1. Supplement you say?
Roughly 12% of the population in the United States is at risk for zinc deficiency. Zinc is essential for regulating immune responses! For this reason, it is found in many over the counter cold medicines and aids in fighting off bacteria and viruses.
2. Colds? Don’t know her.
The body requires zinc to develop and activate special immunity cells called white blood cells! When inflammation happens, chemicals from the white blood cells are released to protect the body from invaders. This increases the blood flow to the area of injury or infection. Those that do not meet the daily zinc requirement are slightly reducing white blood cell response to foreign viruses.
3. Recent study linked to colds
A team led by Finnish researcher Harri Hemilä reviewed three previous zinc trials. They found that people taking zinc shortened their colds by nearly three days. This could mean that zinc improved immune system response and reduced prolonged symptoms.
4. What does zinc actually do..?
Cold viruses enter the body through nose, mouth, and eyes and replicate rapidly. Zinc, in the form of lozenges, inhibits cold virus replication in the nasal mucosa. You can think of it as a teflon layer against these sticky viruses!
5. (Cold) viruses don't stand a chance
Zinc lozenges, and popular over the counter medicines like Zicam, have been proven to be effective in blocking viruses from multiplying in your throat. Zinc inhibits viral replication as it acts as a defense barrier between you and the virus. Zinc is best taken before the onset of severe cold symptoms as it helps treat, but not prevent colds. At the very beginning of your cold there are the fewest viral particles to contend with, which is when Zinc can actually help.
6. What about inside the body??
Zinc is a natural antioxidant and can aid the immune system by reducing the potential of hyper-inflammation. Excess amounts of inflammation can cause damage to healthy cells, tissues, and organs.
7. Don’t like pills? That’s O-K
Eating foods listed above following a balanced diet can add zinc to any lifestyle whether it be a regular diet, ketogenic, vegan, or vegetarian. These foods are readily accessible and are fair in price so it will not break the bank. To keep in mind, eating in moderation is key as healthy foods can turn unhealthy with excess amounts of consumption.
The average adult is recommended a daily amount of 8 to 11 mg of zinc daily.
8. Side effects?
It tastes… well lets say its not the best... In 20% of people, nausea can occur. It does taste like metal (because it’s literally metal). But don't worry! A wide variety of flavors such as cherry, lemon, and orange are available within a majority of brands.
9. Why isn't everyone taking zinc?
Zinc is often overlooked when it comes to treatment and other remedies. Over the counter medicines such as DayQuil, Theraflu, and Mucinex are more commonly used than zinc lozenges. Research studies support zinc efficacy and aids in shortening cold virus symptoms by means of blocking replication.
10. Takeaways
12% of the United States population at risk for zinc deficiency face a major disadvantage when it comes to shortening and treating common colds. Zinc lozenges work best at blocking viral replication in the throat and can reduce longevity of mild colds. There are plenty of natural sources of zinc within red meats, salmon, and dark chocolate (CHOCOLATE!!!). Remember that viruses can easily enter the body though your nose, eyes, and mouth so remember to wash your hands, and remember to take your (daily ~10 mg) zinc!
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