Whether you call it a cold, the sniffles or just feeling "under the weather," having a cold is no fun. A cold -- often caused by the rhinoviruses -- can bring on several symptoms, including a stuffy nose, headaches, fatigue and muscle pain. In addition to following the instructions by your doctor, zinc may help reduce the duration of your next cold.
Background
The notorious rhinovirus is responsible for approximately 30 percent of all colds, according to the University of South Carolina School of Medicine. However, many other viruses can bring on similar symptoms to the rhinovirus. Physician Jon Abramson of the Wake Forest University Baptist Medical Center notes that you can reduce your risk of catching a cold by avoiding those with a cold and washing your hands regularly. If you've already caught a cold, you may want to consider supplementing with zinc.
Zinc
Zinc is an essential mineral that helps your body perform more than 100 key functions, reports the Office of Dietary Supplements. Zinc is a must for your body's energy metabolism, cell signaling, the production of new DNA and for the optimal functioning of the immune system. At the time of publication, the recommended daily allowance of zinc is 9 mg for men and 11 mg for women. Healthy dietary sources of zinc include lean meats, low-fat dairy products, peas, whole-grain cereal and fish.
Evidence
Research published in the July 1996 "Annals of Internal Medicine" investigated the effect of 100 mg of daily zinc gluconate in lozenge form on the duration of the common cold. The researchers found that those who consumed the zinc lozenge recovered significantly faster from a cold than a similar group that took a placebo. However, the Office of Dietary Supplements reports that the evidence linking zinc intake on colds is mixed.
Considerations
Ask your doctor if supplemental zinc is OK for you and your medical condition before taking zinc. Most research on zinc and colds have used zinc gluconate as a lozenge. It's unclear whether taking zinc pills or consuming large amounts of dietary zinc will have an impact on your cold. You can also help bounce back from your cold faster by getting adequate rest and drinking fluids.
References
- University of South Carolina School of Medicine: Picornaviruses: Rhinoviruses; Dr. Richard Hunt; April 12, 2010
- "ABC News"; Is There Anything I Can Do to Avoid Getting a Cold or Flu From a Sick Family Member or Co-Worker?; Jon Abramson, M.D.; Sept. 25, 2008
- Office of Dietary Supplements: Zinc
- "Archives of Internal Medicine"; Zinc Gluconate Lozenges for Treating the Common Cold. A Randomized, Double-blind, Placebo-controlled Study; S.B. Mossad, et al.; July 15, 1996
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