The article examines the enduring popularity of vitamin C supplementation during cold and flu season, tracing its roots to chemist and Nobel laureate Linus Pauling’s 1970 book advocating high doses of vitamin C for cold prevention. Pauling’s recommendations, based on a limited number of studies including one placebo-controlled trial in children, have been widely criticized for flawed analyses and overemphasis on low-quality evidence.
Subsequent research, including meta-analyses published in 2013 and 2023, indicates that while regular high-dose vitamin C supplementation (1,000-2,000mg daily) may modestly reduce the severity and duration of cold symptoms by approximately 10-15%, it does not significantly lower the risk of contracting a cold. The benefits are most evident in specific populations such as athletes and military personnel, and the supplementation must be ongoing rather than initiated at the onset of symptoms. Moreover, Pauling’s suggested dosages approach the upper safety limits established by health authorities, with potential adverse effects from prolonged high intake. The article concludes by advising consultation with healthcare professionals before starting vitamin C supplements and noting that vitamin C deficiency is rare in the general population.