Zinc For Cold & Flu

Cold and flu season is officially here, which means more people are looking for ways to support their immune systems and reduce their chances of getting sick. Recent research has shown zinc to be a popular mineral in the treatment of COVID-19, but zinc has been around far before the pandemic began. Studies have shown that supplementing with zinc may lessen the duration of a cold and severity of the symptoms, even if a person is not deficient in the nutrient. This is no surprise as zinc plays a huge role in our immune health - it is crucial for normal development and function of cells mediating innate immunity.

What is Zinc?

Zinc is a mineral which supports immune function and plays a major role in major body functions such as:

• cell division and growth

• wound healing

• breakdown of carbohydrates

• sense of smell and taste

• enhancement of insulin action

Zinc can naturally be found in many foods, including oysters, red meat, chicken, seafood, beans, nuts, whole grains, and dairy products. Many Americans consume enough zinc from the foods they eat, but vegans and vegetarians may be the population that is most at risk for developing a zinc deficiency, which may increase the chances of developing a respiratory tract infection.

Respiratory Tract Symptoms

Symptoms of the cold, flu, and mild cases of COVID-19 are all very similar and can easily be confused. The common cold typically includes sneezing, nasal congestion, runny nose, sore throat and a cough, while influenza symptoms may seems more serious. There is often a fever associated with the flu and sometimes with COVID-19, along with body aches, chills, fatigue, headache, and congestion.

In the recent study published in BMJ Journals, researchers found that using oral or intranasal zinc prevented respiratory tract infections in some individuals. Also, symptoms of respiratory tract infections resolved two days earlier in people in people taking zinc compared to placebo. Finally, taking zinc helped reduce symptom severity on the third day of evaluating symptom severity.

So, Should I Supplement With Zinc?

That is entirely up to you and what your healthcare professional thinks is best for you! A lot of multivitamins already contain zinc in them, so taking additional zinc may not be that beneficial. The study mentioned above also found that some of the participants taking zinc had adverse effects such as nausea and GI discomfort. If you do choose to take zinc, though, keep in mind that long-term use of zinc supplementation can affect the absorption of copper, so it’s important to get your blood levels checked regularly. Additionally, too much zinc can also impact the way iron is absorbed in the body, so it’s best not to take them together. Because of all this, it is always in your best interest to talk to your naturopathic doctor about this so you can safely start incorporating zinc into your supplement regime, if that’s what your interested in!