Researchers found that taking vitamin C regularly may slightly reduce the severity of cold symptoms, but it won’t prevent most people from catching colds. This conclusion comes after decades of debate sparked by Nobel Prize winner Linus Pauling, who advocated for high doses of vitamin C to fend off colds. While his claims led to a surge in vitamin C sales, more recent studies indicate that the benefits of vitamin C are minimal and only applicable under specific conditions, such as for athletes or military personnel.

For those looking to age well and maintain their health, understanding the role of vitamin C is crucial. While it doesn’t prevent colds, regular intake of vitamin C can lead to a 10-15% reduction in the severity of symptoms for those who do catch a cold. This means that if severe symptoms typically last five days, vitamin C might reduce that duration by about 12 hours. However, it’s important to note that taking vitamin C after cold symptoms begin has no effect.

The evidence comes from a combination of meta-analyses involving thousands of participants, indicating that while vitamin C has some benefits, it is not the miracle solution once believed. Regular supplementation is necessary for any potential benefits, and the recommended daily intake is significantly lower than Pauling’s suggestions. For adults, the upper limit is generally set at 1,000-2,000 mg per day, but most people only need about 45 mg, which can be easily obtained through a balanced diet. If considering vitamin C supplements, it’s wise to consult with a healthcare provider to avoid potential side effects.