Should I take vitamin c supplements to avoid catching a cold?

It’s cold season and everyone around you seems to be coughing or sneezing; time to start drinking Emergen-C, right? Maybe not. 

Taking vitamin C has not actually been proven to reduce the risk of catching a cold. Studies are mixed, but it’s not all bad news – for some people it may reduce the severity and duration of the common cold. Your best bet for warding off colds altogether is keeping your immune system healthy by making sure you have a continuous daily regimen for vitamin C and other nutrients well before cold season. You can actually get all the Vitamin C you need by eating fruits and veggies that are full of it, like oranges, red peppers, broccoli, kiwis, strawberries and grapefruit. 

That being said, it’s not harmful to boost your vitamin C intake during cold season if you would like to try and reduce the severity and length of a cold. Just stick to a reasonable  dose of 500-1000mg (a lot of supplements are 500-1000mg per dose) to avoid side effects like diarrhea.

If you are concerned about your intake of vitamins and minerals or the health of your immune system, talk with the Caraway Care Team.

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Reviewed by Sara Levine, MD, MPH, FAAP, Medical Director of Adolescent Medicine