Zinc has become popular as a possible remedy for the common cold, but what does the research say? Studies suggest that zinc might help shorten the duration of colds when taken within 24 hours of symptom onset, though results are mixed. Some evidence indicates that zinc, particularly in lozenge form, can reduce cold duration by a day or so, and may lessen symptom severity. Here’s a closer look at how zinc might work and some considerations for its use.
How Zinc Works Against Colds
Zinc plays a crucial role in immune function, supporting cells that defend against viruses. It is thought to interfere with rhinoviruses—the most common cause of colds—by preventing them from multiplying in the nasal passages and throat. When taken as a lozenge, zinc ions are released in the throat, directly affecting the areas most impacted by cold viruses.
Several studies have examined zinc’s effectiveness for colds. A 2012 analysis in CMAJ found that zinc supplementation was linked to reduced cold duration, while a 2017 review noted that specific forms, like zinc acetate, seemed to offer more consistent benefits. Dosage is essential, too; excessive zinc can cause side effects like nausea, which limits how much one can take safely.
Forms of Zinc and Recommendations
Zinc is available in various forms, including tablets, nasal sprays, and lozenges. Lozenges are considered the most effective form for colds, as they allow zinc to dissolve slowly in the mouth, directly targeting the virus in the upper respiratory tract. However, nasal sprays are not recommended, as they have been linked to potential loss of smell.
The recommended dosage for zinc lozenges is typically around 75 mg per day. It’s important to avoid taking high doses for extended periods, as this could interfere with copper absorption and immune function in the long term. As always, consult a healthcare provider before starting any new supplement, especially if you’re taking other medications.
Is Zinc Effective for Everyone?
Research suggests zinc may benefit some individuals more than others, but it’s not a guaranteed cure. Factors such as timing, zinc form, and individual health can all influence effectiveness. If you decide to try zinc for a cold, starting treatment at the first sign of symptoms may offer the best chance of reducing duration and severity.
Conclusion
While zinc isn’t a magic bullet, it can be a useful addition to your cold-fighting arsenal. When taken properly and in the right form, it may shorten a cold’s course and ease symptoms. However, excessive use can cause side effects, so it’s best used with caution.
Sources:
- Harvard Health. “Zinc for the Common Cold? Not for Me.” Link
- Oregon State University, Linus Pauling Institute. “Zinc.” Link
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