Vitamin C supplements do not reduce the risk of colds, but they can improve symptoms and speed up recovery. Dr. Le Huyen Nhi, from the Department of Nutrition at Tam Anh General Hospital in Hanoi, explains the importance of vitamin C in maintaining bone, muscle, and blood vessel health. This soluble vitamin supports collagen formation, iron absorption, and strengthens the immune system by increasing T lymphocyte activity, phagocytic function, and leukocyte mobility. Vitamin C also promotes the production of antibodies and interferon, which help fight off infections.
Moreover, vitamin C acts as an antioxidant, combating oxidative stress during infections. A deficiency in this nutrient can lead to symptoms such as easy bruising, bleeding gums, fatigue, a weakened immune system, and an increased risk of infection. Dr. Huyen Nhi emphasizes the role of vitamin C in increasing disease resistance and reducing symptoms and duration of respiratory infections like colds, flu, bronchitis, and sinusitis. Supplementing with vitamin C during a cold can help reduce symptoms by up to 85%, but it does not prevent the risk of catching a cold.
It is important to note that vitamin C is not produced naturally in the body and must be obtained through diet or supplementation. Adults should consume 90 mg of vitamin C daily for men and 75 mg for women