as chest pain, fever and chills.

How much vitamin C do you need to stay healthy?

The recommended daily dose of vitamin C depends on several factors, including age and gender. Here is the recommended daily dose according to the National Institutes of Health :

• Women need about 75 mg of vitamin C per day
• Men need 90 mg of vitamin C daily
• The recommended dose for pregnant and breastfeeding women is between 80 mg to 120 mg per day (depending on their age).
• Smokers need 35 mg more per day than non-smokers

It is indicated here that vitamin C is water soluble, which means that it is not stored in the body but the excess is excreted in the urine. However, high doses of vitamin C may lead to unwanted side effects, so it is best not to exceed the daily upper limit of 2g of supplementation.

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