You might have heard that zinc is a good supplement for the common cold. But, it’s not a vitamin or an herb. So, you might ask, and it’s a fair question, how can zinc help the body combat the common cold? Here, we take a look at the bodily chemistry of zinc, and examine just how and why it does this very thing.
Zinc in the Human Body
Zinc is an essential mineral that is necessary for a wide variety of bodily processes. It is found naturally in some foods and added to others, but is also available in supplement form, and for good reason.
Zinc contributes to the body’s cellular metabolism in many critical ways. It is involved in the catalytic function of hundreds of enzymes, and it plays a supporting role in the body’s immune system. Zinc also contributes to protein and DNA synthesis; This means that it is necessary for cell division and replication, as well as healthy wound healing.
It is very important for women who are pregnant or nursing to consume sufficient amounts of zinc, because this mineral is crucial for the growth of babies and infants. Zinc’s importance for a child’s growth continues throughout childhood and adolescence.
Zinc and the Common Cold
Zinc is regarded for its potential to combat the symptoms of the common cold. This is primarily because of zinc’s beneficial effects on the immune system. Zinc lozenges are an excellent way to take in zinc because they are very easy to consume (as compared to consuming zinc via selecting zinc-rich foods, after you’ve found them), and appealing to the tastes of most people. Upping your zinc intake if you have a cold can improve cell function and signaling, thereby promoting a robust immune response.
Scientific evidence exists to support the use of zinc for the common cold. One review of seven studies showed that taking between 80mg and 92mg of zinc daily can reduce the duration of a cold by up to 33%. Other research suggests that supplementing with zinc can reduce risk of infection and improve immune responses in older adults.
Furthermore, a wide-ranging review of 34 studies published in 2024 concluded that zinc supplementation could reduce the duration of colds. The predominant form of zinc in these studies was zinc gluconate, a form of zinc which is available both in the form of an oral supplement, and that of a lozenge.
For the reasons listed above, there is ample evidence to suggest that taking a zinc supplement, or even the mere consumption of zinc lozenges, could target the common cold after you become infected with one, and reduce its duration.
Research suggests that zinc could also help prevent a cold in the first place. Keeping zinc on the shelf could be very helpful come winter time. It’s recommended that you consult your healthcare provider before taking any supplement for the first time.