Winter is here and so are colds. The common cold is a viral infection that affects the upper respiratory tract. Symptoms include a runny nose, cough, sore throat and congestion.
Most cases of the common cold do not require medical attention and can be treated with rest, fluids, and over-the-counter medication. Zinc has been shown to shorten the duration of cold symptoms when taken early on in the infection. In this article, we will explore when to take zinc for colds and how much to take.
What is Zinc and How Does it Help with Colds?
Zinc is an essential mineral that is found in many foods such as meat, shellfish, legumes, and dairy products. It plays a crucial role in various bodily functions, including immunity, wound healing, and taste sensation.
In the context of colds, zinc has antiviral properties that help fight off viral infections.
Zinc has been shown to inhibit the replication of viruses in the body. It also reduces inflammation, which can help with symptoms such as a sore throat and congestion.
Additionally, zinc is necessary for the proper functioning of immune cells, which help to fight off infections.
When to Take Zinc for Colds
Zinc is most effective when taken within 24 hours of the onset of cold symptoms. Taking zinc early on in the infection can help shorten the duration of symptoms.
Zinc lozenges, in particular, have been found to be effective in reducing the duration of colds. They work by delivering a high dose of zinc directly to the throat, where the majority of cold symptoms manifest.
If you are experiencing cold symptoms, it is important to consult with your healthcare provider before taking any supplements. This is especially true if you have an underlying medical condition or are taking medication that could interact with zinc.
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How much zinc do you need for a cold?
How Much Zinc to Take for Colds
The recommended daily intake of zinc varies depending on age and gender. The National Institutes of Health (NIH) recommends the following daily intakes of zinc:.
- 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
- Adolescents (14-18 years): 11 mg for males and 9 mg for females
- Adults (19 years and older): 11 mg for males and 8 mg for females
If you are taking zinc for a cold, you may need to take a higher dose than the recommended daily intake. However, it is important not to exceed the tolerable upper intake level (UL) of zinc, as this can lead to adverse side effects.
The UL for zinc is as follows:.
- 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
- Adolescents (14-18 years): 34 mg
- Adults (19 years and older): 40 mg
Zinc lozenges typically contain 13-23 mg of zinc per lozenge. If you are taking zinc lozenges for a cold, it is recommended to take one every 2-3 hours while awake, up to a maximum of 6-7 lozenges per day.
Do not exceed the recommended dosage on the product label.
Side Effects of Zinc
Zinc is generally safe when taken within the recommended daily intake. However, high doses of zinc can lead to adverse side effects, including:.
- Nausea
- Vomiting
- Diarrhea
- Headaches
- Dizziness
- Loss of appetite
- Stomach cramps
- Mouth and throat irritation
- Changes in taste and smell
Pregnant women should also be cautious with zinc supplements, as high doses of zinc can be harmful to the developing fetus. If you are pregnant or breastfeeding, talk to your healthcare provider before taking any supplements.
Conclusion
Zinc can be an effective supplement for reducing the duration of cold symptoms when taken early on in the infection. Zinc lozenges in particular have been found to be effective in delivering a high dose of zinc directly to the throat.
However, it is important not to exceed the recommended daily intake or tolerable upper intake level of zinc to avoid adverse side effects.
