Why You Keep Catching Colds

Ever wondered why you seem to catch every cold going around, even though you try to stay healthy?—It turns out, the culprit might be skipping your veggies—or simply not getting enough vitamin C, a nutrient crucial for keeping illness at bay.

Since your body can’t produce vitamin C naturally, daily intake from food and supplements becomes essential. Before you chug another orange juice, take a closer look: subtle symptoms like fatigue, weakness, or even bruises might be flashing neon signals of vitamin C deficiency.

Wondering if supplementation is necessary for you? Check out this comprehensive guide on Vitamin C supplementation for everything you need to know.

Why you keep catching a cold

Think of vitamin C as your body’s security guard, supporting your front-line defenses every single day.

Vitamin C plays a vital role in your immune system, acting as a powerful antioxidant and supporting various cellular functions. When you're deficient, your body's defense mechanisms weaken, making you more susceptible to infections like the common cold.

But wait—what exactly does “antioxidant” mean here? Antioxidants help prevent damage to your cells from unstable molecules called free radicals; this defense helps your immune system function better and protects tissues throughout your body.

Now that we've mentioned collagen—what is it, and why does it matter? Collagen is a protein that keeps your skin firm, helps wounds heal, and supports connective tissues. Without enough vitamin C, your body cannot make collagen efficiently, impacting skin, joints, and recovery from injuries.

Signs of vitamin C deficiency

Signs of vitamin C deficiency aren’t always obvious. Watch for the following symptoms, especially if your diet lacks foods high in vitamin C:

• Frequent colds and infections
• Fatigue and weakness
• Slow wound healing
• Easy bruising
• Dry and damaged skin
• Painful, swollen joints

So, how can you confirm what’s really going on?

A blood test is the most accurate way to check vitamin C levels. However, if you notice several of these symptoms together and your diet lacks fruits and vegetables, you might want to increase your vitamin C intake and consult your healthcare provider.

According to research, about 7 % of U.S. adults were found to have vitamin C deficiency. Its prevalence also depends on factors like age, lifestyle, and underlying health conditions. The risk is higher among people with poor diets, smokers, or certain medical conditions.

Think of it this way: If you eat mainly processed foods and rarely have fresh fruit or vegetables, your risk for deficiency is higher, even if you feel mostly healthy.

Why you may be catching colds more often

Vitamin C deficiency can interfere with your body’s ability to fight off infections, leading to frequent or lingering colds. According to studies, taking vitamin C every day has not been shown to prevent the common cold in the general population, but some studies suggest it may shorten the duration and slightly reduce symptom severity (around 15%).

People exposed to strenuous physical activity or harsh conditions (like athletes or military personnel) may benefit more from supplementation and see a reduced risk of developing colds.

Now that we’ve mentioned “shortening the duration”—how much faster can you expect to recover? If you do catch a cold, regular vitamin C supplementation might help you recover up to half-a-day to one day faster on average and could modestly lessen symptom severity.

75–90 mg is the recommended daily amount for most adults. Heavy exercise, stress, or illness can increase your daily requirement.

How vitamin C deficiency affects your body

Increasing your dietary intake of vitamin C is linked to better skin hydration and resilience. Vitamin C is crucial for collagen formation, which supports healthy skin, cartilage, and overall healing.

A deficiency in vitamin C can slow down collagen production. It can also cause wounds to heal more slowly and increase your susceptibility to bleeding gums and easy bruising.

But wait—does vitamin C help with more than just healing and skin? Absolutely! Vitamin C also supports the absorption of iron from plant-based foods, boosts the function of white blood cells, and helps reduce inflammation throughout your body.

Since your body doesn’t store vitamin C for long, you need new sources each day; otherwise, your levels can dip quickly if your diet changes or you’re under stress.

Strategies to boost your vitamin C levels

If you're experiencing these symptoms, it might be time to boost your vitamin C intake. Try the following approaches:

• Eating more citrus fruits, berries, and leafy greens
• Taking a daily vitamin C supplement (consult with your doctor first)
• Reducing stress, which can deplete vitamin C levels

Top vitamin C foods

Rich sources of vitamin C include:

• Oranges
• Strawberries
• Kiwi
• Bell peppers
• Broccoli
• Brussels sprouts
• Papaya

According to the National Institutes of Health, intakes up to the Tolerable Upper Intake Level of 1,000 mg per day are generally considered safe for adults; higher amounts can increase the risk of gastrointestinal distress and, in susceptible individuals, kidney stones.

Wondering if you can get too much vitamin C? Side effects from too much vitamin C are rare but can include digestive issues like diarrhea and cramps; people with a history of kidney stones should be extra cautious.

The bigger picture: Holistic immune health

Remember, while vitamin C can help reduce the duration and severity of colds, it's not a cure-all. Maintaining a balanced diet, getting enough sleep, and practicing good hygiene are all crucial for overall immune health.

To put vitamin C in context, see how it stacks up against other lifestyle factors:

Data shows that smokers need even more vitamin C to stay healthy—about 35 mg extra per day compared to non-smokers.

Knowing the hidden signs of vitamin C deficiency and making simple lifestyle changes can help you break the cycle of frequent colds and support your health year-round.

Frequently asked questions (FAQ)

Here are some of the most frequently asked questions about vitamin C.

Final thoughts

Vitamin C isn't just something you reach for when you feel a cold coming on—it's an everyday essential. It supports your immune health, skin integrity, and overall vitality.

Recognizing the subtle signs of deficiency like fatigue, slow wound healing, and frequent infections can make a significant difference in your quality of life.

So, ask yourself: Am I eating enough vitamin-rich fruits and veggies to keep myself healthy year-round? If you suspect you're falling short, don't hesitate—take proactive steps with dietary improvements or supplemental support, and consult your healthcare provider for personalized insight.

Sources and references

1. Vitamin C - Health Professional Fact Sheet
2. National Institutes of Health. (2021). Vitamin C Fact Sheet for Health Professionals.
3. The Roles of Vitamin C in Skin Health - PMC
4. Vitamin C Deficiency - StatPearls - NCBI Bookshelf
5. Vitamin C reduces the severity of common colds: a meta-analysis - PubMed