Edith Hejberg
According to Daniel M Davis, professor of life sciences at Imperial College London, vitamin C plays a vital role in keeping you healthy.
Many people reach for vitamin C when they feel a cold coming on. But while the nutrient does support overall health, its cold-fighting powers might not be all they’re cracked up to be. So, is this age-old remedy really worth the hype?
What vitamin C actually does for your body
According to Daniel M Davis, professor of life sciences at Imperial College London, vitamin C plays a vital role in keeping you healthy.
It acts as a strong antioxidant, helps your body absorb iron, and is key in making collagen, which supports your skin, joints and more.
The myth of vitamin C and colds
Despite its health benefits, there’s no solid evidence that vitamin C prevents you from catching a cold or helps you recover faster.
“That’s a myth,” says Davis, one that’s been around for more than half a century.
Where the myth began: Linus Pauling
The belief that vitamin C cures colds largely comes from one man: Linus Pauling.
A double Nobel prize winner, Pauling became a passionate advocate for high-dose vitamin C in the 1970s, convincing many of its supposed powers.
A bestseller that changed public opinion
Pauling’s 1970 book Vitamin C and the Common Cold became a publishing hit. It pushed the idea that large amounts of vitamin C could prevent illness, a claim not backed by strong evidence, but widely embraced by the public.
Factories raced to meet new demand
The public response was so intense that supplement companies had to ramp up production.
Factories were built to meet the soaring demand for vitamin C pills, all thanks to Pauling’s influence.
What the research actually says
Modern research has consistently shown that taking vitamin C doesn’t stop you from catching colds.
People who take it are just as likely to get sick as those who don’t.
At best, it might shorten symptoms a bit
There is some evidence that regular vitamin C use could slightly reduce how long a cold lasts, by around 8% in adults.
That’s less than one full day, and not exactly a game-changer.
Why the research is hard to interpret
According to Davis, the data is tricky. People who take high doses of vitamin C often lead generally healthier lifestyles.
That makes it tough to say whether any benefits are from the vitamin or just better overall habits.
Don’t ditch vitamin C altogether
Even if it won’t save you from a cold, vitamin C is still important.
Your body can’t make it on its own, so getting enough through diet or supplements is essential for your health.
If you want to support your immune system…
Rather than relying on vitamin C, Davis recommends looking at vitamin D instead.
It has a much stronger link to immune function and may genuinely help reduce your risk of infections.
Getting enough vitamin D matters more
Your body makes vitamin D from sunlight, but in the darker winter months, it can be hard to get enough.
The NHS recommends considering a supplement between October and March.
So should you take vitamin C for a cold?
If it makes you feel better, go ahead, but don’t expect miracles. Vitamin C isn’t a cure or a shield against colds.
A balanced diet, enough sleep, and proper vitamin D levels will do far more to keep you well.
