In 1970, the renowned chemist Linus Pauling released his controversial book *Vitamin C and the Common Cold*, advocating for massive daily doses of vitamin C as a way to enhance health and fend off colds. As a two-time Nobel Prize winner, Pauling's recommendations seemed credible, leading to widespread acceptance of vitamin C as a potential cold remedy, even making its way into various over-the-counter medications. Yet, recent research challenges the effectiveness of this approach.

Pauling's interest in vitamin C was ignited in 1966, when he engaged with biochemist Irwin Stone, who had been studying the compound for its role as a food preservative. Even before this, vitamin C was recognized as a cure for scurvy—an illness that plagued sailors on long sea voyages. Stone proposed that large doses of vitamins could unlock significant health benefits, a notion that Pauling further developed into a concept known as orthomolecular medicine that emphasizes high doses of dietary supplements.

However, it is essential to note that Pauling's advocacy for megavitamin therapy has not been embraced by the scientific community, mainly due to a lack of convincing evidence supporting its efficacy. The consensus among health professionals now suggests that excessive amounts of fat-soluble vitamins, like A and E, can be harmful, while excesses of water-soluble vitamins, including vitamin C, are typically excreted by the body without causing harm.

Recent research casts even more doubt on the general effectiveness of multivitamins. A comprehensive study in 2024, which analyzed data from nearly 400,000 participants, showed no significant extension of life through vitamin supplementation; rather, it indicated a slight increase in mortality rates associated with multivitamin use. Neal Barnard, a professor at George Washington University, states that there is little justification for the use of multivitamin supplements and advocates for obtaining vitamins through a balanced diet that meets daily requirements—which for vitamin C is about 0.1 grams.

Though moderate vitamin C intake is important, excessive consumption can have detrimental effects, especially for individuals with kidney issues or those undergoing certain medical treatments. High doses can also lead to gastrointestinal distress. That said, experts still acknowledge that vitamin C can play a role in specific cases; for instance, older adults may see improvements in memory when taking certain supplements, and folic acid during pregnancy is crucial for fetal development.

As for colds, research indicates that vitamin C does not prevent them, but it may reduce the severity of symptoms. Harri Hemilä, a biochemist at the University of Helsinki, has conducted extensive reviews on this topic. He asserts that while regular vitamin C intake can decrease the severity of cold symptoms by up to 15%, this typically requires a daily supplement of at least 1 gram. For athletes engaging in high-intensity exercise, such as marathon runners, vitamin C may help lower their cold incidence.

Despite these findings, the practical application of supplemental vitamin C for the average person raises questions. Given that adults typically experience a couple of colds annually, routine high-dose vitamin C supplementation may not be the wisest choice. Some evidence suggests that taking up to 10 grams per day during a cold could alleviate symptoms, but such high doses are better approached with medical guidance.

Ultimately, while Pauling's claims about vitamin C were exaggerated, there is a kernel of truth: vitamin C is not a miraculous cure for colds but it has demonstrated potential to mitigate the virus's effects to some degree. Hemilä suggests that further studies are needed to explore the full benefits of vitamin C, as current medical attitudes may still harbor bias against its value, primarily due to outdated research reacting against Pauling's theories.

In the meantime, Hemilä offers an alternative strategy for combating colds: zinc. However, he cautions that many zinc supplements available in pharmacies may be ineffective due to low doses or added ingredients like citric acid. Remember, just like with vitamin C, zinc should be taken only on a doctor's recommendation to avoid any adverse effects from excessive consumption.

So, before reaching for that vitamin C bottle, consider consulting a healthcare professional to find the best path to health during cold season!