"Prevention is better than cure" – this old adage becomes particularly relevant every winter. However, instead of circulating myths about megadoses, it's worthwhile to turn to the evidence: Zinc and vitamin C can be beneficial – but specifically, properly dosed, and at the right time. This is exactly what research shows, and it brings tangible benefits for energy, immune protection, and performance.

Vitamin C, also ascorbic acidwater-soluble vitamin, antioxidant, and enzyme co-factor, supports immune cells, collagen formation, and the absorption of non-heme ironiron form found in plant foods. Zinc is an essential trace element that regulates hundreds of enzymatic reactions and modulates the maturation and signaling of immune cells. Important: "More" is not automatically "better." Water-soluble vitamins have absorption thresholds, and zinc can displace copper if taken in excessive or prolonged doses – balance is key. Dietary sources provide the foundation (e.g., citrus fruits, broccoli, bell peppers for vitamin C; meat, legumes, nuts for zinc). Supplements are tools for defined goals and time frames, not a continuous barrage.

For high performers, the question is: Do you feel the difference? Randomized studies show that vitamin C shortens the duration and reduces the severity of colds – particularly during the intense phases where productivity typically declines ^[1]. Zinc appears less as a "shield" against infection but more as a tactic for symptom control: In a double-blind study, daily zinc supplementation in winter reduced the duration of cough and runny nose and lowered the risk of having multiple symptoms simultaneously – without changing the number of infections ^[2]. Beyond immune defense, vitamin C acts as an antioxidant and a co-factor in collagen synthesis; topically and systemically, it supports skin barrier, UV protection, and repair processes – a plus for recovery and performance in daily life ^[3]. At the same time, evidence warns against exaggeration: High-dose, uncontrolled vitamin C supplementation can increase oxalate excretion and raise the risk of kidney stones – particularly relevant for individuals with a history of stones ^[4].

A systematic review of placebo-controlled, double-blind studies showed: Oral vitamin C doses starting at 1 g/day significantly shorten colds and reduce symptom severity by about 15 percent; the strongest effects were observed in severe symptoms – especially on those days that determine training setbacks, absenteeism, and performance losses ^[1]. For zinc, a winter three-month randomized double-blind study with 15 mg of zinc (bisglycinate) daily in children showed no protection against infection frequency but a significantly shorter duration of cough and rhinorrhea and fewer days with multiple symptoms – clinically relevant when it comes to a faster return to function ^[2]. Beyond infections, dermatological research confirms the multifaceted role of vitamin C in the skin: It scavenges free radicals, acts as a co-factor for prolyl/lysyl oxidases for collagen, inhibits tyrosinase (hyperpigmentation), and can topically reduce photoaging effects; formulation and stability (pH, encapsulation) are crucial for effectiveness ^[3]. These three threads – immune modulation, symptom reduction, and tissue repair – create a consistent picture: targeted, evidence-based application brings practical benefits.

- Use zinc specifically during the cold and flu season: 15 mg daily over a defined winter window can shorten the duration of cough and runny nose and reduce multiple symptoms; plan not as an "infection shield," but as a recovery booster ^[2].
- Increase vitamin C at the first signs of a cold (e.g., scratchy throat, onset of rhinorrhea): Total daily doses starting from 1 g during the acute days can decrease duration and severity, especially during the "tough" phases that impact performance ^[1].
- Incorporate vitamin C-rich foods daily: citrus fruits, broccoli, bell peppers, berries. This supports immune function, collagen synthesis, and the absorption of plant-based iron; just one serving of bell pepper or kiwi can provide relevant contributions ^[5].
- Use vitamin C for a skin strategy as well: Topical L-ascorbic acid (stable formulations, correct pH) in the morning under sunscreen supports antioxidant protection, collagen, and an even complexion; systemically, it complements skin and tissue repair ^[3].
- Avoid uncontrolled high-dose vitamin C over extended periods, especially if prone to kidney stones; for chronic supplementation, consult a doctor and pay attention to need-based dosing ^[4].

Science is worthwhile when it enhances everyday life: Zinc structures for the season, vitamin C tactically at the first symptoms – alongside a daily colorful diet. Start today: Establish a winter plan with 15 mg of zinc, stock your fridge with vitamin C-rich foods, and define your "cold start dose" for day one.