Zinc for a cold - does it really help?
As soon as the head growls, the nose sniffs and the immune system has to work at full speed, many people suddenly take zinc. Not because they have a zinc deficiency, but because it is believed that the zinc helps with a cold. But can zinc really help relieve cold symptoms?
Zinc for a cold? Yes or no?
The answer: Yes! Indeed, the renowned Cochrane Institute has published a large analysis of several studies that show that zinc intake can reduce the duration and severity of colds by up to a day. Assuming you start taking 75 milligrams within 24 hours, after the first complaints have occurred. In addition, children who took the mineral for half a year, had fewer colds and also had less frequently prescribed antibiotics.
Zinc intake without zinc deficiency
However, there is more to the meta-analysis than just a catch: On the one hand, the results of the studies nevertheless differ significantly. Secondly, some of the studies were funded by producers of zinc lozenges. And something else gives experts to think: The required dose of 75 milligrams of zinc intake is far too high. The Federal Institute of Risk Assessment recommends a maximum daily dose of 25 milligrams? otherwise, side effects are to be feared.
Nevertheless, the researchers said based on the Cochrane evaluation of a recommendation for taking zinc in cold, whether there is a zinc deficiency or not? a myth was born. Nobody can give exact recommendations on how long, in which dose and in which form (lozenges, capsules or juice) zinc works best. so that it is best absorbed by the body ("bioavailability").
When is zinc bioavailable?
The bioavailability ultimately determines how the zinc storage is actually replenished. Vegetable food, for example, contains a lot of zinc ? However, the body can not absorb it well because it forms insoluble complexes in the plants with the so-called phytic acid.
Side effects of zinc intake
More than 100 milligrams of zinc per day can cause vomiting and diarrhea. The mineral leaves an unpleasant taste in the mouth. And who takes the tested dose of 75 milligrams daily for a longer term, can sustainably damage the immune system's immune system.
Zinc eliminates the viruses? and everything else
We advise against using virologists. In a test, the effect of zinc on cell culture was studied with influenza viruses at the 75 milligram dose. The result: The flu viruses have died? but also all cells. Although a test in the Petri dish alone is not meaningful enough to make a final decision on whether zinc helps with cold. But it is more than questionable whether the side effects are really worth the perhaps one day shortened infection.
Instead of taking zinc tablets, it may be better to use home remedies for colds, home remedies for coughs and home remedies for sore throats to relieve symptoms. A healthy diet with vitamin C, vitamin A, fiber and fruits and vegetables are also better methods, as a cold and cough through increased zinc intake.
Videotipp: Five effective home remedies and natural remedies for sore throats
