MYTH: Vitamin C prevents colds

Vitamin C is often seen as a substance that can prevent colds or flu. Studies show that vitamin C can help because it is an antioxidant and has the ability to deactivate histamine, which can make a cold or flu last a few days less. Histamine is a substance produced by cells of the immune system to get rid of bacteria or inflammation as quickly as possible.

But does it make sense to supplement with extra vitamin C?

Although vitamin C can help to shorten the duration of a cold or flu, it cannot prevent it. In the Netherlands, it is quite rare to have a vitamin C deficiency, unless you eat few fresh products. Too much vitamin C, which can occur when taking supplements, can lead to abdominal cramps and diarrhea. The recommended daily amount (RDA) for adults is 75 mg. As long as you eat enough fresh products, you will easily meet your daily requirement and it is therefore not necessary to supplement extra.

Here are examples of products that contain vitamin C:

• Citrus fruits (lemon, lime, mandarin, grapefruit)
• Tropical fruit (papaya, mango, pineapple)
• Summer fruits (strawberries, red currants, blueberries)
• Cabbage varieties (Brussels sprouts, broccoli, cauliflower)
• Green vegetables (spinach, various types of lettuce)
• Peppers
• Tomatoes
• (Sweet) potatoes