Myth: Taking vitamin C helps against colds

Camping, festivals, winter – better safe than sorry!

There’s hardly any other dietary supplement that’s taken as widely as this one, especially now during the cold season. Many people swear by taking this popular vitamin regularly, especially when their nose starts running or their throat hurts. But is it actually true that taking vitamin C helps against colds? The 2014 meta-analysis ‘Vitamin C for preventing and treating the common cold’ by H. Hemilä and E. Chalker evaluated 29 comparative trials on the effect of vitamin C on the prevention and treatment of the common cold. The findings cast serious doubt on the benefits of regular vitamin C supplementation for treating an existing cold. HOWEVER: Regular intake of vitamin C is thought to be able to shorten the duration of a cold. According to H. Hemilä and E. Chalker, this can amount to up to 8 per cent, and in children even up to 14 per cent. Furthermore, it was found that people who are exposed to very high levels of physical exertion appear to benefit from taking vitamin C as a preventative measure. The same applies to people who are exposed to very cold conditions. (1)

So what does this actually mean?

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

The widespread vitamin C myth that ‘vitamin C helps against colds’ demonstrates once again that taking dietary supplements should be done thoughtfully and with a sound understanding of the facts. This is the best way to reap the full benefits.

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