Myth: Taking vitamin C helps against colds

Camping, festivals, winter - better safe than sorry!

There is hardly a dietary supplement that is taken in such large quantities, especially during the cold season. Many people swear by taking this popular vitamin regularly. Especially when their nose starts to run or their throat hurts. But is it really true that taking vitamin C helps prevent colds? The 2014 meta-analysis "Vitamin C for preventing and treating the common cold" by H. Hemilä and E. Chalker analysed 29 comparative trials on the effect of vitamin C on the prevention and treatment of the common cold. The result strongly questions the benefit of regular vitamin C supplementation against an existing cold. BUT: The regular intake of vitamin C is said to be able to shorten the duration of a cold. According to H. Hemilä and E. Chalker, this can be up to 8 % and in children even up to 14 %. It was also found that people who are exposed to very high levels of intense physical exertion appear to benefit from prophylactic vitamin C intake. The same applies to people who are exposed to very cold temperatures. (1)

What does this mean in plain language?

1. Taking vitamin C only when the cold is already in full swing makes less sense.
2. Vitamin C does not generally help AGAINST colds, but it can shorten their duration (1).
3. Vitamin C as a preventative measure can be particularly useful before high levels of physical stress or long, cold periods outdoors.

The widespread vitamin C myth "vitamin C helps against colds" shows once again that dietary supplements should be taken with care and with background knowledge. This allows you to benefit optimally from the positive effects.

(1) Hemilä H, Chalker E. Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev. 2013 Jan 31;2013(1):CD000980. doi: 10.1002/14651858.CD000980.pub4. PMID: 23440782; PMCID: PMC8078152.