Are vitamin supplements the best way to ward off winter colds? Our nutrition expert, David Swain, advises.

Raisingkids member's problem
I want to boost my children's immune systems to ward off winter colds and flu. Should I be giving vitamin C supplements, or are they unsuitable for under-10s? Both boys are good eaters of fruit, and like satsumas, orange juice and so on (but are not so keen on vegetables) but I worry that they need extra help when it's cold, and lots of the fruits they like are out of season (or really expensive in the supermarket). My youngest is 6 and his big brother is 8. Thank you.

David's advice
While there is some scientific support for Vitamin C supplementation to help to prevent colds, clinical trials have shown no significant effect. Furthermore, a recent Cochrane review i.e. 'Gold Standard' review of present research, concluded that there is no evidence that supplemental vitamin C prevents colds.

However, vitamin C is an important micronutrient and is essential for the structure and maintenance of blood vessels, cartilage, muscle and bone. Thus it is important that both your boys are consuming adequate amounts of this vitamin. The recommended intake for them is 30mg/day and I expect that they are easily obtaining this as they are good eaters of fruit and like satsumas and orange juice.

An average orange contains 70mg of vitamin C and would be enough to meet yours sons' daily requirements. Likewise, a 100ml of freshly squeezed orange juice contains approximately 41mg, whilst a kiwi fruit contains around 70mg of the vitamin. The highest contributions to vitamin C in the UK are made by fresh fruit and fruit juices, in particular citrus fruits. However potatoes also contribute a significant amount as the large quantities eaten more than compensate for their comparatively modest content of this vitamin. Certain vegetables also contain large amounts of vitamin C but it is important to remember that the vitamin is readily lost from foods during storage and in preparation and cooking.

If you would like to give your sons a vitamin pill I would recommend a general children's multivitamin that contains approximately 30mg of vitamin C per day.

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