When you think about zinc, what’s the first thing that comes to mind? A vitamin slogan? A cold remedy? For a lot of people, zinc is one of the first things they turn to when a cold is brewing.
However, different studies on zinc and the common cold have had different outcomes. One study from the Cleveland Clinic found that zinc didn’t make a difference for muscle aches and fever, but did cut the duration of a cold by half. Another study looked at different types of zinc lozenges used for treating colds — zinc gluconate vs. zinc acetate. In this study, zinc gluconate was the winner, making the cold shorter than zinc acetate or a placebo. Keep in mind, though, that neither zinc supplement had much of an impact on the cold in the first three days. So while zinc may be able to help reduce the duration of a cold, it’s not an automatic cure.
Researchers are working on figuring out which form of zinc is the most useful for easing the common cold.
But zinc isn’t just good for cold care — it has a huge impact on your immune system. Even a slight zinc deficiency can have a big impact on your immune system. Why? Because zinc is essential for calling a certain type of white blood cell (T-lymphocytes) into action. So if you have a zinc deficiency, a zinc supplement can make a big difference. However, a supplement won’t boost your healing abilities if you already have good zinc levels in your system. Sorry!
And one small word of caution — if you are taking iron supplements, it can have an impact on your zinc absorption. Large iron supplements (more than 25mg per dose) can decrease the amount of zinc your body is absorbing. Changing the time of day you take your iron can help! Take your iron supplement between meals and you’ll give your body more time to suck up zinc from the foods you eat.
Many people don’t need a zinc supplement — they get all the minerals from a healthy, balanced diet. Talk to your doctor if you believe you have a zinc deficiency and would benefit from a supplement.