Vitamin C and Infections. Nutrients , ; 9 4 : DOI: ScienceDaily, 30 March University of Helsinki. Larger doses of vitamin C may lead to a greater reduction in common cold duration. Retrieved November 12, from www.
On average, the vitamin C An international team has now found a The common cold is the most frequent infectious disease in humans, and the average person gets one several times per year. Around , Nobel prize winner Linus Pauling popularized the theory that vitamin C helps treat colds.
He published a book about cold prevention using megadoses of vitamin C, or up to 18, mg daily. For comparison, the RDA is 75 mg for women and 90 mg for men. But in the following few decades, multiple randomized controlled studies examined whether the vitamin had any effect on the common cold.
An analysis of 29 studies including 11, participants concluded that supplementing with mg or more of vitamin C did not reduce the risk of catching a cold 1. Other studies in adults have found 6—8 grams per day to be effective 2. Vitamin C appears to have even stronger effects in people who are under intense physical stress. In marathon runners and skiers, vitamin C alantost halved the duration of the common cold 1. Although vitamin C supplements have no effect on the risk of catching a cold, they appear to reduce its severity and duration.
Collagen is the most abundant protein in mammals, keeping skin and various tissues tough but flexible. In fact, a vitamin C deficiency significantly weakens the immune system and increases the risk of infections 4.
Nobel laureate Dr. Linus Pauling famously claimed that taking large doses of vitamin C helps thwart a cold. Is there something to these claims? Our bodies don't make vitamin C, but we need it for immune function, bone structure, iron absorption, and healthy skin. We get vitamin C from our diet, usually in citrus fruits, strawberries, green vegetables, and tomatoes. The Recommended Dietary Allowance for men is 90 milligrams mg per day, and for women, it's 75 mg per day.
To continue reading this article, you must log in. Already a member? Login ». As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. Popular belief is that vitamin C can cure the common cold.
However, research about this claim is conflicting. Although not fully proven, large doses of vitamin C may help reduce how long a cold lasts. They do not protect against getting a cold. Vitamin C may also be helpful for those exposed to brief periods of severe or extreme physical activity. The likelihood of success may vary from person to person.
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