Zinc is a mineral that has been used throughout history to promote wound healing and a healthy immune system. It is also involved in smell, taste, vision and growth, according to the Mayo Clinic. Vitamin C, or ascorbic acid, also plays a key role in wound healing and is needed for proper iron absorption. Vitamin C aids in the growth and repair of tissues and helps keep teeth and bones strong.
Function
Vitamin C and zinc have antioxidant properties that help protect cells from harm caused by free radicals. Free radicals can accelerate aging and make you vulnerable to a number of health problems and diseases like cancer and heart disease, reports the University of Maryland Medical Center, or UMMC.
Considerations
A zinc deficiency may weaken your immune system and make you more prone to a variety of infections. Zinc supplements are sometimes recommended to improve inadequate zinc levels but are not otherwise advised, because too much zinc can negatively your the immune system, according to the UMMC.
Vitamin C may enhance immune system function. Unlike zinc, vitamin C supplements are generally regarded as safe when taken in recommended dosages, according to the Mayo Clinic.
Expert Insight
A study published in 2006 in "Annals of Nutrition and Metabolism" concluded that both zinc and vitamin C play vital roles in immune function and help fight and prevent infectious diseases, including pneumonia and diarrhea infections. The lead researcher of the study was E. S. Wintergerst of Bayer Consumer Care in Basel, Switzerland.
Benefits
Taking vitamin C supplements regularly, rather than only when you sense a cold coming on, may shorten the length of a cold by about 24 hours, notes the UMMC. Additional research is needed to determine whether taking zinc lozenges or using nasal sprays at the onset of a cold may diminish symptoms and/or speed healing.
Zinc is sometimes suggested to slow the progression of an eye disorder called age-related macular degeneration or AMD, according to the University of Maryland Medical Center. Vitamin C appears to work with zinc, beta-carotene and vitamin E to help prevent AMD. AMD is the primary cause of legal blindness in older adults in the United States.
Dosage
The recommended zinc dosage to treat a deficiency is 15 mg daily for men and teenage boys and pregnant women, according to the Mayo Clinic. Women and teenage females require 12 mg per day to remedy a zinc deficiency.
The suggested dosage for vitamin C is 90 mg daily for men, 75 mg for women and 85 mg for pregnant women, according to the U.S. Food and Nutrition Board of the institute of Medicine.
Food Sources
Zinc is contained in a variety of foods including whole grains, fish, herring, oysters, meat, liver, milk and some fortified cereals. Good dietary sources of vitamin C include oranges, pineapples, grapefruit, cantaloupe, broccoli, spinach, tomatoes and green peppers.
Warning
Vitamin C supplements may cause side effects including heartburn, headaches, vomiting, nausea and abdominal cramps, according to the Mayo Clinic.
Common side effects of zinc include a metallic taste in the mouth, nausea and upset stomach. High doses of zinc may cause anemia, dizziness, drowsiness, headache and hallucinations, according to the University of Maryland Medical Center.
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