Zinc in the Fight Against Colds

A healthy diet doesn’t simply boil down to the optimal amount of calories that allows you to maintain proper body weight. It is equally important to provide the body with all the necessary vitamins and minerals, and one of them is zinc.

Why am I bringing this up now? It turns out that zinc can be particularly helpful, especially in the autumn and winter, when you catch a cold. Check it out for yourself!

 

Why Do We Need Zinc?

Zinc is a component of over 300 enzymes! It takes part in the formation of many important hormones and the metabolism of proteins, fats and carbohydrates. Zinc deficiencies are associated with immune system disorders and changes in the sense of taste and smell. Moreover, an adequate supply of zinc determines the proper functioning of the nervous system – if you want an effective learning and memory process, be sure to include sources of zinc in your diet.

Where can we find zinc? Mainly in products of animal origin: meat, eggs, rennet cheese, but also in cereal products (e.g. buckwheat), nuts and seeds (pumpkin, sunflower), and legumes. It is important to remember that, as with iron, zinc from animal products is better absorbed than that from plants.

Although research shows that serious zinc deficiency is a relatively rare problem, minor deficiencies are quite common, and in developing countries it is one of the 5 main causes of health loss. In the populations of developed countries, zinc deficiencies mainly affect elderly people (up to 30% of seniors).

 

 

Zinc and Immunity

Maintaining the appropriate level of zinc is necessary for the proper functioning of the immune system, but we should also be aware that not only deficiency, but also excess of this element is dangerous! That is why it is so important to approach possible supplementation carefully, preferably always in consultation with a specialist.

Zinc has a broad impact on the functioning of the immune system. Among other things, it takes part in the production of blood morphotic elements, cell maturation and differentiation, and the work of individual cells of the immune system.

 

In case of deficiency, the following may occur:

• increased production of pro-inflammatory cytokines (contributing to the development of many diseases),
• abnormal maturation and differentiation of T and B lymphocytes (important immune cells fighting pathogens),
• increased risk of allergic reactions (due to a disturbed ratio of Th1 to Th2 cells).

Therefore, the optimal level of zinc determines the proper development and functioning of immune system cells, which contributes to maintaining the body in a state of homeostasis (balance) and the efficient course of defense processes in the event of infection.

 

Help During Colds

When we suffer from a cold, we most often think about taking vitamin C supplements. It is one of the most famous vitamins with antioxidant properties, tested by many scientists. However, we should remember about vitamin C all year round, because, as research shows, the best effects (shortening the duration of colds and its milder course) will be achieved with a regular supply of this ingredient. What’s more, vitamin C is necessary for the production of collagen, which – as you probably know – helps maintain elastic and smooth skin (supplements with vitamin C and collagen can be found, among others, in the offer of my Foods by Ann store HERE).

However, if you catch a cold, you can take zinc in the form of lozenges. Research shows that taking zinc starting from the moment the first symptoms of a cold appear can significantly shorten the duration of the disease – even by over 30%! Efficacy has been confirmed for two forms of zinc: gluconate and acetate. Optimal effects can be achieved with a dose of 80 mg of zinc per day, but researchers emphasize that many preparations available on the market contain additional substances (such as citric acid) that bind zinc and hinder its use by the body. The topic is certainly promising and worth watching. Perhaps zinc lozenges will soon become standard treatment for colds…?

 

Summing up

The basis for the prevention of most diseases remains a balanced, low-processed diet, regular exercise and taking care of our mental health. The holistic path to health is a direction that I have been offering to you for years (that’s why in my Diet & Training by Ann application HERE you will find not only menus and workouts, but also a Balance tab). Still, I am happy that many nutrients – including zinc – have special health potential, which gives us further opportunities to support the body in more difficult times 🙂

 

Bibliography:

1. Wang MX, Win SS, Pang J. Zinc Supplementation Reduces Common Cold Duration among Healthy Adults: A Systematic Review of Randomized Controlled Trials with Micronutrients Supplementation. Am J Trop Med Hyg. 2020 Jul;103(1):86-99. doi: 10.4269/ajtmh.19-0718.
2. Hemilä H. Zinc lozenges and the common cold: a meta-analysis comparing zinc acetate and zinc gluconate, and the role of zinc dosage. JRSM Open. 2017 May 2;8(5):2054270417694291. doi: 10.1177/2054270417694291.
3. Wessels I, Maywald M, Rink L. Zinc as a Gatekeeper of Immune Function. Nutrients. 2017 Nov 25;9(12):1286. doi: 10.3390/nu9121286.