You're stuffed up and sneezy and want some relief. If you could even make your cold just a little shorter, you'd be happy. Can zinc make a difference?
Recent studies support zinc's role as a cold buster. It has proven to be helpful for reducing the number of upper respiratory infections in children and can reduce the duration of colds in adults:
What Is Zinc?
Zinc is an essential mineral that's found in almost every cell, and it helps your body resist infection. It also plays an important part in tissue repair. And it may lower the ability of cold viruses to grow on or bind to the lining of your nose.
You can buy zinc as supplement, but it's also found naturally in a number of foods, like:
- Beef and other red meats
- Nuts and seeds
- Milk and cheese
Does It Work as a Cold Remedy?
Researchers report mixed results. One analysis reviewed 15 earlier studies and found that taking zinc through the first few days of a cold, either as a syrup or lozenge, may shorten how long you're sick.
It also appeared to prevent colds in people who used it over the course of about 5 months.
But in other studies, researchers found no differences in symptoms between those who took zinc and those who took a "dummy" pill.
What does this research mean to you and your family? For now, the studies are inconclusive. For every one that shows a benefit with zinc, there's another that finds it doesn't help at all. Many experts say that if there is any advantage in taking zinc, it's minor.
Is It Safe?
Experts recommend that you not take zinc for more than 5 days. Long-term use -- more than 6 weeks -- can lead to copper deficiency but this can be overcome by taking almost any multivitamin.
Researchers say zinc nasal sprays cause animals to lose their sense of smell. There have been several reports of people having decreased sense of smell or completely losing it. Because of this risk, the FDA issued a warning to stop using several nasal sprays that contain zinc.
Keep in mind that zinc is necessary for your health and safe to take through food such as seafood and eggs. But supplementing with higher doses, particularly for a long time, can be toxic.
What’s the Bottom Line on Zinc and Colds?
While some studies show some help for colds from zinc lozenges and nasal sprays, the results are inconsistent. More research is needed. Zinc's side effects, especially when nasal sprays or gels are used, may outweigh benefits, which may be slight, at best.