Does Vitamin C Actually Help You Fight Off a Cold? Here’s What Experts Say

Orange juice and fizzy tablets have long been go-to remedies when a cold starts brewing. But according to several physicians, the science behind vitamin C tells a more complicated story.

It's officially that time of the year again: cold and flu season. The sniffles can creep up when you least expect them, which is why it's smart to stock up on cough syrups and lozenges to help you through should they strike.

But should vitamin C be part of your self-care kit, specifically for the flu? The answer might surprise you. "We know that vitamin C does help your immune system function well," says Dr. Jesse Bracamonte, a Mayo Clinic family physician.

"It helps with wound healing, helps with even collagen and joint protection, and even some tendon protection," he continues. "Overall, though, vitamin C taken in extra doses to prevent common colds hasn't proven true."

Dr. Jennifer George, a family medicine physician at Aurora Health Care, agrees. "Although research does show that taking vitamin C can make your cold symptoms milder, it won't protect most people from getting a cold," Dr. George explains.

"Taking vitamin C shortens the course of the cold by about 10%. Meaning that if a cold takes 10 days to recover, someone taking vitamin C would recover in about nine days," she notes.

Dr. Mindy Lacey, a family medicine physician at Nebraska Medicine, shares that view. While studies into vitamin C's relationship with the common cold are ongoing, Dr. Lacey says the vitamin won't ward off colds.

"It doesn't prevent the common cold," she says. "It may help decrease the duration of a cold, but simply taking vitamin C will not prevent or cure your cold."

A cold is a viral infection that causes the body to produce toxins and free radicals. These unstable atoms, which also form when we digest food or are exposed to secondhand smoke, can harm cells and contribute to illness and aging.

By counteracting those free radicals, vitamin C shortens the length of a cold. There's also evidence that it can keep the common cold from progressing into something more serious, such as pneumonia or lung infections.

While research shows vitamin C's effects on the flu are limited, it remains an essential part of your immune system. Our bodies can't produce vitamin C, also known as ascorbic acid, and because it's water-soluble, they can't store it either.

Found in fruits, vegetables, and supplements, it plays a role in controlling infections and healing wounds. And as an antioxidant, vitamin C fights off harmful free radicals that can damage cells.

"When we're exposed to too much sun, vitamin C will help protect the skin as an antioxidant," says Dr. Lacey. "It also protects from other environmental aggressors like cigarette smoke, pollution, UV light and other toxins."

"Vitamin C is needed to form blood vessels, cartilage, muscle tissue and collagen in the bones," Dr. George adds. "It is also needed for the healing process and helps the body absorb and store iron."

Dr. George says the benefits of vitamin C are much greater when it's consumed through food, and you likely already have plenty of good sources in your kitchen. These include citrus fruits, berries, potatoes, tomatoes, peppers, cabbage, Brussels sprouts, broccoli, and spinach.

As for a cure for the common cold, there isn't one. Experts say you simply have to let it run its course. However, staying hydrated, getting plenty of rest, eating nutrient-rich foods, and taking over-the-counter medications can ease symptoms and keep you comfortable while you recover.