Advice on cures and precautions is often abundant throughout the cold and flu season. Zinc and vitamin C are two nutrients that are often mentioned. Although both are necessary for general health, they have become more well-liked due to their alleged capacity to ward against the flu and colds. However, what function do they really serve in enhancing immunity, and how efficient are they? We’ll examine the science of zinc and vitamin C in this post, as well as how they may help prevent and treat cold and flu symptoms.
The Immune System Booster: Vitamin C
Ascorbic acid, another name for vitamin C, is a potent antioxidant that is essential for immune system maintenance. It aids in the body’s tissue healing, enzyme synthesis, and white blood cell defense against infections. Let’s examine its function in treating colds and the flu.
1. The Immune System Benefits of Vitamin C
By encouraging the formation of antibodies and bolstering the activity of different immune cells, vitamin C improves immunological protection. Additionally, it encourages the formation of white blood cells, which are essential for the fight against infections.
Antioxidant vitamin C helps protect white blood cells from oxidative stress by preventing free radical damage to these immune cells.
Enhances the function of the skin barrier: Vitamin C protects the skin, which is the body’s first line of defense against infections.
2. Does Vitamin C Shorten or Prevent Colds?
There has been much discussion on vitamin C’s potential to prevent colds. According to research, vitamin C may reduce the length and intensity of cold symptoms, especially in those who are physically stressed (such as sportsmen or soldiers in cold surroundings), even if it may not be able to completely prevent colds.
According to a 2013 comprehensive review of research, taking vitamin C supplements on a daily basis (at least 200 mg) decreased the length of colds by 14% in children and 8% in adults. Even while this may not appear like a significant cut, it can nevertheless help ease agony and hasten healing.
Taking vitamin C once symptoms start, however, doesn’t seem to have much of an impact. Vitamin C may work better as a preventative than a therapy for the majority of individuals.
3. What Is Your Required Amount of Vitamin C?
About 75 mg of vitamin C should be consumed daily by women and 90 mg by males. Many individuals increase their consumption during the cold and flu season; dosages of 200–1,000 mg are often used to prevent colds. On the other hand, taking more over 2,000 mg daily may cause stomach cramps and diarrhea.
The Cold-Fighting Zinc
Another necessary mineral that has drawn interest for its ability to combat the common cold is zinc. It is essential for the immune system’s support and the proper operation of immune cells, especially those that aid the body in fighting off infections. Let’s examine its advantages in more detail.
1. Zinc’s Benefits for the Immune System
Zinc contributes significantly to immunological function by:
Supporting the growth and operation of immune cells: Zinc aids in the activation of T cells, which are in charge of combating malignant or contaminated cells.
Controlling inflammation: Zinc keeps the immune system in check and prevents over-inflammation, which may harm tissue.
Restricting viral replication: Zinc may hinder the growth of viruses, such as the rhinovirus, which causes colds.
2. Does Zinc Aid in Cold Prevention or Treatment?
Numerous studies have examined zinc’s potential for both preventing and curing colds. Zinc lozenges or syrup taken within 24 hours after the beginning of symptoms may shorten the length of cold symptoms by around one day, according to a 2011 study. It may also lessen the intensity of symptoms including runny nose, sneezing, and coughing.
Zinc must be taken at the appropriate time and in the appropriate amount, however, in it to be effective. When taken within 24 to 48 hours after the onset of a cold, it is most effective.
3. How Much Zinc Is Necessary?
Men should consume 11 mg of zinc per day, while women should consume 8 mg. Many over-the-counter zinc lozenges contain 13–23 mg during a cold, and it is advised to take them multiple times a day for brief periods of time.
However, it’s crucial to avoid going overboard. Long-term usage of more than 40 mg of zinc per day may cause adverse effects including nausea, a metallic taste, or even weakened immunity.
Can Zinc and Vitamin C Stop the Flu?
There is no solid proof that either zinc or vitamin C helps prevent the flu, although both have been demonstrated to help lessen the intensity and duration of cold symptoms. The flu vaccination is still the strongest defense against influenza since it is caused by a different virus than the common cold.
Nevertheless, zinc and vitamin C may both assist maintain a strong immune system, which may improve the body’s ability to fight off viral diseases like the flu.
Are Supplements Necessary?
Most individuals can get enough zinc and vitamin C from a balanced diet. Vitamin C-rich foods include broccoli, bell peppers, oranges, and strawberries. Meat, seafood, legumes, and seeds are among the foods that contain zinc. You may not need supplements if your diet consists of these nutrient-dense foods.
However, as a precaution, you can decide to take zinc or vitamin C supplements during the cold and flu season or if you’re experiencing physical or emotional stress. To find out the right amount and make sure the supplements won’t conflict with any prescriptions you’re taking, it’s crucial to speak with your healthcare provider before beginning any supplement routine.
In conclusion
Zinc and vitamin C are vital elements that are crucial for immune system maintenance. Both have been shown to lessen the length and intensity of cold symptoms when taken as prescribed, even though neither can totally prevent the flu or the common cold. You can keep your immune system robust throughout the cold and flu season by eating a balanced diet and, if necessary, taking supplements.