Ah, the common cold! That unwanted companion that shows up without warning, especially during the winter, and turns our days into a succession of sniffles, coughs and tissue packs. You know what we mean, don’t you? Who hasn’t desperately searched for a quick solution to get rid of this scourge?
Among the most popular remedies, vitamin C, a water-soluble vitamin essential for the body, is often at the top of the list. But is this little vitamin really the magic wand to beat the common cold, or is it just a well-rooted myth?
We take you on a journey through scientific evidence to untangle fact from fiction.
Where does the cold come from?
A cold is an infection of the upper respiratory tract (nasal passages and throat), particularly common in winter.
About a hundred viruses can cause the common cold. The main family of viruses involved are the “rhinoviruses” or “nasal cavities viruses”. The common cold is a slightly contagious condition, but it affects most people on average 2 to 3 times a year.
Indeed, rhinoviruses can survive for several hours outside the body and can therefore easily come into contact with the nasal passages. Contrary to popular belief, the spread of colds is not directly correlated with the drop in temperature. In fact, it is the increased tendency to frequent enclosed spaces in winter – and therefore more concentrated in individuals – which further justifies the spread of the virus.
The origins of belief
The belief that vitamin C can prevent or cure the common cold dates back to the 1970s, when Linus Pauling, a brilliant chemist and two-time Nobel Prize winner, proclaimed the benefits of high doses of vitamin C. His writings quickly gained traction, and vitamin C has earned its stripes as a superhero in our fight against the common cold.
Scientific studies on vitamin C and the common cold
To see if our superhero really lives up to his promises, many studies have been conducted. One of the most comprehensive comes from the Cochrane Collaboration, known for its rigorous analyses.
Cold prevention
The meta-analysis by the Cochrane Collaboration(1) offers us a wonderful revelation: for the majority of us, taking vitamin C regularly does not prevent us from catching colds (sorry to bust the myth!).
However, if you're an endurance athlete, such as a marathon runner, skier, or even a soldier in training, it seems that vitamin C may reduce your chances of getting sick. This may be because vitamin C helps support the immune system. Maybe running a marathon in the rain won't seem so bad anymore?
Duration and severity of symptoms
Okay, so prevention may not be there, but what about the duration and severity of symptoms? Regular vitamin C intake may, according to the same meta-analysis, slightly reduce the duration of the common cold—by 8% in adults and 14% in children.
In other words, instead of dragging that cold around for ten days, you might get through it in nine. Not something to jump for joy over, but still worth taking!
Taking vitamin C after cold symptoms appear
What if you start taking vitamin C at the first sneeze? Again, the studies are disappointing: there is no significant effect on the duration or severity of the cold. Yes, it seems that our superhero is a little late to the party.
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The biological mechanisms of vitamin C
Vitamin C has some tricks up its sleeve. It is known for its antioxidant properties and for its contribution to supporting our immune system. It helps protect our cells from free radicals and is essential for the production of collagen, which repairs our tissues.
However, given the diversity of viruses that cause colds, these superpowers are not always enough.
Conclusion
In conclusion, while vitamin C is crucial to our health, scientific evidence shows that it is not a cure-all for the common cold. It may slightly shorten the duration of symptoms, but it does not prevent or cure the common cold.
So, before you rush out and pop massive doses of vitamin C when you have a cold, remember that other simple measures, such as good hand hygiene and a balanced diet, are your best allies. As for vitamin C, consume it sensibly and enjoy its benefits as part of a healthy diet!
(1) Douglas RM, Chalker EB, Treacy B. Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev 2000;(2):CD000980.
