Does Vitamin C Help Prevent Colds?

Vitamin C is an essential nutrient that should be a part of our daily diet. Some of the functions of Vitamin C include maintaining healthy skin, healing wounds, helping our bodies absorb iron from vegetables, and promoting a healthy immune system. While there is no evidence that Vitamin C will prevent the cold, evidence does show that regular and consistent consumption of Vitamin C prior to catching the cold may help reduce the duration of the cold symptoms. Some healthcare professionals argue that this benefit is minimal. Mainly because the duration of the cold symptoms may only be shortened by thirteen to twenty-four hours. While I find thirteen hours to twenty-four hours to be disappointing, I do not necessarily agree that it is minimal. That’s half a day to a full day of recovering and feeling better sooner.

The National Institutes of Health recommends that adult men consume 90 mg of Vitamin C per day and that women consume 75 mg per day. Sources of Vitamin C include citrus fruits such as lemons and oranges. Other sources include berries and dark-green, leafy vegetables such as broccoli and spinach. The key to reducing the duration of the cold is consistent intake of Vitamin C. Waiting until we get a cold to begin taking Vitamin C does not seem to have much impact on the cold, whereas regular and consistent consumption of Vitamin C may be effective. Consistency is the key to this health benefit.

Getting our recommended daily intake of Vitamin C is easier than you might think. Consuming one cup of orange juice, one cup of strawberries, or two medium size kiwi fruits once a day will provide us with our recommended daily intake of Vitamin C. So will one cup of cooked broccoli, one cup of cooked Brussels sprouts, or one cup of raw bell-peppers. We can get creative with foods such as spinach and tomatoes, which individually have lower amounts of Vitamin C, but when combined collectively as a salad can provide us with a generous portion of Vitamin C.

Vitamin C may also be taken in pill form or as a supplement. Vitamin C supplements may not provide the same health benefits as Vitamin C found in naturally occurring food sources. However, that is not to say that vitamins taken in pill form offer no benefits. If you choose to take a Vitamin C supplement or your healthcare provider has recommended a Vitamin C supplement, discuss any concerns you may have with them.

In closing, I have included a link to my video, How To Make Vitamin C Enriched Lemonade, to help you get your daily dose of Vitamin C. Enjoy!

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Clifton Joullian B.S.N., R.N.

The Nurse Farmer