Buzz
Vitamin C enjoys almost mythical status among over-the-counter supplements. Many of us turn to a few tablets when we fear illness is near or stir up a glass of Emergen-C at the first sniffle. It’s appealing to think of it as a universal remedy, but the reality doesn’t always align with that fantasy.
Vitamin C might not have reached its current prominence without the enthusiasm of Nobel laureate Linus Pauling. (His passion was, somewhat ironically, contagious.) Yet, even today, the Linus Pauling Institute at Oregon State University states: “It is widely thought by the general public that vitamin C boosts immune function, yet human studies published to date are conflicting.”
When vitamin C does (on rare occasions) prove beneficial
As highlighted in a previous article on immune-boosting supplements, the benefits of vitamin C are limited and likely don’t apply to most people. However, those who are under significant stress from intense physical activity, such as marathon runners or soldiers in harsh cold conditions, may find that vitamin C helps reduce their chances of catching a cold.
Several studies have shown that people who consume high doses of vitamin C regularly might experience slightly shorter colds, potentially ending a day or half a day sooner. However, the vitamin doesn’t actually prevent them from getting sick. A 2013 Cochrane review emphasized that the findings are inconclusive, and even the reduction in cold duration is not consistently observed in research.
The National Institutes of Health summarizes the findings as follows:
The available research suggests that taking vitamin C regularly at doses of at least 200 mg per day does not reduce the risk of catching the common cold in the general population. However, it might be beneficial for those exposed to extreme physical stress or cold environments, as well as for individuals with low vitamin C levels, such as the elderly or chronic smokers.
Additional vitamin C does not accelerate recovery from illness.
According to the Linus Pauling Institute, once you start experiencing cold symptoms, taking supplements won't be effective. The window for potentially shortening your cold has already passed by then.
The institute’s page on vitamin C reviews various studies related to other health issues. It's a good read if you're interested in learning more. Ensuring you get enough vitamin C can reduce the chances of certain health problems, such as heart disease.
Fortunately, vitamin C is abundant in fruits and vegetables, so as long as you're maintaining a healthy diet, you should easily meet your needs. If you're considering supplements, there are few downsides. High doses can cause diarrhea, but there’s no solid evidence of any long-term harm from taking large amounts. For safety, it’s recommended to stay under 2,000 mg per day.
Alternatives to vitamin C supplements
If you're feeling a scratchy throat, avoid grabbing Emergen-C or Airborne unless it’s part of your personal routine that helps you feel better—if that’s the case, you can embrace the placebo effect.
What should you stock up on instead? Honey is one of the most effective natural cough syrups. If you're looking to clear your congestion, head to the counter and ask for pseudoephedrine, which is often kept behind the counter. (Don't bother with its over-the-counter substitute, phenylephrine, often sold as "Sudafed PE" or other brands—it just doesn't work.) For sinus relief, using a neti pot (for adults) or a bulb syringe/NoseFrida (for children) might also be helpful.
Make sure to stay hydrated, get as much rest as you can, and clear your schedule of any stressors you can afford to postpone. Even if you still get sick, at least you’re minimizing additional strain on your body. Your immune system can usually handle things well if you give it the chance—and it doesn’t need extra vitamin C for help.
