Nothing can cure the common cold, but by consuming zinc and the vitamin C in citrus, you can boost your immune system and potentially prevent illness. These nutrients also may improve your symptoms once you are sick, but more evidence is needed to determine the validity of these statements. Talk to your doctor before ingesting any new supplements, and be sure to discuss dosing and precautions.
Efficacy
Zinc can help your body fight infections because it increases the amount of white blood cells in your body, thereby strengthening your immune system. When you are already sick, it can potentially help make your symptoms less severe, but more research is needed to determine the proper dosage for this. The vitamin C in citrus fruits and juices also increases your white blood cell count and can help prevent viruses from invading your body. While it may not be able to prevent you from catching a cold, it can shorten the amount of time you’re sick, if you begin to eat citrus as soon as you experience symptoms.
How to Take Them
As a cold remedy, zinc comes in the form of lozenges and nasal sprays, and your doctor can help you determine which type and dose is best for you. The recommended dietary allowance, or RDA, for zinc is 8 mg for women and 11 mg for men, and you can meet this every day by eating foods such as oysters, cheese, shellfish, lima beans and pumpkin seeds. You can consume citrus fruits and juices, such as oranges and grapefruits, to get vitamin C while you’re sick and to help you meet the RDA, which is 75 mg for women and 90 mg for men, according to MedlinePlus.
Precautions
Although typically safe in moderate doses, ingesting more than 40 mg of zinc a day can cause adverse side effects, such as nausea, stomach upset, headaches and drowsiness. Very high doses can actually weaken your immune system and make you more susceptible to colds. The Food and Drug Administration also warns about using zinc nasal sprays because they put you at risk of permanently losing your sense of smell. High doses of vitamin C in the form of citrus carries little-to-no risk, since your body cannot store the vitamin. However, taking more than 2,000 mg of vitamin C a day can cause diarrhea and other types of stomach upset.
Additional Considerations
Do not begin taking new supplements or altering your diet without your doctor’s consent. Tell her if you are on any medications or take other supplements because zinc and vitamin C may interfere with these. If you begin to experience any adverse side effects from zinc supplements, lozenges or nasal sprays, stop using them and seek medical attention. If your cold symptoms do not begin to subside within a week, see your doctor.
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