Impact of Vitamin C on The Common Cold: Myth or Real

by Nutrition, Wellbeing0 comments


The common cold is a prevalent viral infection affecting the upper respiratory tract. While it is generally considered a mild illness, its impact on daily life and well-being should not be underestimated. One popular remedy that has garnered attention is vitamin C. In this article, we’ll explore the impact of vitamin C on the common cold. We would examine its potential benefits and limitations in alleviating symptoms and reducing the duration of illness.

Overview of Common Cold

The common cold, also known as a viral upper respiratory tract infection, is one of the most prevalent illnesses worldwide. It is typically characterized by symptoms such as nasal congestion, runny nose, sore throat, coughing, sneezing, and fatigue. While the common cold is usually mild and self-limiting, it can still cause discomfort and disrupt daily activities.

Causes of Common Cold:

The common cold is caused by various viruses, with rhinoviruses being the most common culprit. Other viruses responsible for causing colds include coronaviruses, adenoviruses, and respiratory syncytial virus (RSV). These viruses infect the lining of the nose and throat, leading to inflammation and the characteristic symptoms of a cold.


The common cold is highly prevalent, affecting people of all ages and demographics. On average, adults experience two to three colds per year. Children may have even more due to their developing immune systems and increased exposure in school and daycare settings. The incidence of colds tends to peak during the fall and winter months, although they can occur at any time of the year.

Mode of Transmission:

The common cold is primarily transmitted through respiratory droplets when an infected person coughs, sneezes, or talks. These droplets can land on surfaces or be inhaled by others, leading to the spread of the virus. Additionally, the virus can also spread through direct contact with contaminated objects or surfaces, such as doorknobs, toys, or utensils.


The symptoms of the common cold can vary from person to person and may include:

  • Nasal congestion
  • Runny or stuffy nose
  • Sore throat
  • Coughing
  • Sneezing
  • Fatigue
  • Mild headache
  • Muscle aches
  • Low-grade fever (in some cases)

It’s essential to note that while the symptoms of the common cold overlap with those of other respiratory illnesses, such as the flu or allergies, the severity and duration of symptoms are typically milder with a cold.

Overview of Vitamin C

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays a crucial role in various bodily functions. It is essential for the growth, development, and repair of tissues throughout the body and acts as a powerful antioxidant, protecting cells from damage caused by free radicals. Additionally, vitamin C is involved in collagen synthesis, wound healing, iron absorption, and immune function, making it an integral part of overall health and well-being.

How Vitamin C Boosts Immunity:

Vitamin C is renowned for its ability to support immune function and help the body fight off infections. It enhances the function of various immune cells, including neutrophils, lymphocytes, and phagocytes, which play a key role in defending the body against pathogens. Vitamin C also stimulates the production of interferons, proteins that inhibit viral replication, thereby helping to combat infections and reduce the severity of symptoms.

The recommended dietary allowance (RDA) for vitamin C varies depending on age, gender, and other factors. For most adults, the RDA is 75 milligrams per day for women and 90 milligrams per day for men. However, certain individuals may require higher doses of vitamin C, such as smokers, pregnant or breastfeeding women, and those with certain medical conditions or dietary restrictions.

Natural Sources of Vitamin C:

Vitamin C is abundant in many fruits and vegetables, making it easy to obtain through dietary sources. Some of the best natural sources of vitamin C include citrus fruits (such as oranges, lemons, and grapefruits), strawberries, kiwi, papaya, guava, bell peppers, broccoli, Brussels sprouts, and kale. Consuming a balanced diet rich in these foods can help ensure an adequate intake of vitamin C.

Vitamin C Supplementation:

While vitamin C can be obtained through diet alone, some individuals may choose to supplement their intake. This is so, particularly if they have difficulty meeting their daily requirements through food alone or have increased needs due to factors such as illness, smoking, or pregnancy. 

Vitamin C supplements are available in various forms, including tablets, capsules, and chewable gummies, and are generally safe for most people when taken at recommended doses. Our Evergreen Vitamin C comes in 500mg per tablet which can help your daily RDA. 

However, it’s essential to consult with a healthcare professional before starting any new supplement regimen, as excessive intake of vitamin C can lead to adverse effects, such as gastrointestinal upset or kidney stones.

Impact of Vitamin C on The Common Cold

1. Boosting Immune Response: 

One of the primary ways in which vitamin C influences the common cold is by bolstering the immune system. Research by several sources such as Anitra C. Carr et al has shown that vitamin C enhances the function of various immune cells, such as neutrophils, lymphocytes, and phagocytes. By strengthening these cells, vitamin C helps the body mount a more robust defense against viruses that cause the common cold, ultimately reducing the severity and duration of symptoms. Thus, the impact of vitamin C on the common cold is significant in fortifying the body’s natural defenses against viral infections.

2. Reducing Cold Severity: 

Studies like the one by Harri Hemila have suggested that vitamin C supplementation may lead to a decrease in the severity of cold symptoms. In Harri Hemila et al, Vitamin C helps to reduce severity by 15%. While it may not entirely prevent the onset of a cold, regular intake of vitamin C has been associated with milder symptoms and a shorter duration of illness. This impact of vitamin C on the common cold is particularly notable in individuals who are at higher risk of developing complications from respiratory infections, such as the elderly or those with underlying health conditions.

3. Shortening Duration of Illness: 

Another notable impact of vitamin C on the common cold is its potential to shorten the duration of illness. When taken at the onset of symptoms, vitamin C has been shown to expedite recovery and promote a quicker return to optimal health. Harri Hemila et al also revealed that an increase in supplementation shortened the sickness duration. By supporting the body’s immune response and mitigating the inflammatory processes associated with viral infections, vitamin C helps expedite the resolution of cold symptoms, allowing individuals to resume their daily activities sooner.

4. Enhancing Antiviral Activity: 

Vitamin C also exerts its impact on the common cold by enhancing the body’s antiviral defenses. It stimulates the production of interferons, proteins that play a crucial role in inhibiting viral replication and spread. By increasing the production of interferons, vitamin C helps limit the spread of viruses in the body, preventing them from causing widespread infection and reducing the severity of cold symptoms.

5. Improving Respiratory Health: 

Additionally, vitamin C contributes to respiratory health, which is particularly relevant in the context of the common cold. It helps maintain the integrity of the respiratory epithelium, the protective lining of the airways, thus reducing the likelihood of viral attachment and entry. Furthermore, vitamin C’s anti-inflammatory properties help alleviate symptoms such as coughing and congestion, improving overall respiratory function and comfort during a cold.

6. Supporting Collagen Formation: 

Beyond its direct impact on the common cold, vitamin C plays a critical role in collagen synthesis, which is essential for maintaining the integrity of mucous membranes throughout the body. By supporting the health of mucous membranes in the respiratory tract, vitamin C helps strengthen the body’s first line of defense against pathogens, including those that cause the common cold. This highlights the importance of adequate vitamin C intake in supporting overall respiratory health and immune function.


In conclusion, vitamin C plays a vital role in combating the common cold. Its ability to boost immunity, reduce symptom severity and duration, and support respiratory health highlights its importance in maintaining overall well-being. Whether through diet or supplements with Evergreen Vitamin C, ensuring sufficient intake of vitamin C is crucial for resilience against colds and other respiratory infections. Incorporating vitamin C into daily routines can help mitigate the impact of the common cold and promote overall health.


Q. Can vitamin C prevent me from getting a cold?

A. While vitamin C may help reduce the severity and duration of cold symptoms, it cannot completely prevent you from getting sick.

Q. Is it better to get vitamin C from supplements or food?

A. It’s generally best to obtain nutrients from whole foods whenever possible, as they contain a variety of other beneficial compounds.

Q. Can I overdose on vitamin C?

A. While vitamin C is water-soluble and excess is usually excreted in the urine, high doses can cause gastrointestinal discomfort and other side effects.

Q. Are there any interactions between vitamin C and medications?

A. Vitamin C supplements may interact with certain medications, so it’s essential to consult with a healthcare professional before taking them.

Q. What are some signs of vitamin C deficiency?

A. Symptoms of vitamin C deficiency include fatigue, weakened immune function, slow wound healing, and swollen or bleeding gums.

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