Myth: Vitamin C helps against colds

Myth: Taking vitamin C helps fight the common cold

Myth: Vitamin C helps against colds - is that really true?

Author: Anna-Sophia Lippoldt

B.A. Sporttherapie und Prävention

„Cough, runny nose, sore throat? Then I would recommend vitamin C – that helps!”

There is hardly a dietary supplement that is supplemented in such large numbers right now during the cold season. Many swear by the regular intake of the popular vitamin. Especially when your nose starts running or your throat hurts. But is it really true that taking vitamin C helps fight a cold? The meta-analysis “Vitamin C for preventing and treating the common cold” from the year 2014 by H.Hemil¨ & E. Chalker evaluated 29 comparative tests on the effect of vitamin C on the prevention and treatment of a cold. The result strongly questions the usefulness of regular vitamin C supplementation against an existing cold. BUT: Regular intake of vitamin C is said to be able to shorten the duration of a cold. According to H.Hemil¨ & E. Chalker this can be up to 8% and in children even up to 14%. Furthermore, letß It has been found that people who are exposed to very high levels of intense physical stress seem to benefit from taking vitamin C prophylactically. The same applies to people who are exposed to very severe cold. (1)

What does that mean in plain language:

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

The widespread vitamin C myth “Vitamin C helps fight colds” shows once again that the intake of dietary supplements should be considered and should be done with background knowledge. This is the best way to benefit from positive effects.

(1) Hemil¨ 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.