Vitamin C effectiveness and deficiency risks

Scientific evidence regarding the effectiveness of Vitamin C in preventing or treating the common cold suggests limited benefits. While popularized by Linus Pauling, recent meta-analyses indicate that regular supplementation does not prevent colds in the general population. However, daily intake of at least 1000 mg may slightly reduce the severity of severe symptoms, and some benefits have been observed in individuals undergoing intense physical exertion, such as athletes or soldiers.

Vitamin C, or ascorbic acid, is essential for collagen synthesis, antioxidant activity, and iron absorption. Deficiencies can lead to issues with gum health, wound healing, and skin integrity. The EFSA recommends a daily intake of 95 mg for women and 110 mg for men. Supplementation started only after the onset of cold symptoms does not appear to provide significant advantages; benefits are more likely linked to consistent intake prior to illness.