Is it Effective to Take Zinc for Colds?

Whether you’re trying to avoid getting sick or already have a cold and just want it to go away as soon as possible, over-the-counter drugs often contain zinc as a cold-fighting ingredient. And since there is no real cure, your best option is to alleviate the symptoms. But is there any truth to the powers of zinc?

Can a zinc supplement or increase consumption in whole foods can avoid colds?

Zinc is a nutrient found in the body that helps the immune system fight bacteria and viruses. It is also important for the development of the nervous system. So it would make sense to consume them as much as possible to avoid sneezing, right? Not quite. There is not much evidence that this mineral can prevent colds, but there are some that can decrease the duration of it.

Is it Effective to Take Zinc for Colds?

For example, a study, published in the Journal of the Royal Society of Medicine, found that taking zinc acetate pills can reduce the length of a cold by as much as 40 percent . That may be because the common cold is usually caused by a type of virus known as a rhinovirus, which lives in the nostrils and throat, so zinc can work to prevent the rhinovirus from multiplying. The pill or syrup form is probably the most effective since it would cover the throat, therefore pointing to where the virus thrives.

Research is mixed, but most, like another study published in the Open Respiratory Medical Journal, point to the fact that taking a zinc acetate pill (containing 75 milligrams of zinc) within 24 hours of starting a cold can reduce the duration of the cold by 20 to 40 percent. Which means that if your cold lasts 10 days, the pill could reduce it to seven or eight days.

However, there is no research that can really recommend dosage and treatment, as there have been studies with different doses and treatment timelines, and the pills can cause nausea or at least leave an unpleasant taste in the mouth.

Does it also decrease symptoms?

Although zinc can shorten the duration of a cold, it may not necessarily decrease symptoms. According to Harvard Health, it is true that it alleviates symptoms, but in reality it does not help to improve, so you will also need to get plenty of rest and drink plenty of fluids to return to a healthy state.

In general, most people do not need zinc supplements on a daily basis . Zinc deficiency is rare, as the recommended daily allowance for adult women is 8 mg and adult men is 11 mg. To meet your needs, you can find zinc in foods like oysters, beef, yogurt, and even fortified grains and cereals . For example, an 85-gram serving of roast beef, a serving of fortified cereal, and a 28-gram serving of cashews would satisfy your daily zinc requirements.

Be sure to ask your doctor if you can take a supplement to help you feel better when you get a cold. If you decide to supplement with zinc, I recommend looking for products that say “zinc acetate “, as they are better for absorption. And, you should avoid zinc nasal sprays, as they can cause anosmia (loss of sense of smell).

So should you take it to be healthier?

In general, there is no need to take a zinc supplement or increase dietary intake, since most people get enough from the food they eat. However, if you follow a vegetarian or vegan diet , it may be necessary to incorporate more foods with this mineral, since meat is a main source and the compounds in beans and grains can prohibit zinc from being completely absorbed in the body.

Be sure to talk to your doctor before adding a zinc supplement or more foods with this micronutrient to your diet, as there are certain medications that zinc supplements can negatively interact with.

There is no evidence that zinc can prevent a cold , however, it can help decrease the duration of a cold once you already have symptoms. With that said, zinc does have some side effects like nausea, so use it with caution and monitor your reaction. The best ways to avoid a cold include washing your hands, not touching your face, staying away from people who are sick and who sleep at least seven hours a night.