There is no guarantee that zinc will help you feel better faster. In some studies, zinc did nothing to shorten how long people with colds felt bad. In other studies, zinc may have shortened symptoms by a few days. But the side effects from taking zinc can be uncomfortable or serious in some cases.
Based on the research to date, here's how to take zinc to potentially shorten your cold symptoms: Start taking oral zinc lozenges within 24 hours of first feeling cold symptoms. Take a total of 80 mg to 92 mg per day. That's the amount used in several studies that showed benefit of zinc lozenges.
Self-Care for Common Colds: The Pivotal Role of Vitamin D, Vitamin C, Zinc, and Echinacea in Three Main Immune Interactive Clusters (Physical Barriers, Innate and Adaptive Immunity) Involved during an Episode of Common Colds—Practical Advice on Dosages and on the Time to Take These Nutrients/Botanicals in order to ...
Zinc is found in cells throughout the body. It helps your immune system fight off invading bacteria and viruses. Your body also uses zinc to make DNA (the genetic material in cells) and proteins. During pregnancy, infancy, childhood, and adolescence the body needs zinc to grow and develop properly.
Most colds go away in a few days. Some things you can do to take care of yourself with a cold include: Get plenty of rest and drink fluids. Over-the-counter (OTC) cold and cough medicines may help ease symptoms in adults and older children.
The stages of a cold include the incubation period, appearance of symptoms, remission, and recovery.
Your body doesn't need a large amount of zinc. The recommended daily allowance for adults is 8 - 11 mg. It's common to have slightly low levels of zinc, but taking a multivitamin, plus eating a healthy diet, should give you all the zinc you need.
Vitamin C and zinc each benefit various systems in the body but they both support the immune system and reduce the risk of disease. Taking these two nutrients together gives a joint boost to your immune system.
It often takes 12 weeks before any improvement is seen. Long-term zinc supplementation requires 1–2 mg of copper per day to prevent copper deficiency.
Vitamin C. Vitamin C is marketed as the go-to supplement for preventing and treating colds. Mechanistically, it makes sense: vitamin C helps immune cells form and function, and it supports the physical barriers (such as the epithelial cells of your skin) that protect you from pathogens.
A 2015 analysis of clinical trials found that oral zinc helps to reduce the length of colds when taken within 24 hours after symptoms start.
If you're able to start taking zinc at the very first signs of your cold and it doesn't upset your stomach, it's likely safe for you to use it as a preventive measure. If you have any concerns, reach out to your doctor.
What are the symptoms of zinc deficiency? Zinc deficiency can result in skin changes that look like eczema at first. There may be cracks and a glazed appearance on the skin, often found around the mouth, nappy area and hands. The rash doesn't get better with moisturisers or steroid creams or lotions.
Do not take zinc supplements and copper, iron, or phosphorus supplements at the same time. It is best to space doses of these products 2 hours apart, to get the full benefit from each dietary supplement.
Together, zinc and vitamin D in adequate concentrations help maintain a healthy musculoskeletal system and beyond; however, deficiency in either of these nutrients can result in various disorders affecting almost all body systems.
Zinc is a mineral that is essential for many of the body's normal functions and systems, including the immune system, wound healing, blood clotting, thyroid function, and the senses of taste and smell. Zinc also supports normal growth and development during pregnancy, childhood and adolescence.
Zinc is also an essential nutrient for hair growth, and a severe zinc deficiency could lead to hair loss.
Day 4: Mucus may turn yellow or green (this is normal). Sore throat improves, but coughing begins. Days 5-7: Energy and congestion improve. 1 week+: Cough usually tapers off after a week, but can take up to 3-6 weeks to fully resolve.
You may notice that mucus from your runny nose has become thicker, with a yellow or green tinge. This usually is due to a spike in the number of white blood cells your immune system has dispatched to overcome the virus, according to the Mayo Clinic.
Cold and flu symptoms such as a blocked nose or cough usually subside after 7-10 days and the absence of these things is quite an obvious indication that you are on the mend.