Can zinc help you beat the common cold?

Recent research has linked increased zinc consumption with a reduced likelihood of getting a cold. So, is zinc our secret weapon when it comes to fighting illness this winter? We consulted an expert to find out.

As we settle deep into winter, it begins. In homes and offices across the country, once-strong people are reduced to sniffling balls of sickness by the common cold. For most of us, it’s as frustrating as it is inevitable. Recent research suggests that the consumption of zinc supplements may produce a reduction in cold symptoms. Is zinc the cold-killer that we’ve been hoping for?

According to Rajvir Singh, a GP from Melbourne, zinc is a trace element. “It’s an essential mineral that’s necessary for the function of a healthy immune system,” she says. 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.”

Your daily recommended intake of zinc will vary depending on your age, gender and specific health requirements. But, as a general rule of thumb, Doctor Singh recommends 14 milligrams a day for a standard adult male, and eight milligrams per day for a female of the same age. Although, women need to be mindful that their requirements change when 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. Doctor Singh says that all three should be considered “fairly equal” in terms of effectiveness.

Still, she does have some advice for 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 – as 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 Doctor Singh explains, numerous 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 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,” according to Doctor Singh. “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.

Disclaimer:
The information in this article is general information only and is not intended as financial, medical, health, nutritional, tax or other advice. It does not take into account any individual’s personal situation or needs. You should consider obtaining professional advice from a financial adviser and/or tax specialist, or medical or health practitioner, in relation to your own circumstances and before acting on this information.