Does Taking Zinc for Colds Help Your Symptoms? MDs Share What You Need to Know About the Mineral

With the weather getting chillier and leaves changing color, it’s almost time for fall. Unfortunately, that also means cold and flu season is approaching. Since no one wants to be stuck under the weather, taking zinc for colds is a straightforward way to minimize your symptoms and feel better quicker. To shed more light on how much zinc you should have per day and the benefits of the mineral, First turned to our experts. Here, the reasons why zinc can help you get over a cold.  

What is zinc and what are zinc’s benefits? 

“Zinc is a naturally occurring mineral essential for immune system function, skin health, and body growth/development,” says Brynna Connor, MD, Healthcare Ambassador at NorthWestPharmacy.com Our bodies don’t produce zinc so “it has to be obtained by consuming plants and animals that contain zinc such as red meat, poultry, and seafood.”  

In addition to boosting immunity, supplemental zinc is needed for many processes in the body. Zinc helps wound healing, helps with vision loss, ensures your taste and smell are properly functioning and aids in overall growth and development. 

Should you take zinc for colds? 

Zinc might help you get over a cold faster, but it doesn’t always prevent symptoms. “One proposed mechanism of how zinc works is by stopping the cold virus from multiplying and boosting your immune system,” says Raj Dasgupta, MD, ABIM quadruple board-certified physician and medical reviewer for the National Council on Aging.  

Jennifer Bourgeois, PharmD, pharmacy and health expert at SingleCare, adds that the mineral has been widely studied for its potential to shorten the duration of a cold. “Several studies suggest that zinc can reduce the severity and length of cold symptoms if taken within the first 24 hours of onset. However, not all studies agree, and some suggest that the effect may be modest or dependent on specific conditions,” says Dr. Bourgeois of zinc as a cold remedy. 

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How much zinc should you take to help with cold symptoms? 

“Zinc is considered safe to take in amounts no greater than 40 mg a day unless otherwise specified by your healthcare provider,” says Dr. Connor of the amounts of zinc one should ingest. “To better illustrate the dosage range for zinc, the National Institutes of Health recommends that adult women take 8 mg of zinc per day.” 

Each person will have unique needs regarding their zinc intake; however, while you may think you have a zinc deficiency, too many doses of zinc can have adverse impacts. 

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Dr. Connor says the most common side effects of “zinc lozenges (the type of oral zinc typically used to treat cold symptoms) are nausea, vomiting, heartburn, unpleasant taste in the mouth, headache, indigestion and/or diarrhea. Serious side effects or signs of a potential zinc overdose include fever, chills, jaundice (yellow eyes and/or skin) and shortness of breath and require immediate medical attention.” 

While it’s generally safe to use, Dr. Bourgeois notes that zinc can interact with other medications, such as antibiotics and diuretics. “It is important to consult a healthcare provider before starting zinc supplementation, especially if you take medications,” she says.  

Always take zinc for colds this way 

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When taking zinc, it’s best to do it orally. Dr. Connor says if you’re taking a zinc supplement for a cold, make sure it’s an oral form — “either a lozenge, syrup or tablet.” 

Not only will you get the best relief from this method, but you also won’t lose your sense of smell. “Intranasal zinc sprays have been linked with a condition known as anosmia (the loss of smell), and in 2009 the FDA warned against zinc nasal sprays after 130 users reported a loss of smell after usage,” adds Dr. Connor. 

Since zinc can help with immunity, there’s nothing wrong with taking it for a cold. However, it doesn’t replace proper medical treatment or prevent a cold from happening.