Does vitamin C help with colds? The common cold is the most common infectious disease of the upper respiratory tract in the world, caused by a large group of viruses. Mostly transmitted by airborne droplets, pathogens penetrate the larynx, nasal cavity, and pharynx, where they multiply actively and cause cell death.
In parallel, toxins are released into the bloodstream, which provoke intoxication, which is accompanied by fever, aching joints, headache and general malaise. With normal immunity, a cold affects a person on average 1-2 times a year, with weakened body protection - from 3 to 4 times.
The role of vitamins during colds
Vitamins in the cold season are an essential component of quality treatment, as they:
- possess immunomodulatory properties that accelerate the process of antibody production and destroy colds;
- do not allow the penetration of pathogens into the epithelial cells;
- participate in the restoration of viruses of the mucous membrane of the respiratory tract damaged by viruses.
Does Vitamin C Cure a Cold?
The most useful for colds is vitamin C, which stimulates the synthesis of interferons, which are responsible for antiviral immunity. At one time it was even believed that he was able to cure a cold. Is it so? The myth that arose in the 70s and encouraged parents to feed their children “ascorbic” almost instead of sweets (in other words, vitamin C was used everywhere for colds) was debunked some time ago. The results of studies showed that in large doses, ascorbic acid can reduce the duration of the disease by only half a day. That is, patients who took vitamin C during a cold were as ill as those who did without it. Therefore, this agent is unlikely to play a decisive role in curing the patient. American scientists recognized zinc as a more effective substance in the fight against pathogenic viruses, the use of which at an increased dosage reduced the recovery time by almost 2 times.
Or helps to recover quickly?
Nevertheless, such a disappointing conclusion, which runs counter to the generally accepted opinion, does not at all indicate that vitamin C is useless with a cold.
Ascorbic acid, which helps the cells of the immune system to cope more actively with the infection and is a powerful antioxidant, is necessary in the course of the disease itself, as it facilitates the healing process. Vitamin E also works as an antioxidant in the body.
If the goal of ascorbic acid is to fight against free radicals in the intercellular fluid, then vitamin E “hunts” them at the cellular level. The daily requirement for this element, contained in meat, liver, lettuce, nuts, is 10 mg.
Vitamin C Products
Belief in the miracles of vitamin C as an anti-cold medicine is firmly present among parents, each of whom, during the period of illness, tries to supplement the child’s diet with lemons and oranges - products containing ascorbic acid in their composition. This substance is a component not only in citrus fruits, but also in vegetables (melon, bell pepper, tomatoes, peaches), fruits (apples, apricots, peaches), berries (strawberries, black currants). Of animal products, kidneys and liver are rich in useful substances. Vitamin C is also present in herbs: euphorbia, alfalfa, hop, yarrow, parsley, raspberry leaves, peppermint, burdock root, fennel.
Many people mistakenly believe that vitamin C should be consumed as much as possible in winter, at the height of the cold season. This is not correct, since in the off-season the strength of the body is also weakened and needs to be reinforced. A break can be made in the summer, with its abundance of greens, fresh vegetables and fruits.
When should you take vitamin C?
You should be aware that daily intake of vitamin C reduces the risk of a cold by 50%. The need for ascorbic acid occurs more often in comparison with other vitamins. This is due to the fact that with colds, such an element creates an acidic environment that is uncomfortable for viruses. For prevention, a dosage of 15-20 mg is recommended.
The shock dose of vitamin C for colds is 1000-1500 mg per day. The most effective for its use is the initial period of the disease, characterized by malaise, nasal congestion, sore throat.
Increased need for vitamin C occurs:
- during pregnancy and lactation;
- increased physical exertion;
- recovery process after a serious illness;
- body poisoning;
- the presence of a risk of infectious diseases.
The consequences of a lack of ascorbic acid in the body
What threatens the lack of ascorbic acid in the body? Vitamin C deficiency is primarily indicated by the skin of a person, which will literally begin to senile and age before his eyes. Also, the lack of ascorbic acid can be determined by the long healing of wounds, scratches and other mechanical damage. Ascorbic acid deficiency still appears:
- muscle aches
- general weakness
- lethargy
- apathy
- bleeding gums
- depressed state
- small hemorrhages in the area of hair follicles (most of all on the legs),
- tooth loss
- pain in the heart,
- hypotension (low blood pressure),
- disorders of the stomach.
Daily dosage
What dose of vitamin C for a cold is considered harmless to the body? The daily requirement for ascorbic acid for the male half of the population is 64-108 mg, for women this figure is 55-79 mg. At the first manifestations of the common cold, the recommended dose is up to 1200 mg of vitamin per day.
But it is worth remembering that abuse of this substance during normal nutrition can lead to an overdose, which is manifested in nausea, vomiting, diarrhea, headache, insomnia and excessive irritability. In some cases, the kidneys and pancreas can be affected. Also,
an excess of vitamin C negatively affects tooth enamel and gastric mucosa. Therefore, in order to avoid possible complications, it is recommended to take it in the form of a drink, preferably through a tube.
Vitamins Against the Common Cold
What cold vitamins can really help? This is vitamin B1. Peas, spinach, wholemeal bread - products containing this element, restoring the epithelium and nerve endings of the respiratory tract.
Vitamin B6 (in other words, pyridoxine) restores nerve endings in the mucosa of the respiratory tract, which directly affects the rate of manifestation of painful symptoms (cough, unpleasant sore throat). Available in meat and cabbage. It is recommended to consume from 1.5 to 2 mg per day.
Vitamin PP (otherwise - nicotinic acid) has a small antiviral effect, activates blood circulation, and regenerates blood vessels. Present in mushrooms, meat, offal (kidneys, liver), rye bread. The daily norm is 25 mg.
Vitamin A (retinol) is an important element for the renewal of cold-damaged cells. Daily requirement - 1.7 mg. Present in beef and pork liver, butter, eggs, red and black caviar.
Necessary vitamins for the prevention of colds, as well as useful organic acids, are found in all fresh vegetables and fruits.