The Truth About Zinc: Can It Really Help with the Common Cold?

When everyone around you is sick, zinc might not be the best method of protection, but it could be helpful if you’re unable to dodge illness.

The Role of Zinc in Cold Prevention

A recent meta-analysis of randomized controlled trials has found that zinc does not help prevent your risk of getting a cold. This comprehensive analysis included 34 studies involving more than 8,000 participants, investigating whether zinc played any role in reducing the risk, duration, adverse events, or complications from a cold. Participants were tested with doses ranging from 45 mg to 300 mg per day.

Zinc and Cold Duration

While zinc may not prevent you from catching a cold, it doesn't mean it's without benefits once you’re sick. The analysis revealed that zinc lozenges or sprays could reduce the duration of a cold by about 2.5 days. However, it’s important to note that taking high doses of zinc can cause side effects such as an upset stomach.

Optimal Zinc Dosage

The optimal dosage for zinc to be effective without causing side effects appears to be between 50 to 85 mg per day while you’re sick. This range helps manage the symptoms and shorten the duration of a cold without the unwanted adverse effects associated with higher doses.

Conclusion

While zinc may not be the magic bullet to prevent the common cold, it can still play a valuable role in reducing the duration of illness once symptoms appear. By finding the right dosage, you can leverage the benefits of zinc to help you recover faster and manage cold symptoms more effectively.