Many of us consider taking extra vitamins during the cold season to boost our immune systems, though the additional vitamins may not help as much as we hope, say experts.
High-dose vitamin supplements like vitamin C or zinc do not deliver the expected benefits, says German consumer protection group Stiftung Warentest, pointing to several studies.
The group looked at research that has “debunked” the effectiveness of vitamin C and zinc against colds.
Taking vitamin C regularly does not prevent colds and zinc supplements do not protect people from illness.
At most, they may slightly shorten an infection.
Vitamin C, zinc, selenium, and vitamins B6 and B12, are essential for immune defence.
But when you see the packaging saying the product “contributes to the normal function of the immune system” on supplements, don’t assume this means an additional boost to prevent infections.
A varied diet with fruits and vegetables generally gives you all of the vitamins and minerals you need.
Some 100g of red pepper contains 140mg of vitamin C, covering the daily requirement for men and women, for example.
Vitamin B12 supplements can help anyone on a vegan diet or who consumes few animal products, as vitamin B12 is mainly found in animal foods, says the German Nutrition Society.
For anyone who has a pre-existing condition, is pregnant or breastfeeding, supplements may be advisable, but you should consult your doctor first. – dpa
