Adults average one to three colds a year, and in the United States, 62 million cases of the common cold occur annually, notes the National Institute of Allergy and Infectious Diseases. Cold symptoms range from mildly irritating to disruptive, and they run a course of one to two weeks, wreaking havoc over your ability to breathe, swallow and sustain energy throughout the day. The commonality of colds inspires many to try alternative treatments like increased doses of vitamin C, or ascorbic acid, to prevent recurrence.
Intake and Limits
Ascorbic acid is commonly referred to as vitamin C, an essential vitamin required for normal biochemical functions. Vitamin C acts as an antioxidant to protect your cells from harmful molecules and it helps to maintain your immune system. The daily recommended intake for vitamin C in adults is 75 to 90 mg. The tolerable upper intake level of vitamin C is 2,000 mg. According to the Linus Pauling Institute, doses of vitamin C at 1 g, the equivalent of 1,000 mg, but not exceeding the upper intake level, are ineffective as a prophylactic against the cold.
Vitamin C and Cold Research
The use of high-dose vitamin C ranging from 200 mg to 2,000 mg daily does not significantly reduce the incidence, duration or severity of cold occurrence. A 2004 Australian review published in the "Cochrane Database" found that meta-analysis research involving 29 studies with some 11,000 participants consistently confirms that the average person does not benefit from taking more vitamin C than needed, regarding cold prevention. However, vitamin C does play a role in boosting respiratory defense related to colds. The Linus Pauling Institute also notes that randomized double-blind studies conclude that doses of 500 mg per day lower the risk of getting three or more colds per year by 66 percent.
Vitamin C Safety
Remain within safe vitamin C intake limits by taking the recommended daily allowance for your age group. Food sources of vitamin C, including citrus fruits or juices, red peppers, broccoli, strawberries and tomatoes, can be consumed in abundance without toxicity effects versus supplemental forms of vitamin C. High dose use of vitamin C supplements can increase your risk of diarrhea, kidney stone formation and gastrointestinal disturbance. Consult your physician before taking supplemental forms of vitamin C.
Cold Prevention Tips
Safe hygiene practices can help deter contraction of the cold. Wash your hands especially after frequenting public areas like restrooms where the virus can transfer. Cover your nose and mouth with a tissue or your elbow when you sneeze to prevent germs from transferring from your hands to others. Disinfect common use appliances, such as phones, keyboards and doorknobs, that may transfer the virus. The cold virus can survive up to three hours on objects and skin. Consult your physician before using any form of alternative medicine to prevent the cold.
References
- Cochrane Database of Systematic Reviews; Vitamin C For Preventing and Treating the Common Cold; R. M. Douglas, et al.; October 2004
- MayoClinic.com; Vitamin C (Ascorbic Acid); July 2011
- Linus Pauling Institute: Vitamin C
- University of Maryland Medical Center: Vitamin C (Ascorbic Acid)
- National Institute of Allergy and Infectious Diseases: Common Cold
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