Essential for the proper functioning of the immune system, vitamin C is a precious ally for enduring winter, but not necessarily a miracle shield against colds, recalls a Mayo Clinic researcher.
- Vitamin C is essential to strengthen the immune system, promote healing and protect joints. But it does not prevent colds, although it can, in some cases, slightly reduce their duration.
- Extra doses of vitamin C may speed recovery from a cold, but only marginally. “If a cold usually lasts seven days, vitamin C could reduce that duration by about 13 hours.”
- A diet rich in fruits and vegetables is generally sufficient to cover daily vitamin C requirements. To increase intake, a 500 mg supplement may be considered, but without exceeding the recommended doses.
With winter comes cold and flu season, and many turn to vitamin C to boost their immune systems and avoid getting sick. But is it really effective against a simple cold? Dr Jesse Bracamonte, doctor at the Mayo Clinic (United States), takes stock of the real benefits of this vitamin in a interview.
The proven benefits of vitamin C
Vitamin C plays an essential role in several functions of the body. “It helps strengthen the immune system, promotes wound healing, protects collagen and joints, and even contributes to tendon health”explains Dr. Bracamonte. These benefits make it an essential nutrient for maintaining good overall health.
But when it comes to preventing colds, the effects of vitamin C are more limited. Research shows that increased consumption of this vitamin does not prevent colds, although in some cases it can slightly reduce their duration.
According to the specialist, additional doses of vitamin C can speed up the recovery from a cold, but only marginally. “If a cold usually lasts seven days, vitamin C could reduce that duration by about 13 hours”he specifies. A gain that is certainly modest, but which may encourage some to increase their vitamin C intake during periods of illness.
Where to find vitamin C in food?
For the majority of people, a diet rich in fruits and vegetables is enough to meet the daily requirement of vitamin C. Citrus fruits such as oranges, strawberries and red peppers are excellent natural sources. For those who wish to increase their intake, a daily supplement of 500 milligrams, in tablet form, may be considered.
Dr Bracamonte nevertheless warns against excess. “Too much vitamin C is not necessarily a good thing. It is important to respect the recommended doses and not exceed them”he advises. In general, it is best to consult a healthcare professional before taking any supplement. Each individual has different needs, your doctor will be able to recommend the appropriate doses and the real usefulness of a food supplement in your case.