Myth: Taking vitamin C helps against colds

Camping, festivals, winter – better safe than sorry!

Hardly any dietary supplement is taken as widely during the cold season as vitamin C. Many swear by regularly taking this popular vitamin, especially when the nose starts to run or the throat becomes sore. But is it really true that taking vitamin C helps against colds? The meta-analysis “Vitamin C for preventing and treating the common cold” from the year 2014 by H. Hemilä and E. Chalker evaluated 29 comparative trials on the effect of vitamin C on the prevention and treatment of a cold. The result seriously calls into question the benefit of regular vitamin C supplementation against an already existing cold. BUT: Regular intake of vitamin C may shorten the duration of a cold. According to H. Hemilä and E. Chalker, this can be up to 8% and even up to 14% in children. Furthermore, it was found that people who are exposed to very high-intensity physical exertion seem to benefit from prophylactic vitamin C intake. The same applies to people who are exposed to very severe cold. (1)

What does that mean in plain terms?

1. It's less useful to start taking vitamin C only once a cold is already in full swing.
2. Vitamin C does not universally help AGAINST colds, but it can shorten their duration (1).
3. 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 “vitamin C helps against colds” shows once again that taking dietary supplements should be done thoughtfully and with background knowledge. That way, you can make optimal use of any 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.