The moment someone sneezes in the office, half the room reaches for a fizzy Vitamin C tablet. It has become the undisputed champion of immune support in popular culture. But does science actually support popping high-dose Vitamin C to prevent a cold?
\n\nWhat the Science Says
\n\nExtensive clinical trials have repeatedly shown that taking daily Vitamin C supplements does not prevent you from catching a cold. However, there is a small caveat: if you regularly take Vitamin C before you get sick, it might slightly reduce the duration of the cold (by about 8% in adults) and make the symptoms mildly less severe.
\n\nStarting to take Vitamin C only after you feel a sore throat coming on? Studies show it has virtually no effect.
\n\nThe Real Role of Vitamin C
\n\nThis doesn't mean Vitamin C is useless. It is a potent antioxidant that protects cells from damage, is vital for wound healing, and is required for the body to synthesize collagen (the protein that keeps skin youthful and joints healthy). It also drastically improves your body's ability to absorb iron from plant-based foods.
\n\nSkip the Mega-Doses
\n\nVitamin C is water-soluble. Your body absorbs what it needs, and the rest goes straight into the toilet via your urine. Taking massive 1000mg doses is mostly just creating expensive urine. You can easily meet your daily requirement with amla (Indian gooseberry), citrus fruits, and bell peppers. Save your money on supplements and focus on a balanced diet.
