Feeling sleepy, achy and a tad congested has me at home
today. As I sit drinking a cup of tea and resting to prevent whatever my body
is fighting off from becoming a full-fledge illness, has me thinking of
alternative treatments. I work with children with special health care needs and
I regularly hear parents ask what they can do to prevent illness. The common
cold or the flu may have the average person feeling miserable for maybe a week,
but these sicknesses for a medically compromised child can wind up in a trip to
the ER and a hospital admission. Beyond reducing exposure to germs and good
hand hygiene, what else can you do?
The controversy over vitamin C and its benefits in fighting
the common cold has dominated since the 1970’s. Studies seem to be split on the
ability for vitamin C, taken daily to prevent colds or therapeutically during
illness, to be of any benefit. Anecdotally, people claim vitamin C to work
wonders even beyond the realm of immune boosting capabilities. It is likely to
be one of the most commonly taken supplements aside from a regular
multi-vitamin. But do the claims stand up to evidence? And if the research is
inconclusive is there really any harm in taking it?
The Cochrane Library published a review of research done on
vitamin C and colds and concluded that prophylactic doses, or daily
supplementation meant to prevent illness, of 200 mg or more was effective in
reducing the duration of illness. The review of 29 studies found that in adults,
vitamin C reduced the duration of a cold by an average of 8% and in children
13%. Placebo-controlled studies analyzing the therapeutic effects of vitamin C
are few and far between. Only 7 studies were found that compared vitamin C and
a placebo to cold symptoms and the results showed no significant differences in
the length of illness or severity of symptoms.
While vitamin C may help, but the extent seems minimal.
There are a variety of other factors to consider that many research studies do
not take into account. Activity level, quality of overall diet and medical
conditions all impact one’s immune system. Taking vitamin C supplements will
not compensate for a poor diet or sedentary habits. Not to mention that
nutrient needs vary for each individual. Lifestyle factors like stress and smoking
may increase need for certain nutrients including vitamin C.
But when we look at any potential harm of supplementing
vitamin C, aside from the financial cost of supplementing if you really don’t
need it, the risks are minimal. Large doses of vitamin C can cause diarrhea,
but decreasing the dose solves the problem.
Do I think that vitamin C is the cure-all for the common
cold? No. Do I believe it plays a role in our immune systems? Absolutely. But
so do vitamin A, D, iron and protein. Besides adequate nutrition, stress
management and proper sleep is important as well. For myself, I’ve noticed
sleep to be the primary key for staving off illness. So for now, I’ll stick
with my routine of healthy eating, exercise and rest and hopefully keep this
bug at bay!
References:
Vitamin C for Preventing and Treating Common Cold. Cochrane
Library. March 2010.
How to boost your immune system. Harvard Health
Publications. http://www.health.harvard.edu/flu-resource-center/how-to-boost-your-immune-system.htm
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