I
don't have to tell you we are in the middle of cold season.
(Do you want to see my waiting room?). One question that pops
up on occasion are the use of zinc lozenges.
Long
advocated by alternative practitioners and at health food stores,
zinc lozenges have long been touted as a supplement effective
against colds. Can they really combat the common cold? Here's
what we do know:
What
is zinc?
Zinc
is a trace mineral that is essential for our body. It is found
in muscle, our bones, skin, liver, pancreas, and other organs.
Next to iron, it the most available trace mineral in the human
body.
|
Zinc
|
| Zinc
is a trace mineral that helps boost immunity, repair wounds,
maintain fertility, synthesize protein, helps cells reproduce,
and preserves vision. More than 300 enzymes in the body
need zinc in order to function properly. A deficiency of
zinc may impair the body's immunity and immune function.
|
| Good
food sources of zinc include oysters (the best food source),
meat, eggs, seafood, tofu, black-eyed peas, seeds and nuts,
whole wheat, rye, oat, and wheat germ. However, the average
diet often does not provide the recommended daily allowance
for zinc. The U. S. Recommended Dietary Allowances are:
|
Infants under age 1 year: 5 mg
Children age 1 to 10 years; 10 mg
Males age 11 and older: 15 mg
Females age 11 and older: 12 mg
Pregnant women: 15 mg
Nursing women: 16-19 mg
|
| Zinc
is available individually as a nutritional supplement (zinc
sulfate, zinc gluconate, zinc citrate, zinc picolinate,
and chelated zinc), or contained within a multivitamin and
mineral supplement. If you take a zinc supplement, avoid
taking it at the same time as high-fiber foods as they may
interfere with the absorption of zinc. Zinc interferes with
the absorption of copper, iron, calcium, and magnesium,
so if you are taking zinc for a long time, a multimineral
supplement is usually recommended. |
| Zinc
may also cause some drug interactions, so be sure to talk
to your doctor before taking a zinc supplement, especially
if you are also taking other medications. |
How
does zinc work in stopping colds?
No
one knows for sure but there are a number of theories. The zinc
molecule itself is the same size and shape of binding sites
on our cells where rhinoviruses (the virus responsible for colds)
can attach and cause infections. Other studies suggest zinc
prevents replication of cold viruses, preventing them from growing.
Has
any research been done on zinc?
Some
work has been done, but nothing cementing a universal recommendation
by doctors. Since zinc fell under the category of "alternative
medicine", there were very few initial studies done by the medical
establishment. However in the 1980s various formulations of
zinc have been tried with some success.
One
study by the Cleveland Clinic showed a 48 percent reduction
in duration of symptoms if taking four to six zinc lozenges
a day. Compared with those taking a placebo (sugar pill), those
who took zinc lozenge had a significantly less amount of days
in coughing, headache, nasal drainage, and sore throat. In a
literature review conducted by Canadian physicians, it was concluded
that zinc lozenges were fairly effective in treating the common
cold.
I
want to try zinc. How should I take it?
It
appears zinc lozenges are most effective if taken immediately
after the outbreak of symptoms, ideally within 24 hours. Then
it is recommended that a lozenge be taken every two hours while
awake for maximal efficacy. As with all medicines, you should
let your doctor know that you are taking zinc supplements.
Any
side effects?
If
you haven't tried zinc lozenges, it is certainly an unpleasant
tasting experience. One of the caveats these studies demonstrated
was that a number of people dropped out of the study, because
of zinc's terrible taste. It may also produce nausea and mouth
irritation, also limiting patients taking it on a regular basis.
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