While zinc may not prevent a cold, research suggests it could potentially shorten its duration by about a day or two. A typical cold lasts seven to ten days.
Key Findings and Expert Opinions
- Duration Reduction: Zinc might shave one or two days off your cold, but persistent symptoms could remain. According to Rebecca Andrews, a professor at the University of Connecticut School of Medicine, this could be helpful if you need to recover for an event like a major work presentation.
- Mechanism: Scientists hypothesize that zinc may prevent common cold viruses (rhinoviruses) from infecting cells and also enhances immune function, explains Roy Gulick, Chief of the Division of Infectious Diseases at Weill Cornell Medicine.
- Preventative Use: A 2024 Cochrane review of 34 trials found little to no evidence that taking zinc proactively can prevent a cold or reduce the number of colds a person gets. Do not use zinc to prevent a cold.
- Treatment Use: The same review found some evidence that zinc might shorten the duration of symptoms by about two days for people who already have a cold compared to a placebo.
Potential Risks and Dosage
- Common Side Effects: Zinc is associated with mild side effects such as problems with taste, stomach pain, diarrhea, constipation, vomiting, and nasal/oral irritation.
- Loss of Smell: Zinc nasal products have been linked to a loss of smell, prompting a 2009 public health advisory from the Food and Drug Administration (FDA). Avoid these products.
- Dosage Uncertainty: The optimal dose is unclear, but many studies on cold treatment use $80\text{ mg}$ or more per day (often through lozenges taken every few hours).
- Exceeding $50\text{ mg}$: Professor Andrews cautions that exceeding $50\text{ mg}$ of zinc per day increases the likelihood of side effects like stomach upset.
Recommendations for Trying Zinc
- Consult Your Healthcare Provider: Zinc can interact with medications (e.g., reducing the effectiveness of some chemotherapy drugs).
- Treat, Don't Prevent: Only take zinc when you already have cold symptoms.
- Try Lozenges in Moderation: Most studies evaluate lozenges. Keep your daily intake at or below $50\text{ mg}$ to minimize side effects like stomach upset.
- Avoid Certain Foods: High-fiber foods, legumes, grains, foods rich in calcium and iron, and excessive alcohol can all reduce zinc absorption.
- Focus on Immune Health: Regardless of zinc use, ensure a healthy, well-balanced diet, sufficient water, and enough sleep to keep your immune system strong.
The Bottom Line
Zinc is unlikely to prevent a cold, but it might reduce its duration by a day or two. However, the potential benefit may be outweighed by adverse reactions, especially at higher doses.
Disclaimer: This content is published only for health awareness and informational purposes. It's not a substitute for your professional medical advice. You must consult a doctor/healthcare professional regarding your specific health concerns.
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