As winter tightens its grip, a common mineral could be the key to reducing the misery of the seasonal cold. Experts confirm that taking zinc supplements may help you recover faster, potentially cutting the duration of symptoms by several days.
The Evidence: Zinc's Impact on Cold Duration
While zinc cannot prevent you from catching a cold, a growing body of research indicates it can help your body fight it off more quickly. A pivotal 2016 study conducted in Michigan discovered that participants given zinc lozenges experienced a reduction in their symptoms by up to three days.
This finding was reinforced by a 2021 review of past research, which concluded that zinc lozenges could shorten the length of a common cold by around two days. Given that a typical cold lasts between seven and ten days, this represents a significant reduction in suffering.
"It indeed did shorten common cold symptoms by about two or three days," said James Fitzgerald, a professor emeritus at the University of Michigan Medical School, in an interview with NPR. "I was stunned by that result."
How Zinc Boosts Your Immune Defence
The effectiveness of zinc lies in its crucial role in supporting the immune system. According to the Cleveland Clinic, zinc aids in the production of immune cells that combat the germs responsible for the common cold.
"This important nutrient plays key roles in fighting germs, healing wounds and more," explained Julia Zumpano, a registered dietitian at the Cleveland Clinic.
Despite over 20 percent of American adults taking zinc supplements, approximately 15 percent still do not get enough. Zinc also functions as an antioxidant, helping to protect eyesight and manage blood sugar and cholesterol levels.
Natural Sources and Recommended Intake
Doctors recommend a daily intake of eight milligrams for adult women and 11 milligrams for men. While supplements are popular, many people can meet their needs through diet.
Excellent natural sources of zinc include:
- Turkey breast
- Cheddar cheese
- Oysters and shrimp
- Lentils
- Pumpkin seeds
Raw oysters are particularly rich, containing about 32 milligrams of zinc in a three-ounce serving, as noted by Harvard Medical School. "It’s usually easy to get the recommended amount of zinc without supplements," Zumpano added.
Safety and How to Take Zinc Effectively
While beneficial, excessive zinc intake carries risks. The Mayo Clinic warns that high doses can cause side effects including loss of smell, nausea, dizziness, headaches, and diarrhoea. It can also interact negatively with some medications.
Adults should not exceed 40 milligrams per day unless specifically advised by a doctor. However, when used correctly for a short period, zinc lozenges are considered a safe option.
Lisa Statner, a clinical dietitian with Keck Medicine, advises starting at the first signs of a cold. "To improve absorption, take zinc supplements with protein-rich foods or vitamin C, but avoid taking them with dairy products or high-fiber meals," she recommended.
In summary, while not a cure, zinc presents a scientifically backed tool for managing winter colds. By starting early and adhering to safe dosage guidelines, you may be able to shorten your recovery time and feel better sooner.
