Many colds are caused by the virus " rhinovirus ," which flourishes in areas like the nasal passages and the throat, according to the Mayo Clinic. Zinc may stop the bug from lodging in these mucous membranes and multiplying.
If you think you have cold symptoms and you take zinc within 48 hours, Beckerman says it may reduce the severity of your symptoms by up to 40 percent. How much zinc should I have? Though the exact dose for optimal health varies based on factors such as height and weight, most people need between eight to 11 milligrams of zinc per day, the National Institutes of Health notes. And good news—you're probably already hitting that range. Moskovitz says that research shows the average adult in the U.
In fact, Beckerman says that research indicates that only 8 percent of people above age two fall short on the average requirement. Deficiencies cause symptoms like thinning hair, weight loss, and oral ulcers; see your doctor if you think you have one. What happens if you have too much zinc? If your main source of zinc is food, it's not likely that you'll wind up overdoing it, Beckerman says. If you're taking supplements that contain zinc, though, you're at greater risk of exceeding the upper limit for safe consumption, which is 40 milligrams per day, Beckerman explains.
Beckerman adds that long term overuse of zinc can perpetuate other issues like copper deficiency , which makes you more susceptible to sickness and causes issues like fatigue.
In addition to people who are trying to stave off a cold, the group of people who most commonly take zinc supplements and are therefore at risk of getting too much are vegans and vegetarians.
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Please try again. Something went wrong on our side, please try again. Show references 5 Tips: Natural products for the flu and colds: What does the science say? National Center for Complementary and Integrative Health.
Accessed Aug. Micromedex 2. Zinc supplements. Pazirandeh S. Overview of dietary trace minerals. Currently, these safety concerns have not been found to be associated with oral products containing zinc, such as cold lozenges. Zinc is also present in some denture adhesive creams. Using large amounts of these products, well beyond recommended levels, could lead to excessive zinc intake and copper deficiency.
This can cause neurological problems, including numbness and weakness in the arms and legs. However, certain groups of people are more likely than others to have trouble getting enough zinc:. Zinc deficiency is rare in North America. It causes slow growth in infants and children, delayed sexual development in adolescents and impotence in men.
Zinc deficiency also causes hair loss, diarrhea , eye and skin sores and loss of appetite. Weight loss, problems with wound healing, decreased ability to taste food, and lower alertness levels can also occur.
Many of these symptoms can be signs of problems other than zinc deficiency. If you have these symptoms, your doctor can help determine whether you might have a zinc deficiency.
Scientists are studying zinc to learn about its effects on the immune system the body's defense system against bacteria, viruses , and other foreign invaders. Scientists are also researching possible connections between zinc and the health problems discussed below.
The body's immune system needs zinc to do its job. Older people and children in developing countries who have low levels of zinc might have a higher risk of getting pneumonia and other infections. Zinc also helps the skin stay healthy. Some people who have skin ulcers might benefit from zinc dietary supplements, but only if they have low levels of zinc. Children in developing countries often die from diarrhea.
Studies show that zinc dietary supplements help reduce the symptoms and duration of diarrhea in these children, many of whom are zinc deficient or otherwise malnourished. It is not clear whether zinc dietary supplements can help treat diarrhea in children who get enough zinc, such as most children in the United States.
Some studies suggest that zinc lozenges or syrup but not zinc dietary supplements in pill form help speed recovery from the common cold and reduce its symptoms if taken within 24 hours of coming down with a cold. However, more study is needed to determine the best dose and form of zinc, as well as how long it should be taken before zinc can be recommended as a treatment for the common cold.
AMD is an eye disease that gradually causes vision loss. Research suggests that zinc might help slow AMD progression. In a large study among older people with AMD who were at high risk of developing advanced AMD, those who took a daily dietary supplement with 80 mg zinc, mg vitamin C, IU vitamin E, 15 mg beta-carotene , and 2 mg copper for about 6 years had a lower chance of developing advanced AMD and less vision loss than those who did not take the dietary supplement.
In the same study, people at high risk of the disease who took dietary supplements containing only zinc also had a lower risk of getting advanced AMD than those who did not take zinc dietary supplements.
People who have or are developing the disease might want to talk with their doctor about taking dietary supplements.
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