Related topics: •  Colds and Flu

Zinc is an essential mineral that keeps your immune system strong, promotes the healing of skin wounds (the ancient Egyptians used it on burns), and keeps your taste buds sharp. It also plays a role in fertility, reproduction, and growth. Taking zinc may even help you fight off a cold, although research results are mixed. In one promising study, 50 people with colds who sucked on zinc lozenges every two hours were able to cut short their suffering by four days compared to 50 who didn't. But other trials have shown no benefit. Further studies now in progress should soon sort out the truth. In the meantime, don't give zinc to sniffling kids since it's easier for them to get too much.

The current government recommendation is 8 milligrams a day for women and 11 mg for men. Pregnant women also need 11 mg and breastfeeding women need 12 mg a day. Higher doses have been shown to improve immunity only in people who are zinc deficient in the first place, something you probably don't have to worry about unless you're a vegetarian.

Shellfish are the richest source, particularly oysters. One serving of red meat -- about the size of a deck of cards -- provides about 6 mg of zinc. Beans and nuts are other good sources. Whole grains also contain some zinc, but fiber and certain chemicals in wheat make it harder for the body to absorb the zinc.

If you're like most Americans and eat meat about three times a week, you're probably doing all right. Only vegetarians, pregnant women, and breast-feeding mothers need be concerned. If that's you, check the labels on prenatal and multivitamins to find one that can provide you with the amount you need. If you'd like to try zinc for colds, you can buy 10-mg lozenges at most pharmacies. Start sucking on them at the first sign of symptoms, but don't take more than six a day.

Yes. All metals can be toxic if allowed to accumulate in the body. And taking large doses (such as 40 mg) on a daily basis can stop your body from absorbing copper, another essential nutrient that helps keep your cholesterol in check.

Further Resources

Varro E. Tyler, PhD. Herbs of Choice: The Therapeutic Use of Phytomedicinals. Pharmaceutical Products Press, 1994.

Andrew Weil, M.D. Natural Health, Natural Medicine. Houghton Mifflin, 1995, 1998.

References

First published September 30, 1998
Last updated December 14, 2007
Copyright © 1998 Consumer Health Interactive and OneBody, Inc.

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