Een lage weerstand en een koortslip: wat is het verband?

Low resistance and cold sores: what's the connection?

Geschreven door: Ebrina van der Bijl

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Gepubliceerd op:

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Leesduur: 5 min

A few busy weeks, little sleep, and there it is again: That tingly spot on your lip. Coincidence? Probably not.

Have you ever wondered why cold sores appear when you're tired, stressed, or have a cold? And what your immune system, or perhaps even your vitamin intake, has to do with it?

In this article, I'll explain the causes of cold sores and how you can help your body keep the virus at bay.

A cold sore is caused by HSV-1; the virus remains dormant in nerve cells and activates when resistance is reduced, causing blisters.

A cold sore is caused by HSV-1; the virus remains dormant in nerve cells and activates when resistance is reduced, causing blisters.

Support your immune system with rest, a varied diet, and SPF lip balm; vitamins C, D, and zinc can supplement, but not replace, a healthy foundation.

Table of contents
What happens when you get a cold sore? The 4 main triggers of a cold sore Cold sore and diet: The role of vitamins and minerals What can you do about a recurring cold sore? And what if you already have one? Conclusion

What happens when you get a cold sore?

A cold sore is caused by the herpes simplex virus type 1 (HSV-1) . Worldwide, approximately 67% of the population under the age of 50 carries this virus. (1)

Most people become infected at a young age, often without realizing it. The virus spreads through direct contact with saliva or skin , for example, through kissing or sharing cutlery and cups.

After that initial infection, the virus retreats into the nerve cells around the face , where it remains in a kind of dormant state for years. As long as your immune system is strong, the virus remains dormant.

But as soon as your body weakens (due to stress, fatigue, or another infection), it can become active again. It then travels back to the skin via the nerve pathways, and the familiar blisters appear on or around your lip.

Note: Do you have blisters on your lip but no cold sores ? Then the cause is likely elsewhere, such as a sunburn or an allergic reaction.

The 4 main triggers of a cold sore

A cold sore doesn't just appear out of nowhere. Usually, something temporarily lowers your immune system , causing the virus to reactivate.

The four most common triggers are:

  1. Stress and fatigue - Long-term stress and lack of sleep weaken your immune system, giving the virus a chance. (2)
  2. Extensive sunlight or UV light – UV radiation can slightly damage the skin and stimulate the virus to become active again, especially during winter sports or sunbed use. (3)
  3. Hormonal fluctuations – Around your period or other hormonal changes, your immune balance changes, making a breakout more likely to occur. (4)
  4. Fever or cold – When you have an infection, your body is busy recovering, and that gives the virus space. (5)

The common thread: Your immune system plays a key role. As soon as it malfunctions, the dormant virus can reactivate from the nerve cells, and a cold sore appears again.

Cold sores and nutrition: The role of vitamins and minerals

There's no evidence that a deficiency of any specific vitamin directly causes a cold sore. In other words, too little vitamin C doesn't automatically mean you'll have an outbreak.

What is clear: A well-functioning immune system requires sufficient building blocks. And certain vitamins and minerals play an important role in this:

  • Vitamin C contributes to the normal functioning of the immune system.
  • Vitamin D helps the immune system to function normally, especially during the dark months.
  • Zinc supports resistance and helps protect cells against oxidative stress.

If your body doesn't get enough of these nutrients, your immune system can weaken somewhat. This makes it easier for the herpes virus to become active again, and then that annoying cold sore appears.

What can you do about a recurring cold sore?

There are some practical steps that can help limit outbreaks or support recovery:

  1. Get enough rest and sleep - Prolonged stress and fatigue weaken your immune system, making it easier for the virus to return. Get 7-9 hours of sleep per night.
  2. Protect your lips from sunlight - UV light is a common trigger. Therefore, use a lip balm with SPF (Sun Protection Factor), which will protect your lips from UV rays.
  3. Eat a varied and nutritious diet - A balanced diet with plenty of vegetables, fruit, whole grains and proteins helps your immune system to function normally.
  4. Support your immune system when needed - Vitamin D, C, and zinc contribute to the normal functioning of the immune system. Lysine is sometimes studied in relation to the number of cold sore outbreaks, but its effect has not yet been clearly demonstrated. (3)(6)

A healthy lifestyle remains the foundation. Supplements are intended to complement, not replace, a complete diet.

And what if you already have it?

A cold sore usually heals on its own within 7 to 10 days. You can't speed up the healing process, but you can support it:

  1. Touch the blisters as little as possible - Squeezing or scratching can irritate the skin and further spread the virus.
  2. Use an antiviral cream - As soon as you feel that familiar tingling. The sooner you apply it, the better the chance of keeping the outbreak mild.
  3. Continue to eat, drink, and rest well – this will help your body keep the infection under control.
  4. Avoid kissing or sharing cutlery, glasses, or lip balms until the blisters have completely healed. The virus is still contagious at this stage.

Conclusion

A cold sore is not a sign of a vitamin deficiency , but it is a signal that your immune system is temporarily functioning less well .

You can't always do anything about it, but you can help your body stay stronger.

A good balance between rest, nutrition and care makes all the difference.

Get enough sleep, eat a varied diet, protect your lips from the sun and give your immune system a boost with vitamins or minerals when necessary.

Ebrina van der Bijl - Natural Performance

Ebrina van der Bijl

Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.

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Sources used

  1. WHO. Herpes simplex virus – fact sheet. (2024)
  2. Chida, Y., & Mao, X. (2009). Does psychosocial stress predict symptomatic herpes simplex virus recurrence? A meta-analytic investigation on prospective studies. Brain Behavior And Immunity, 23(7), 917–925. https://doi.org/10.1016/j.bbi.2009.04.009
  3. Chi, C., Wang, S., Delamere, F. M., Wojnarowska, F., Peters, M. C., & Kanjirath, P. P. (2015b). Interventions for prevention of herpes simplex labialis (cold sores on the lips). Cochrane Library, 2016(10). https://doi.org/10.1002/14651858.cd010095.pub2
  4. Hughes, S.M., Levy, C.N., Katz, R., Lokken, E.M., Anahtar, M.N., Hall, M.B., Bradley, F., Castle, P.E., Cortez, V., Doncel, G.F., Fichorova, R., Fidel, P.L., Fowke, K.R., Francis, S.C., Ghosh, M., Hwang, L.Y., Jais, M., Jespers, V., Joag, V., . . . Yousefieh, N. (2022). Changes in concentrations of cervicovaginal immune mediators across the menstrual cycle: a systematic review and meta-analysis of individual patient data. BMC Medicine, 20(1). https://doi.org/10.1186/s12916-022-02532-9
  5. Gopinath, D., Koe, K. H., Maharajan, M. K., & Panda, S. (2023). A Comprehensive Overview of Epidemiology, Pathogenesis and the Management of Herpes Labialis. Viruses, 15(1), 225. https://doi.org/10.3390/v15010225
  6. Mailoo, V.J., & Rampes, S. (2017). Lysine for Herpes Simplex Prophylaxis: A Review of the Evidence. Integrative medicine, 16 3, 42-46.
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