DEAR MAYO CLINIC: Growing up, I was told to drink orange juice when I had a cold because “vitamin C is the cure.” Does vitamin C actually help us when we’re sick? What are its benefits?
ANSWER: Vitamin C supports our immune systems, helps our bodies heal wounds, protects our joints and contributes to collagen formation, the main protein in the body. Vitamin C is an antioxidant that helps protect your cells against what are called free radicals, which are produced when your body is exposed to potentially cancerous things like cigarette smoke and the sun’s rays. Despite all these benefits, there is limited evidence to support the notion that taking extra doses of vitamin C can effectively prevent common colds.
For most people, taking a daily oral supplement of vitamin C via tablets, drink powders or gummies may not be that beneficial because you may be getting it from your diet naturally. Our bodies don’t produce vitamin C on their own, but a lot of what we eat contains it. Citrus fruits may come to mind first when we hear vitamin C, but foods such as potatoes, spinach, tomatoes, berries and other brightly colored fruits and vegetables are full of the nutrient. Contrary to popular belief, an orange bell pepper has three times the amount of vitamin C than an orange.
It’s important to get your daily intake of fruits and vegetables, but many people in the U.S. do not. A little bit of added vitamin C may actually help those individuals. In most cases, though, if you are able to access and eat an adequate supply of fruits and vegetables in your diet, that will be sufficient.
