Although treatment for the common cold is mostly supportive with rest and fluids, some people turn to alternative treatments to lessen the duration and severity of their cold symptoms. According to a 2007 survey by the National Center for Complementary and Alternative Medicine, the common cold is the eighth most common reason adults seek complementary and alternative medicine. Vitamin C and zinc are two supplements that may help prevent colds and make your recovery faster.
Vitamin C and Zinc
According to the Linus Pauling Institute, vitamin C may enhance the immune system by creating new white blood cells that fight infection, protecting white blood cells from destruction by cellular toxins and increasing the levels of antibodies in the blood.
Zinc is a mineral that may also play a role in the immune response by creating a type of white blood cell called a T-lymphocyte, as well as preventing the cold virus from binding to receptors in the nose.
Theories
Although studies on the effectiveness of vitamin C and zinc on colds are largely inconclusive, some studies have demonstrated a positive effect on the common cold. A study published in 2007 by the "Cochrane Database System Review," which performed a computerized analysis of 30 earlier trials involving 11,350 subjects, found that the duration of cold symptoms was reduced by 8 percent in adults and 13.6 percent in children, when 200 mg of vitamin C was taken a day prophylactically. There was no reduction in the duration of symptoms when vitamin C was taken after the onset of a cold.
Another study published in 2000 in the "Annals of Internal Medicine" involving 25 subjects found that the duration of cold symptoms was reduced to 4.5 days in those who took 12.8 mg of zinc acetate every two to three hours, in comparison to 8.1 days in the placebo group.
Recommended Intake
The Recommended Dietary Allowance, RDA, of vitamin C for adults males age 19 and older is 90 mg a day and females is 75 mg. Pregnant women require 85 mg and women that are nursing require 120 mg.
The RDA of zinc for adult males age 19 and older is 11 mg a day and females age 19 and older is 8 mg a day. Pregnant women require 11 mg and women that are nursing require 12 mg.
Food Sources
Red peppers and orange juice are excellent sources of vitamin C. A half a cup of raw red peppers provides 95 mg of vitamin C and 6 oz. of orange juice contains 93 mg of vitamin C. Other foods rich in vitamin C include strawberries, grapefruit juice and broccoli.
Oysters are an excellent source of zinc. Six medium oysters provide 76.7 mg of zinc. Other good sources of zinc include beef, pork, chicken, lobster, crab and fortified cereals.
Warning
Vitamin C and zinc toxicity can occur if taken in excessive amounts. The Tolerable Upper Intake Level for vitamin C is 2,000 mg a day and for zinc is 40 mg a day for adults 19 years and older. A high intake of vitamin C can cause abdominal pain, nausea and diarrhea. Vitamin C may interact with several medications including birth control pills, warfarin, statins and aspirin. Zinc toxicity produces abdominal pain, diarrhea, nausea, vomiting and headache. Zinc may interact with certain antibiotics, diuretics and penicillamine. Talk to your doctor before taking any supplements to treat your cold.
References
- National Center for Complementary and Alternative Medicine: Colds and Flu and CAM: At a Glance
- Office of Dietary Supplements: Zinc
- Linus Pauling Institute: Vitamin C
- "Cochrane Database System Review": Vitamin C for Preventing and Treating the Common Cold
- "Annals of Internal Medicine": Duration of Symptoms and Plasma Cytokine Levels in Patients With the Common Cold Treated With Zinc Acetate.
