https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/vitamin-c/faq-20058030 Because your body doesn't produce vitamin C, you need to get it from your diet. Vitamin C is found in citrus fruits, berries, potatoes, tomatoes, peppers, cabbage, Brussels sprouts, broccoli and spinach. Vitamin C is also available as an oral supplement, typically in the form of capsules and chewable tablets. However, you may develop side effects if you take too much, due to the amount of vitamin C. One serving contains 1,000 milligrams (mg) of vitamin C. Your intake of vitamin C shouldn’t exceed 2,000 mg per day. Severe vitamin C deficiency can lead to a disease called scurvy, which causes anemia, bleeding gums, bruising and poor wound healing.

Hemilä H, et al. (2020). Zinc acetate lozenges for the treatment of the common cold: A randomised controlled trial.Airborne is an immune support supplement created by Schiff Vitamins. It’s available in various forms, including gummies, chewables, dissolvable tablets, and powder. Consuming probiotics: Probiotics — bacteria that are good for your gut — can be consumed as supplements or via fermented foods like kimchi, kefir and yogurt. These bacteria can rebalance your gut and boost immunity ( 34, 35). Emergen-C is a powdered supplement containing high doses of B vitamins, as well as vitamin C — reportedly to improve your immune system and energy levels.

The research is mixed on its effectiveness. According to a 2013 review, taking vitamin C each day reduced the duration of colds in 8 percent of adults. It also reduces the severity of colds. This is at least in part because moderate exercise reduces inflammation in your body and protects against the development of chronic inflammatory diseases ( 39). However, the risk of getting the cold was halved in people exposed to short periods of extreme physical stress, such as marathon runners and skiers.Vitamin C likely has such effects due to accumulating inside various types of immune cells to help them fight infections. Keep in mind that research into vitamin C’s mechanisms is ongoing ( 8, 9). 2. B Vitamins

In a 2020 study, taking 13 mg of zinc daily had no impact on recovery from the common cold. Meanwhile, a 2017 review found 80 to 92 mg of zinc per day can reduce cold duration by 33 percent. Vitamin C cannot be stored in the body, so you need it in your diet every day. What happens if I take too much vitamin C? Vitamin C — Fact sheet for health professionals. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/. Accessed Oct. 11, 2020. For example, one serving of regular Emergen-C contains just 2 mg of zinc, while clinical trials use much higher doses of at least 75 mg per day ( 17). Antioxidants: In depth. National Center for Complementary and Integrative Health. https://www.nccih.nih.gov/health/antioxidants-in-depth. Accessed Oct. 11, 2020.

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Several human studies have determined that supplementing with at least 400 IU of vitamin D daily can reduce your risk of developing a cold by 19%. It’s especially beneficial for people who are vitamin D deficient ( 20). Hemilä, H., & Chalker, E. (2013). Vitamin C for preventing and treating the common cold. CochraneDatabase Systematic Review, 1 It’s important to note that these studies were done on specific ingredients found in Emergen-C, not the drink mix itself. More research is needed to determine whether Emergen-C offers the same benefits.

If you take vitamin C for its antioxidant properties, keep in mind that the supplement might not offer the same benefits as naturally occurring antioxidants in food. This suggests higher levels of zinc may be effective. Yet, one serving of Airborne only provides 8 mg of zinc. One serving of Emergen-C contains 2 mg. These amounts are too low to provide the therapeutic benefits observed in research. B vitamins Zinc is necessary for the development and function of immune cells. Zinc supplements are often used to treat the common cold, but the evidence is mixed. Some ways to reduce stress include meditation, yoga and outdoor activities ( 50, 51, 52, 53). SummaryOne 2017 review of seven randomized trials found that using zinc lozenges may shorten cold duration by approximately 33 percent. While studies indicate that correcting a B vitamin deficiency can boost immunity, more research is needed to understand whether supplementing has any effect on non-deficient, healthy adults. 3. Zinc Activates key cells in your immune system with BetaVia ®, a natural botanical ingredient that supports your immune health.* Additionally, vitamin C may reduce the amount of vitamin B12 available in your body. It’s generally recommended to take the two vitamins separately. Hemilä H. (2004). Vitamin E and beta-carotene supplementation and hospital-treated pneumonia incidence in male smokers.