Cold and flu season is upon us, which means a high likelihood of falling prey to the annoying cold at some point. Did you know that zinc can effectively shorten the duration of a cold? The research suggests that it can, but there’s a catch — it might make you feel nauseated. Read on to find out more.
Zinc: A Potent Cold-Fighter
A group of Canadian researchers examined 17 randomized controlled trials involving more than 2,000 participants. They concluded that zinc significantly reduced the duration of cold symptoms. Interestingly, high doses of zinc were more effective than lower doses in cutting down the symptoms’ duration. Furthermore, the positive effects were more often observed in adults than children.
Dr. Michelle Science of The Hospital for Sick Children (SickKids), Toronto, and her co-authors at McMaster University stated, “There findings, however, are tempered by significant heterogeneity and quality of evidence.” But before you run to the pharmacy to grab the zinc supplements, it’s essential to be aware of the potential side effects that might come with taking zinc for cold relief.
The Potential Side Effects of Zinc
Participants who took zinc treatment during the research experienced some adverse effects. These included a bad taste in the mouth and, more notably, nausea. As you can imagine, nausea might not be the most enjoyable side effect while you’re already feeling under the weather due to a cold.
So, what can you do? Until there’s more evidence supporting the benefits of zinc for cold treatment, the researchers concluded that there’s only a weak rationale for physicians to recommend it. The questionable benefits must be carefully balanced against the potential adverse effects.
How to Maximize the Benefits of Zinc Safely
If you’re still interested in giving zinc a try to shorten your cold, there are a few steps you can take to minimize the potential side effects:
- Choose the right form of zinc: Look for lozenges or syrups that contain zinc gluconate or zinc acetate, as these forms are easier to absorb and more effective in combating cold symptoms. Avoid products that contain citric acid, which can interfere with zinc absorption.
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Start early: Begin taking zinc as soon as you notice the first signs of a cold. Zinc is most effective when it’s taken at the onset of symptoms, but its effectiveness diminishes as the cold progresses.
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Opt for a lower dose: While higher doses of zinc were found to be more effective in the studies, they also came with a higher likelihood of side effects. Start with a lower dose and gradually increase it if needed, keeping a close eye on any adverse effects.
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Don’t exceed the recommended daily allowance (RDA): For adult men, the RDA for zinc is 11 milligrams per day, while for adult women, it’s 8 milligrams. Do not exceed these amounts, as excessive zinc intake can weaken the immune system instead of helping it.
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Talk to your physician: As always, it’s best to check with your healthcare provider before starting any new supplement, especially if you’re pregnant, breastfeeding, or have a medical condition.
Final Thoughts
While zinc has been shown to shorten the duration of cold symptoms, it’s essential to keep its potential side effects in mind. If you decide to give zinc a try to help fight off your cold, choose the right form, start early, opt for a lower dose, don’t exceed the RDA, and consult your physician if necessary. By taking these precautions, you can make the best decision for your health while trying to fend off the cold.
