A cold, or the common cold virus as it's otherwise known, can leave the sufferer feeling down, frustrated and even disrupt everyday activities in severe cases. To understand which vitamins will help in treating or preventing a cold or flu virus, it's therefore important to first understand what causes them in the first place.
Colds are caused by different kinds of viruses. The most common are rhinoviruses which are usually found in the seasons of autumn, spring and summer. According to Webmd.com, 'More than 110 distinct rhinovirus types have been identified. These viruses grow best at temperatures of about 91 degrees, the temperature right inside the nose.' This explains why it can be hard to get rid of a cold once the virus has manifested itself, as the human nose is the perfect place for a cold virus to breed.
The role vitamins play in fighting a cold
To ensure our bodies are working at their optimum will help to prevent us picking up diseases. Having a strong immune system is one way in which the body can defend itself against colds and flu viruses. However, it may be a myth that you are more susceptible to common colds if you have a weakened immune system. According to CommonCold.org, 'Healthy people with normal immune systems are highly susceptible to cold virus infection once the virus enters the nose. In volunteers’ studies, approximately 95% of normal adults became infected when virus was dropped into the nose'.
Therefore it can be concluded that the risks of getting a cold are the same regardless of how healthy you are. However, a study from the Archives of Internal Medicine has shown that Vitamin D may help to protect people with asthma or chronic lung conditions from colds. According to a report by Health.com, ‘At least 50% of people in the new study, which included nearly 19,000 people 12 and older, had levels that suggested less-than-optimal protection against respiratory tract infections.’
Vitamin D is derived from exposure to the sun, and must be received from sunlight, as the light produced from within the home is not strong enough to have this effect. This is supported by AlgaeCal.com, which states that ‘UV rays from the sun trigger Vitamin D production in your skin’. However, it can be difficult to get an adequate amount of sunlight during the winter months. Vitamin D is also obtained from oily fish and eggs.
Vitamin C is one vitamin in particular, which is thought to help prevent colds. Vitamin C works as an antioxidant and can help to boost the immune system by offering protection from free radicals. Whilst the scientific evidence for whether Vitamin C can help to prevent colds is controversial, there are studies which suggest that a reasonable dosage level of Vitamin C can help to reduce the severity of colds. According to Health.com, ‘Studies show that among people who are under physical stress (marathon runners, skiers, and those living in very cold climates) 1000mg of C daily cuts the incidence of colds in half.’
Other vitamins you might want to consider include Vitamin E, which is responsible for helping the body produce cells which fight off germs. Vitamin A also works well with both Vitamin C and E to support the immune system. Zinc is noted as a good supplement to take if you have a cold. According to Fitday.com, ‘Some studies have even suggested that by taking zinc vitamins shortly after a cold comes on, you can actually help reduce the symptoms quickly.’
In conclusion
There is some evidence that vitamins play a part in helping to prevent and reduce the symptoms of the common cold. The best way to ensure your immune system is protected is to eat a wide variety of fresh fruit and vegetables so that you receive the full range of vitamins and minerals that the body needs. Supplements should only be considered as an alternative where a diet of fresh fruit and vegetables aren't always available.
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
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