Colds can be a real pain – you’re tired, stuffed up, and can’t seem to shake that cough.

But did you know that zinc might be just the thing you need to get back to feeling like yourself? Studies have shown that taking zinc supplements can shorten the duration of a cold and even reduce the severity of its symptoms. Here’s everything you need to know about how zinc can help you recover faster from a cold.

What is Zinc?

Zinc is a mineral that is essential for human health. It plays a role in a wide variety of bodily processes, from protein synthesis to immune function. Zinc is found in many foods, such as meat, seafood, and dairy products.

It is also available as a dietary supplement, either on its own or as an ingredient in multivitamins and other supplements.

How Does Zinc Help with Colds?

Research has shown that taking zinc supplements can help to reduce the duration of a cold by up to 33%. Zinc may also help to alleviate some of the symptoms of a cold, such as coughing, sore throat, and nasal congestion.

This is because zinc has antiviral and anti-inflammatory properties, which can help to fight off the virus that causes the cold and reduce inflammation in the respiratory system.

How Much Zinc Should You Take?

The recommended daily allowance of zinc for adults is 11 mg for men and 8 mg for women. However, when it comes to treating a cold, higher doses of zinc may be more effective. Most studies have used doses of 75-100 mg of zinc per day to treat colds.

It’s important not to exceed this dose, however, as too much zinc can be toxic and cause side effects such as nausea, vomiting, and diarrhea.

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What Are the Best Forms of Zinc?

There are many different forms of zinc available, but not all of them are equally effective. For colds, the best forms of zinc are zinc gluconate, zinc acetate, and zinc sulfate.

These forms of zinc are easily absorbed by the body and have been shown to be effective in clinical studies. Zinc lozenges are also a good option, as they can help to soothe a sore throat while delivering a dose of zinc directly to the site of the infection.

When Should You Take Zinc?

The best time to start taking zinc for a cold is at the first sign of symptoms. This could be a tickle in your throat, a runny nose, or a cough. Zinc works best when taken within 24 hours of the onset of symptoms.

It’s also important to continue taking zinc for the duration of your cold, even after your symptoms begin to improve. This can help to ensure that the virus is fully eradicated from your system.

Are There Any Side Effects of Zinc?

Most people can take zinc supplements without any problems, but some people may experience side effects. The most common side effects of zinc supplements are nausea, vomiting, and diarrhea. These side effects are usually mild and go away on their own.

In rare cases, high doses of zinc can cause more serious side effects, such as copper deficiency and neurological problems.

Conclusion

If you’re looking for a way to get back to feeling like yourself faster when you have a cold, zinc may be just the thing you need. By taking zinc supplements, you can reduce the duration of your cold and alleviate some of its symptoms.

Just remember to stick to recommended doses and to start taking zinc at the first sign of symptoms for best results.