According to Harvard, which vitamins are most effective and best for colds?

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Nasal congestion and runny nose, sneezing, coughing, itching and headache, general malaise and a few tenths of an increase in temperature. Indeed, we are talking about irritating symptoms cold, a viral infection of the respiratory tract, which is very common among the population and usually occurs even recurrently in the middle of winter. Does this sound familiar to you?

Since we are sure you have experienced its effects more than once, you are more than familiar with a wide range of treatments aimed at relieving symptoms: they include analgesics, antitussives, mucolytics, expectorants, vasoconstrictors and antihistamines. arsenal, our willingness to make this process a little more tolerable, but what about products and supplements What about microelements, such as vitamins? What role can they play in preventing or improving the condition?

Well, let’s start by talking about vitamin C, which has historically been considered a powerful ally against colds. Present in high concentrations in many fresh fruits and vegetables, it is also available in most multivitamins and as a single-ingredient supplement, and its introduction into the body is essential as it is involved in many vital functions related to metabolism or the immune system.

“In large population studies, people who consume plenty of fruits and vegetables rich in vitamin C

appear to have a lower risk of developing several types of cancer, such as the mouth, esophagus, stomach, colon and lung. But it is unclear whether these benefits are specifically due to vitamin C, explains Dr. Robert H. Shmerling of Harvard Medical School.

“Similarly,” he continues, “many people take vitamin C supplements in unreasonably high doses to prevent or treat various conditions for which its effectiveness has not been proven. Vitamin C supplements are touted to help prevent heart disease and osteoarthritis, prevent sunburn, and improve the appearance of skin. None of these supposed benefits “This has been confirmed by scientific research.”

In any case, according to the Harvard expert, the most famous use of vitamin C is to prevent or treat colds. “Most evidence shows that a high dose of vitamin C shortens colds by a maximum of one day. Under normal circumstances, vitamin C does not appear to have any preventive value, although some studies report a 50 percent reduction in the risk of developing colds among people who take vitamin C long-term. extreme circumstancesFor example, skiers, marathon runners and soldiers working in subarctic conditions,” says Dr. Robert H. Schmerling.

So it seems that Vitamin CFound in foods such as guava, strawberries, citrus fruits, broccoli, mango, tomatoes, peppers or cabbage, among others, at best it may help reduce symptoms, but it is not at all clear that it has a preventive effect. anti-cold effect.

Other essential vitamins

However, Harvard University is also replicating an observational study published in the journal BMJ Nutrition Prevention and Health which sheds some light on the action of other vitamins. Researchers analyzed nutrition information provided by more than 6,000 British adults over eight years. People who reported the highest intakes of vitamins A and E from both food and supplements, and the highest intakes of vitamin D from supplements only, had a lower incidence of respiratory diseases such as colds, asthma and chronic obstructive pulmonary disease.

Obviously, the study doesn’t prove that these vitamins prevent breathing problems, but other studies, as Harvard shares, link them to a lower risk of respiratory disease. Of course, it seems clear that vitamins are most effective if they come from food, in which case liver, whole milk, cheese, carrots and green leafy vegetables are good sources of vitamins. Vitamin A.

Vegetable oils, nuts and seeds, in turn, provide Vitamin E

although it is difficult, if not impossible, to obtain sufficient quantities Vitamin D foods, although there are options such as oily fish, sardines, egg yolk, mushrooms and some fortified foods such as milk. In this sense, and depending on each person’s circumstances, it would be advisable to resort to supplements.

In short, there’s no way to be sure that taking vitamins A, C, D, or E, whether through food or supplements, will prevent that pesky cold. It seems that may help with symptoms It is less durable and by no means has any healing power. Indeed, the healthier our lifestyle and habits, including physical activity, the better we cope with colds. But you have to go through it.