Zinc is vital for good health. Zinc helps the immune system operate properly by its effects on immune cells, including T lymphocytes, CD4 cells and natural killer cells. Overall, zinc deficiencies are fairly common.
The recommended daily allowance (RDA) for zinc varies from 3 mg to 14 mg by age and gender and is highest for women who are pregnant or nursing. Good dietary sources of zinc include shellfish, organ meats, beef, pork and chicken, as are legumes, nuts, seeds and whole grains.
Zinc lozenges and nasal gels may help prevent the common cold. Zinc syrup is often used to prevent colds in young children. Zinc supplements may also help prevent age-related macular degeneration, according to the results of the AREDS study, which tested zinc alone plus zinc with the vitamins antioxidant vitamins C and E and beta-carotene.
What to Look for
Zinc comes in different chemical forms. When purchasing a zinc lozenge to shorten the length of a cold, look for those containing zinc gluconate or zinc acetate, since these are the forms with the most scientific evidence to back them up. The zinc dosage that has the science behind it for the treatment of colds is 13.3 mg every 2 hours. Children may get a modest benefit from taking 30 mg of zinc sulfate syrup at the start of symptoms followed by 15 mg per day.
You may find zinc lozenges that combine vitamin C or other vitamins or herbs. These haven't been compared to plain zinc, so there is no way to know if they are more effective in cold-fighting.
Common Pitfalls
It is possible that certain artificial flavorings added to zinc lozenges may reduce the effectiveness of zinc, so avoid products with citric acid and tartaric acid if possible. Sweeteners don't seem to interfere with zinc's antiviral actions.
Zinc lozenges work in the throat. Let it dissolve there. Don't swallow a zinc lozenge.
For cold-fighting, the effective zinc dosage is 13.3 mg every 2 hours. Lower doses or doses taken less often may not work. But don't take zinc supplements for more than 1 to 2 weeks. One potential problem with long-term use is copper deficiency, which can damage your immune system. Zinc can also make certain antibiotics useless, so ask your doctor or pharmacist if it is okay to take zinc with a prescribed antibiotic.
Zinc nasal gels may have temporary or permanent loss of your sense of smell. Zinc taken by mouth can cause a mild upset stomach or odd taste sensations.
Check with your doctor before taking a high dose of zinc for a long time, to treat age-related macular degeneration, for example.
It is best to take zinc supplements 1 hour before or 2 hours after eating. But if your zinc supplement upsets your stomach, go ahead and take it with a meal. Certain foods prevent the absorption of zinc, so you want to avoid eating them within 2 hours of the time you take zinc. These foods include bran, high-fiber foods, including whole-wheat bread and cereals, and foods with a high phosphorus content, especially milk and poultry.
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