Vitamin C supplements & the common cold

by Charlotta Josefine Levering, RD, CDN

Do vitamin C supplements (such as Emergen-C® or similar) really help prevent the common cold? Let’s take a closer look at what the research says.

A widespread practice during cold season in hopes of getting protection is to take vitamin C supplements. Research shows that when taking these supplements during sickness they have not been proven to prevent a cold – and that to reduce the duration or symptoms of a cold they would have to be taken in higher doses than what is considered safe to consume. It is also worth noting that some disease states, treatments, and medications can interact with vitamin C supplementation.

Consuming vitamin C from a variety of foods, and doing so daily, has been shown to be the most helpful in reducing the duration of a cold. Another added benefit of consuming whole foods instead of a supplements is that you get a packaged deal of helpful nutrients, including fiber and other important vitamins and minerals. It can be much easier to eat your daily need of vitamin C than you might think.

Here are some examples that provide the daily amount of vitamin C for a healthy individual:

• 5 oranges
• 2 kiwis
• 1 cup diced strawberries
• 1 medium bell pepper
• 1 cup broccoli
• 1 cup papaya
• 5 cup kale

Other sources of vitamin C include spinach, Brussels sprouts, cauliflower, potatoes, all citrus fruits, mango, pineapple, and tomato. To retain more vitamin C when cooking, reduce cooking time and choose options such as roasting or steaming instead of boiling.

In conclusion, save your money on vitamin C supplement powders and try to eat a variety of fruits and vegetables as part of a healthy eating routine!