When it comes to treating a cold, many people turn to zinc as a potential supplement to help alleviate symptoms. While zinc might not cure a cold, it has been shown to help reduce the duration and severity of symptoms.

But how much zinc do you actually need for a cold? In this article, we’ll explore the recommended zinc dosages, as well as some of the potential benefits and risks of taking zinc supplements for a cold.

What is Zinc?

Zinc is a mineral that is essential for a healthy immune system, wound healing, cell division, and growth. It is found in a variety of foods, including meat, seafood, beans, nuts, and whole grains.

While zinc deficiency is rare in the United States, it can lead to a weakened immune system, delayed wound healing, and other health complications.

The Relationship Between Zinc and Colds

Research shows that zinc can help reduce the duration and severity of cold symptoms.

In a review of 15 studies published in the Canadian Medical Association Journal, researchers found that zinc supplements reduced the duration of colds by about a day and decreased the severity of symptoms.

However, it’s important to note that not all studies have shown the same results. Some studies have found that zinc supplements had no effect on cold symptoms, while others have even shown that high doses of zinc can be harmful.

Recommended Zinc Dosages

The recommended daily zinc intake varies depending on age, gender, and other factors. According to the National Institutes of Health, the recommended daily allowance (RDA) for zinc is:.

Infants (0-6 months): 2 mg
Infants (7-12 months): 3 mg
Children (1-3 years): 3 mg
Children (4-8 years): 5 mg
Children (9-13 years): 8 mg
Teens (14-18 years): 11 mg for males, 9 mg for females
Adults (19 years and older): 11 mg for males, 8 mg for females

While these are the recommended daily amounts, the National Institutes of Health also notes that high doses of zinc can be harmful. The tolerable upper intake level (UL) for zinc is:.

Infants (0-6 months): 4 mg
Infants (7-12 months): 5 mg
Children (1-3 years): 7 mg
Children (4-8 years): 12 mg
Children (9-13 years): 23 mg
Teens (14-18 years): 34 mg
Adults (19 years and older): 40 mg

Zinc Supplements for Colds

If you’re looking to take zinc supplements to help alleviate cold symptoms, it’s important to follow the recommended dosages and guidelines.

One popular type of zinc supplement is zinc lozenges, which are taken orally and dissolved slowly in the mouth.

According to the National Institutes of Health, zinc lozenges should not be taken for more than a week, as they can cause nausea and other side effects.

Zinc supplements are also available in the form of capsules, tablets, and syrups. It’s important to read the labels carefully and follow the dosing instructions.

Some supplements may contain high doses of other vitamins and minerals, which can be harmful in large amounts.

Potential Risks of Zinc Supplements

While zinc can be beneficial for immune function and may help reduce the duration and severity of cold symptoms, it can also come with some potential risks.

High doses of zinc can cause nausea, vomiting, diarrhea, and other gastrointestinal symptoms. It can also interfere with the absorption of other minerals, such as copper and iron, which can lead to deficiencies over time.

Some studies have also suggested that long-term use of high doses of zinc may increase the risk of prostate cancer. However, more research is needed to fully understand this link.

Conclusion

While zinc can be beneficial for immune function and may help reduce the duration and severity of cold symptoms, it’s important to follow the recommended dosages and guidelines and to be aware of potential risks.

If you have any concerns or questions about taking zinc supplements for a cold, it’s always a good idea to speak with your healthcare provider.