Can Zinc Shorten Your Colds? Studies Are Getting Clearer…
The common cold is a nuisance that disrupts our days and nights with
sniffles, coughs, and fatigue. While there's no magic cure, zinc has
emerged as a potential option to shorten the duration and severity of cold
symptoms. But how effective is it, and what does the research say?
Zinc is a mineral essential for a healthy immune system. It plays a role in
various immune functions, including the production of white blood cells
that fight infection [1]. Research suggests that zinc may directly combat
the rhinoviruses, the most common culprits behind colds, by hindering their
ability to replicate [2].
Shortening Colds with Zinc: Evidence from Studies
Studies investigating zinc's effect on colds present encouraging findings.
A review analyzing multiple trials concluded that zinc lozenges taken
within 24 hours of experiencing cold symptoms could shorten their duration
by an average of 1.65 days [3]. Notably, the effect appeared more
pronounced in adults compared to children [3].
Another area of exploration involves zinc's potential to reduce the number
of colds altogether. While the evidence is less conclusive, some studies
suggest that daily zinc supplementation might decrease the incidence of
colds, particularly in populations deficient in the mineral [4].
Important Considerations
While research shows promise, it's important to consider some caveats.
Firstly, timing seems crucial. Studies suggest zinc is most effective when
taken at the first signs of a cold, not after symptoms have fully developed
[1].
Secondly, dosage matters. Taking too much zinc can lead to side effects
like nausea and stomach cramps [5]. It's vital to consult a healthcare
professional before starting zinc supplementation, especially if you have
underlying health conditions or are taking other medications.
Conclusion
Zinc lozenges or syrups, when used appropriately, might offer a safe and
natural approach to shortening the duration and severity of the common
cold. However, consulting a doctor for personalized advice and ensuring
proper dosage is crucial.
NIH – National Institute of Health
: Zinc for the treatment of the common cold: a systematic review and
meta-analysis of randomized controlled trials:
Zinc, which can inhibit rhinovirus replication and has activity against
other respiratory viruses such as respiratory syncytial virus, is a
potential treatment for the common cold. The exact mechanism of zinc’s
activity on viruses remains uncertain. Zinc may also reduce the severity of
cold symptoms by acting as an astringent on the trigeminal nerve.
A recent meta-analysis of randomized controlled trials concluded that zinc
was effective at reducing the duration and severity of common cold
symptoms.
Read Meta-Analysis Randomized Controlled Trials here
PubMed – National Library of Medicine
: Zinc for the common cold -Main results: We included 13
therapeutic trials (966 participants) and two preventive trials (394
participants). Intake of zinc is associated with a significant reduction in
the duration.
Read Full Study here
NIH – National Library of Medicine
: Zinc in Human Health: Effect of Zinc on Immune Cells:
Zinc affects multiple aspects of the immune system. Zinc is crucial for
normal development and function of cells mediating innate immunity,
neutrophils, and NK cells. Macrophages also are affected by zinc
deficiency.
Read Full Study Info here
NIH – National Library of Medicine
: Zinc as a Gatekeeper of Immune Function:Read
All info here, it is fascinating.
Science Direct States
:
Zinc and immune function: the biological basis of altered resistance to
infection
. Zinc is known to play a central role in the immune system, and
zinc-deficient persons experience increased susceptibility to a variety of
pathogens. The immunologic mechanisms whereby zinc modulates increased
susceptibility to infection have been studied for several decades. It is
clear that zinc affects multiple aspects of the immune system, from the
barrier of the skin to gene regulation within lymphocytes. Zinc is crucial
for normal development and function of cells mediating nonspecific immunity
such as neutrophils and natural killer cells. Zinc deficiency also affects
development of acquired immunity by preventing both the outgrowth and
certain functions of T lymphocytes such as activation, Th1 cytokine
production, and B lymphocyte help. Likewise, B lymphocyte development and
antibody production, particularly immunoglobulin G, is compro-mised. The
macrophage, a pivotal cell in many immunologic functions, is adversely
affected by zinc deficiency, which can dysregulate intracellular killing,
cytokine production, and phagocytosis. The effects of zinc on these key
immunologic mediators is rooted in the myriad roles for zinc in basic
cellular functions such as DNA replication, RNA transcription, cell
division, and cell activation. Apoptosis is potentiated by zinc
defi-ciency. Zinc also functions as an antioxidant and can stabilize
membranes. This review explores these aspects of zinc biology of the immune
system and attempts to provide a biological basis for the altered host
resistance to infections observed during zinc deficiency and
supplementation. Am J Clin Nutr 1998; 68(suppl):447S–63S.
ScienceDirect
Other References:
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