Sixty-two million Americans experience the sneezing, scratchy throat and runny nose associated with the common cold each year, according to the National Center for Health Statistics. Although there is no definitive way to prevent or cure a cold, you can manage your symptoms through over-the-counter medications and lifestyle measures, such as staying well-hydrated, eating well and resting. Some people also believe that the mineral zinc can minimize your symptoms.
Theories
Because your body requires the mineral zinc for proper immune function, it has long been believed to prevent colds from developing in the first place, according to the University of Maryland Medical Center. Zinc is also added to various throat lozenges, over-the-counter medications and supplements geared toward cold symptom relief.
Research
In an article published in "Clinical Infectious Diseases" in 2007, researchers analyzed four double-blind, placebo-controlled reports regarding zinc and the common cold. Three of the four studies showed no beneficial effects from zinc-containing lozenges or nasal spray. One of the four showed benefits from zinc-containing nasal gel. The researchers concluded that the therapeutic effectiveness of zinc lozenges remains unestablished. Some research has shown that zinc lozenges, if taken in the proper dose within the first 24 hours of your cold's onset, may reduce the duration of your symptoms by up to two days, according to Martina M. Cartwright, a registered dietitian and adjunct professor of Nutritional Sciences at the University of Arizona.
Risks
For overall wellness, most women require 8 mg of zinc per day and most men require 11 mg per day. Taking more than the upper tolerable limit, or 40 mg of zinc per day for adults, increases your risk for zinc toxicity symptoms, such as appetite loss, nausea, abdominal cramping, diarrhea and headaches, according to the Office of Dietary Supplements. If you take zinc supplements containing high dosage or consume multiple sources of supplemental zinc, such as lozenges and nasal spray, you may exceed your UTL unknowingly. These risks are not associated with zinc consumed in food form.
Suggestions
Supplements may prove useful if you have a zinc deficiency, according to Cartwright, which causes an increased susceptibility to infections and disease. If you would like to take zinc as a cold remedy or immune system enhancer, seek specified guidance from your doctor. Food sources of zinc also boost immune function. Top sources include oysters, beef shanks, crab, pork shoulder, fortified cereals, lobster and chicken legs.
References
- National Institute of Allergies and Infectious Diseases: Common Cold
- University of Maryland Medical Center: Common Cold
- "Clinical Infectious Diseases"; Treatment of Naturally Acquired Common Colds with Zinc: A Structured Review; Thomas J. Caruso et al.; 2007
- Psychology Today: Zinc and the Common Cold: Just the Facts
- Office of Dietary Supplements: Zinc
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