Can Vitamin C actually shorten a cold

Vitamin C is a crucial player in immunity, its potent anti-inflammatory capabilities are essential in bolstering the body's immune response across multiple organ systems.

What the Science Says

Also known as ascorbic acid, Vitamin C, is a powerful antioxidant that supports immune function, helps the body absorb iron, and plays a key role in skin and tissue health. It’s undeniably important.

Vitamin C is water-soluble, meaning your body doesn't actually store this nutrient. Rather, once vitamin C is absorbed from food or supplements, it circulates in the blood and is taken up by cells as needed. So proper daily intake is vital; otherwise, there won't be enough vitamin C circulating in the blood to fulfill all its functions. 

Food First: The Wholefood Approach

At exalte, we always advocate for food-first nourishment. Your body knows how to absorb and utilise nutrients from whole foods more efficiently than from synthetic pills. So if you're looking to keep your immune system strong through the colder months, focus on incorporating these Vitamin C–rich foods into your daily routine:

• Citrus fruits – oranges, lemons, grapefruit
• Kiwi – surprisingly high in Vitamin C
• Red capsicum – higher in Vitamin C than oranges!
• Broccoli and Brussels sprouts – especially when lightly steamed
• Strawberries – best when in season, but frozen are fine too

Not only do these foods offer Vitamin C, but they also bring fiber, antioxidants, and phytonutrients that support your health in more holistic ways.

Beyond Vitamin C: The Bigger Immunity Picture

Staying well through winter isn’t about a single supplement, it’s about balance. Supporting your immune system involves:

• Sleep – Aim for 7–9 hours of quality rest
• Movement – Gentle, regular activity keeps circulation flowing
• Hydration – Flush toxins and support cellular health
• Stress management – Chronic stress can suppress immunity
• Whole food nourishment – Think colourful, seasonal, and nutrient-dense

Bottom Line

Vitamin C is a strong ally, but not a magic bullet. Used consistently and in harmony with a nourishing and balanced lifestyle, it can support your body’s defences and help ease your recovery if you do catch a cold.

So yes, squeeze that lemon into your tea, enjoy your daily orange, and fill your plate with vibrant, whole foods. Your immune system will thank you, with or without the sniffles.

Recipe: Warming Winter Tonic: Citrus, Ginger & Turmeric Elixir

This tonic is your winter go-to for immune support and inner warmth. It combines Vitamin C-rich citrus with the anti-inflammatory power of ginger and turmeric, finished with a touch of local honey and warming spices to stimulate digestion and circulation.

Ingredients (makes 2 cups):

• Juice of 1 large orange (rich in Vitamin C)
• Juice of 1 lemon (alkalising + immune-supporting)
• 1 tbsp grated fresh ginger
• 1 tsp grated fresh turmeric (or ½ tsp turmeric powder)
• ½ tsp cinnamon
• 1 pinch cayenne pepper (optional for extra warmth)
• 1 tsp raw honey or manuka honey
• 2 cups hot water (not boiling — around 70–80°C)
  
  

Optional add-ons:

• A splash of apple cider vinegar
• A few sprigs of thyme or rosemary (immune and respiratory support)
  
  

Method:

1. Add the ginger, turmeric, cinnamon, and cayenne to a heatproof jug or teapot.
2. Pour over the hot water and let steep for 5–10 minutes.
3. Strain into mugs, stir through citrus juices and honey just before drinking.
4. Sip slowly and mindfully. Feel the warmth spread from your core outward.
   
   

Why it works:

• Citrus supports immunity and skin health.
• Ginger aids digestion and warms the body.
• Turmeric reduces inflammation and supports joint health.
• Cinnamon & cayenne stimulate circulation and add gentle heat.

This elixir can be enjoyed in the morning to awaken your system or in the afternoon as a pick-me-up. For a nourishing evening version, try it with just lemon, ginger, turmeric, and a pinch of cinnamon — without cayenne — for a more calming effect.