2024-04-02 13:11:25
Colds are not uncommon, especially in the cold season. But what helps? Read here whether vitamins can prevent colds or reduce their duration.
Everyone knows the annoying companion, especially in the cold season: the common cold. It can be caused by a variety of cold viruses – more than 200 to be exact. A cold usually manifests itself as a respiratory tract infection. Those affected suffer from a runny nose or bronchitis. A cold is transmitted via infectious droplets, so you can become infected via surfaces that have been touched by sick people.
Since almost everyone has to deal with colds more or less regularly, there are many preparations on the market that either have a preventative effect or are intended to alleviate the symptoms – including vitamin preparations. But which vitamins actually help against colds?
Important information in brief:
- Adequate supply of nutrients can prevent respiratory infections.
- Vitamin C probably can’t prevent colds, but it can shorten the duration of a cold by about 8 percent. But this only applies to long-term use.
- According to a recent English study, those who are sufficiently supplied with vitamin A and vitamin E are less likely to get colds.
- Those who are well supplied with vitamin D may also have a lower risk of getting a cold.
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Video: dpa
Which vitamins help with a cold?
This question is not that easy to answer. Studies repeatedly address the topic, but there is no uniform scientific recommendation for specific vitamins. One thing is certain: good nutrition and targeted vitamin supplementation can help prevent respiratory infections.
When asked, Professor Caroline Stokes, head of the Food and Health working group at Humboldt University in Berlin, gave us a current observational study from 2020. It has been found that people with a high intake of vitamin A and vitamin E are less likely to get colds. According to the expert, people who take vitamin D through dietary supplements are also the least likely to suffer from colds. As Caroline Stokes explains, the study doesn’t prove that these vitamins prevent colds, but they are associated with a lower risk of getting colds. But that doesn’t mean that vitamin A, E or D should be taken as a preventive measure. What is always important is the supply in the body. Anyone who has a low level of vitamin D in their blood can benefit from taking it, but only in consultation with a doctor. Vitamin A, E and D are fat-soluble vitamins that the body cannot easily excrete in the event of an overdose.
Does vitamin C help with colds?
Among the micronutrients, vitamin C in particular is often recommended for colds. The portal medizin-transparent.at, Member of the German Network for Health Literacy (DNGK), has evaluated some studies and comes to the conclusion that taking high doses of vitamin C cannot prevent colds.
In an evaluation by the Cochrane research network, 29 studies on the topic were examined. The result: Long-term intake of vitamin C can shorten the duration of a cold somewhat. Eight percent for adults and 14 percent for children. According to current studies, if vitamin C is only taken when symptoms appear, it has no positive effects on the duration or course of colds.
Which vitamins help the immune system?
When you have a cold, your immune system works at full speed. If the body is supplied with all the important nutrients, this can result in a lower susceptibility to infections. If you are already ill or may be ill more often, you could have your doctor check whether this is due to a lack of nutrients.
The European Food Safety Authority maintains a list of so-called health claims that have been scientifically confirmed for certain vitamins. The statement “contributes to the normal function of the immune system” is permitted for the following vitamins:
In addition, the minerals zinc and selenium contribute to the normal function of the immune system. As Maria Maares, scientific project manager in the department of food chemistry and toxicology at the TU Berlin, told us upon request, there are some studies that suggest that additional zinc intake can reduce cold symptoms. However, you should always keep your daily requirements in mind.
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