Zinc is an essential mineral that has been studied extensively and is a nutritional supplement that some doctors recommend for certain illnesses, including colds. It is important to note that nothing can cure the common cold but the right kind of zinc has been shown to shorten the duration of a cold, according to a 2004 study in the "Journal of American Pharmacologists Association" (JAPhA). As with any supplement or medication, check with your doctor before taking zinc.
Zinc: The Essentials
Zinc is a mineral found in many foods and is important for many of your body's functions including immunity and healing. Zinc has to be consumed frequently because your body does not have a way to store this mineral. Supplemental zinc can be taken as a lozenge, spray or pill.
How Zinc Helps Shorten Colds
Zinc stops the rhinovirus, the cold-causing virus, from growing. Viruses thrive and survive by duplicating and it is thought that zinc inhibits the virus from replicating. If a virus cannot replicate, then it dies. Theoretically zinc reduces the severity of colds when the zinc is taken at the first sign of a cold. According to the 2004 study in JAPhA, zinc had to be taken within 24 hours of the onset of a cold to reduce symptoms and shorten the length of the cold.
Which Zinc for Viruses?
Zinc comes in many forms. Zinc gluconate and zinc acetate are shown to have the most effect on the virus. Lozenges and nasal gels attack the virus at the source, in the nose and throat. In a March 2011 "Psychology Today" article, Dr. Martina M. Cartwright suggests that the typical dose of 13.3 to 23 mg of zinc used every two hours is an effective dose to lessen symptoms when taken during the first day of a cold. The recommended daily allowance (RDA) of zinc for children over the age of 4 to adults ranges from 5 to 11 mg. Check with your doctor for your individual RDA during a cold.
Warning
Zinc is toxic when taken at too high of a dose or for too long. Symptoms of adverse reactions to zinc overdose include headache, stomach cramps, diarrhea, nausea and vomiting. Zinc supplements can interfere with medications like antibiotics and diuretics. Check with your health care practitioner if you are taking medications and want to take zinc for your cold.
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