Can zinc help you beat the common cold?

Research has linked increased zinc consumption with a reduced likelihood of getting a cold. So is zinc our secret weapon to staying well this winter? We asked an expert.

Here, in the depths of winter, it begins. While coronavirus may loom large in our minds, in homes across the country, there is another, more common enemy. One that reduces once-strong people to sniffling balls of sickness: the common cold. And for most of us, it’s as frustrating as it is inevitable.

However, recent research suggests that the consumption of zinc supplements may produce a reduction in cold symptoms. So is zinc the cold-zapper we’ve been hoping for?

“It’s an essential mineral that’s necessary for the function of a healthy immune system,” says Rajvir Singh, a Melbourne-based GP. But that’s not the only role that zinc plays in the body. “It’s also involved in healing wounds as well as the synthesis of new DNA and proteins in the body.”

The daily recommended intake of zinc will vary depending on your age, gender and specific health requirements. But, as a general rule of thumb, Dr. Singh recommends 14 milligrams a day for a standard adult male, and eight milligrams per day for a female of the same age. Women should be mindful that their requirements will change if they are pregnant or breastfeeding.

The good news is that you’re going to consume most of the zinc that your body needs via your regular diet – assuming that you’re meeting the Australian recommended daily intake of fruit, vegetables and meat.

Those who follow a plant-based diet should be aware that they’ll need to consume extra zinc-rich foods to hit their daily target. Doctor Singh suggests whole grains, beans and nuts as potential sources, or even foods with added zinc. “Bread and breakfast cereals tend to be the ones that are fortified,” she says.

There are three forms of compounded zinc supplements that are widely available in Australia: zinc gluconate, zinc sulfate and zinc acetate. Dr. Singh says that all three should be considered ‘fairly equal’ in terms of effectiveness.

Still, she does have some advice when it comes to which bottle to reach for.

“Look on the label for ‘elemental zinc’; that’s the measure of it outside of the compound,” she says. Meaning, that’s the actual quantity that’s available for use by your body once the product breaks down. She also recommends avoiding nasal sprays; there’s research that links intranasal zinc with a potential risk for loss of smell.

Like many medicinal issues, there’s not a definitive answer to that one. As Dr. Singh explains, many studies have suggested that zinc is “beneficial in reducing the duration and severity of cold symptoms if taken within 24 hours of onset.” But when it comes to zinc preventing colds altogether – the jury is still out. “Does this make things better on a biological level? We can’t guarantee that,” she says.

The answer is surprisingly simple. “It always goes back to healthy diet, drinking plenty of fluids, and getting rest,” Dr. Singh advises. “All of those things are immune system-boosting in general.” While zinc supplements may help you deal with the aftermath of getting sick, the best thing you can do to avoid becoming ill is to take care of yourself. But at least self-care gives you a good excuse to stay in bed when the weather outside is miserable.

Staff writers come from a range of backgrounds including health, wellbeing, music, tech, culture and the arts. They spend their time researching the latest data and trends in the health market to deliver up-to-date information, helping everyday Australians live healthier lives. This is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances. The information in this article is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances.

Copyright © 2020 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice.