It has been over 40 years since Linus Pauling wrote the book, Vitamin C and the Common Cold. Dr. Pauling based his opinion on several studies that showed vitamin C was very effective in reducing the severity of symptoms, as well as the duration of the common cold. Since that time, the research has been very controversial. A new study adds another strong argument that vitamin C supplementation does in fact, produce the results that Pauling promoted. Over 30 clinical trials involving 11,350 study participants have been designed to judge the effectiveness of vitamin C in the prevention or treatment of the common cold. While the results from individual studies may be mixed, when the results from higher quality studies are pooled researchers have concluded that vitamin C can be quite beneficial in reducing the risk of developing a cold. This conclusion especially applies to individuals in high stress situations. Vitamin C supplementation may also reduce the duration of a cold by a day or so.
In a randomized, double-blind, 8-week controlled trial conducted at Arizona State University, vitamin C supplementation was found to be associated with reductions in the incidence of the common cold and increases in physical activity levels. The subjects, 28 men aged 18 to 35 years, received either 1,000 mg of vitamin C or a placebo, daily. The number of participants reporting cold episodes was just 7 in the vitamin C group, compared to 11 in the placebo group, during the 8 week trial representing a risk reduction of 45% in the vitamin C group. In addition, cold duration was significantly reduced in the vitamin C group (by 59%), as compared to the placebo group, as well. In the final 2 weeks of the trial, the physical activity score rose modestly (+39.6%) among subjects in the vitamin C group, compared to the placebo group after adjusting for baseline values. The authors concluded: “These data suggest significant health advantages associated with vitamin supplementation in a population with adequate-to-low vitamin C status.”
Previous studies have shown that the benefits of vitamin C against the common cold may be particularly helpful when people are exposed to stress or cold weather. In six trials involving a total of 642 marathon runners, skiers, and soldiers on sub-arctic exercises, the risk of developing a cold was reduced by 50% in the vitamin C group, compared to a placebo. Vitamin C was also shown to reduce the duration of a cold slightly in these trials. This new study provides an interesting wrinkle in that vitamin C was shown to be effective even in a warm weather location like Phoenix, Arizona. Another interesting aspect of this study was vitamin C supplementation increasing physical activity. Several early studies showed that low levels of vitamin C are associated with fatigue and aversion to exercise. In addition, a couple of placebo-controlled intervention studies have showed that vitamin C supplementation educed perception of effort during exercise. The thought is that vitamin C in may be promoting physical activity via its antioxidant properties, since oxidative stress is definitely related to fatigue.
Johnston CS, Barkyoumb GM, Schumacher SS. Vitamin C supplementation slightly improves physical activity levels and reduces cold incidence in men with marginal vitamin C status: a randomized controlled trial. Every winter, millions of people suffer with congestion, coughs, fever and other symptoms of the common cold. They may lose days from work. (If they don’t take time off, they spread the virus causing the cold to many other individuals.) But is there a way to prevent colds? One reader thinks he has found one. Q. My wife and I have been taking extra vitamin C after each meal for more than a dozen years. Despite being around people with colds, we have had none. We’ve had no side effects from the vitamin C. A. Health professionals generally dismiss vitamin C to prevent colds. A review of 29 trials of vitamin C for colds concluded that vitamin C doesn’t seem to prevent colds for most people but it consistently reduces their duration and severity (Cochrane Database of Systematic Reviews, Jan. 31, 2013).
Perhaps that is because vitamin C can increase the activity of the immune system (Journal of Biological Regulators and Homeostatic Agents, Apr-June, 2013). More than 200 different viruses can cause cold symptoms, so we’re not surprised that vitamin C might not work against all of them. Along with vitamin C, zinc also enhances immunity and can help reduce the duration of cold symptoms (Annals of Nutrition & Metabolism, 2006). Two preliminary studies showed that supplementation with 1000 mg vitamin C and 10 mg zinc reduced the duration of runny nose significantly more than placebo (Journal of International Medical Research, 2012). Analysis of 34 clinical trials show that the Chinese herb Andrographis paniculata and a preparation of ivy, primrose and thyme are far better than placebo for controlling coughs from colds (Forschende Komplementarmedizin, online Dec. 14, 2015). You’ll find a variety of other natural cold fighters in our Guide to Colds, Coughs and the Flu.Well, it is the winter season here in New York City and with the bacteria generated in the subways I am in constant fear of catching a cold.
Does that stuff Airborne work? I know it was created by a teacher but does that mean it works? Well, I really need this response, it's on sale at the local pharmacy. To sneeze or not to sneeze? Dear To sneeze or not to sneeze, People in the United States spend billions of dollars a year trying to escape the misery of the common cold. Though some swear by remedies ranging from vitamin C to garlic to exercise, scientists have not conclusively found anything that will prevent, cure, or shorten the course of the common cold. The manufacturers of Airborne claim that the unique combination of herbs, amino acids, antioxidants, and electrolytes "offers vitamin and mineral support for hours," and imply that it helps the body fight bacteria and viruses by boosting the immune system. They have withdrawn their original claims that their product cures or prevents colds. In addition to vitamins, Airborne contains echinacea, an herbal supplement some people take on its own for colds or the flu.
Similar to research on vitamin C, studies draw a mix of conclusions about whether echinacea works in preventing or treating colds. There are many products on the market, as well as natural remedies, that successfully treat the symptoms of the cold: body aches, sore throat, stuffy nose. However, as of yet, there is no proven cure. Some people may feel that Airborne works for them, but it's tough to say conclusively. Colds can last anywhere from one to ten days and a person's immune system will eventually fight it off, even without vitamins or supplements. There has been one study on the effectiveness of Airborne. The clinical trial was a double-blind, placebo study, meaning that neither the researchers nor the participants knew who took the real supplement and who took the placebo until after the trial ended. The study found that Airborne out-performed the placebo, however many people question the potential bias of this study because the research was conducted by the manufacturer.
Additionally, some people have expressed concern about the amount of vitamins A and C contained in Airborne. According to the Food and Drug Administration, the average adult should have 5000 units of vitamin A each day, and 60mg of vitamin C. One dose of Airborne contains 5000 units of A and 1000mg of C, and the package recommends taking a dose every three hours. That means taking significantly more than the recommended daily allowance of both. Overdosing on vitamin A may cause nausea, vomiting, headache and dizziness. Too much vitamin C can cause diarrhea and excess gas. Subways and other enclosed spaces with many people can be germy, especially in cold season. Medical professionals say your best defense against the common cold is maintaining a healthy lifestyle. That includes: eating a balanced diet, being physically active, and getting plenty of sleep. On top of that, thorough hand washing with soap and water, especially before you eat, can keep the subway germs at bay. So, before you go out and buy the new very berry flavor of Airborne or a similar supplement, it might be wise to take its claims with a grain of salt (mix with eight ounces of water and gargle!).