Zinc has become a popular cold remedy, though medical studies do not consistently support zinc use for the common cold. According to the Linus Pauling Institute, "despite numerous, well-controlled trials, the efficacy of zinc lozenges in treating common cold symptoms remains questionable." The institute also noted that of the 10 controlled trials of zinc gluconate lozenges, five of the studies showed "no difference between zinc lozenges and placebos."
Step 1
Review dietary intake of zinc and decide if it is adequate. According to the Linus Pauling Institute, adequate zinc intake is essential in maintaining the integrity of the immune system. Foods that are considered good sources of zinc include shellfish, eggs and red meat, such as beef. Other sources include wheat products, legumes and nuts, though they offer a lower bioavailability of zinc absorption. If your diet is lacking in these foods, supplementation should be considered.
Step 2
Review overall diet for other foods that help boost immune system function to prevent susceptibility to colds and respiratory infections. Other foods that may also help boost the immune system include foods rich in vitamin A, vitamin E, vitamin C and vitamin D, such as fresh fruits and vegetables, fish and dairy products.
Step 3
Begin taking zinc supplements if daily food intake of zinc is inadequate. According to the Linus Pauling Institute, taking a "multi-vitamin/multi-mineral supplement containing 100 percent of the daily values (DV) of most nutrients will generally provide 15mg per day of zinc." The institute recommends 8 mg of zinc per day for women, and 11 mg of zinc per day for men.
Step 4
Decide which zinc lozenges are preferred and place one under the tongue at regular intervals. According to Oregon State, "the use of zinc lozenges within 24 hours of the onset of cold symptoms, and continued every two to three hours while awake until symptoms fade, has been advocated for reducing the duration of the common cold."
Tips and Warnings
- According to the Mayo Clinic, "lack of zinc may lead to poor night vision and wound healing, a decrease in the sense of taste and smell, a decreased ability to fight infections, and poor development of reproductive organs."
- Signs of zinc toxicity may include abdominal pain, diarrhea, nausea and vomiting. Upper level intake (UL) for infants is above 4 mg per day; for adults, it is above 40mg per day. According to the Linus Pauling Institute, "intestinal absorption of zinc picolinate may be offset by increased elimination."
Things You'll Need
- Shellfish
- Red meats
- Whole grain products
- Eggs
- Nuts and legumes
- Zinc gluconate lozenges
- Zinc acetate lozenges
- Zinc picolinate lozenges
