As cold season approaches, many individuals turn to various remedies to alleviate their symptoms, including the popular use of zinc tablets and lozenges. Zinc, a natural mineral, is believed to support the immune system’s ability to combat bacteria and viruses. However, health experts are divided on the effectiveness of zinc as a treatment for the common cold.
Dr. Katharine DeGeorge, a family medicine physician at the University of Virginia, cautions against the indiscriminate use of zinc supplements. “Some people might benefit,” she states, “but that comes at a cost—a monetary cost and a risk of adverse events, too.” While there is some scientific evidence suggesting that zinc may help to shorten the duration of a cold, its overall effectiveness remains debated.
Research indicates that zinc could impede the cold virus’s ability to attach to cells and replicate, potentially speeding up recovery. A recent Cochrane review of 34 studies found that while zinc does not prevent colds, it may reduce their duration by approximately two days for those who start taking it within 24 hours of symptom onset. However, the authors rated the certainty of these findings as low due to variations in study designs, dosages, and formulations of zinc.
Daryl Nault, an assistant professor at the Maryland University of Integrative Health and a co-author of the Cochrane review, emphasizes the need for caution. “We don’t truly have enough evidence to draw a conclusive finding from it,” she warns, noting that while zinc might help some individuals, it can also lead to side effects such as upset stomach, headaches, and an unpleasant aftertaste. Higher doses—around 80 mg per day—are associated with increased risks of these adverse effects.
Nault also points out that relying on zinc might only replace cold symptoms with new ones, suggesting that some individuals may be better off simply resting and allowing the illness to run its course. For those who might need a quicker recovery—such as before a planned trip—using zinc could be beneficial, as the U.S. Centers for Disease Control and Prevention acknowledges its potential use for travelers.
However, both Gulick and DeGeorge do not routinely recommend zinc to their patients. Gulick advocates for over-the-counter medications like decongestants and sore-throat lozenges as more effective options for managing cold symptoms. DeGeorge advises focusing on basic self-care measures: “Stay home, get plenty of rest, and drink lots of fluids. A cold is going to go away on its own no matter what you do. It’s going to suck for a week, but it’s okay.”
Overall, while some may find relief with zinc, experts suggest weighing the potential benefits against the risks and considering alternative remedies to ease cold symptoms.
