Tag Archives: immune system

Does Zinc Cure the Common Cold?

‘Tis the season for coughing, sneezing and sniffling. Many of us have stocked our medicine cabinets with vitamins, minerals and herbal remedies to ward off or cure these nasty symptoms of the common cold. Zinc supplements are a particularly frequent treatment, because zinc is known to support immune function. But do zinc supplements actually work?

Zinc is thought to halt the replication of rhinoviruses, the most common cause of colds. A recent scientific analysis pooled data from previous studies that compared oral zinc treatments with placebo or no intervention. It was found that zinc had no significant effect on the severity of symptoms experienced, but zinc did shorten the duration of a cold by an average of 2.63 days in adults. Not all zinc formulations are equally effective, however. Only zinc acetate caused a statistically significant reduction in symptom duration. Zinc gluconate and zinc sulfate were not successful.

zinc-lozengesSo if zinc can help kick a cold faster, how much should we take once we feel the beginnings of a sore throat and runny nose? The evidence says to start using zinc within one to two days after the onset of a cold, but researchers have yet to offer an optimal dose. In the analysis mentioned above, subjects took zinc acetate lozenges every 2-3 hours while awake until symptoms resolved. By my own estimations, this provided about 54-104 mg zinc daily.

Remember that more is not always better. Zinc lozenges may cause a bad taste in your mouth or even nausea. Taking too many, or popping mega-dose zinc tablets can be harmful. The safe upper limit of zinc is set at 40 mg daily. Exceeding this amount for an extended period of time can actually decrease immunity and cause low copper levels.

The bottom line?  Zinc may help your body fight the common cold, but if you’re going to load up, do it for a maximum of 7-10 days and be wary of how much zinc you’re ingesting! Read labels and choose supplements or lozenges with zinc acetate (or zincum aceticum) as the main ingredient.

Advertisements

2 Comments

Filed under Medical Conditions, Supplements, Vitamins & Minerals

Combating cold sores

Q: Can certain foods exacerbate cold sores?

 

A: Cold sores, or fever blisters, are caused by the herpes simplex virus. While the virus cannot be cured, cold sores can be treated. Along with avoiding triggers, such as excessive sun exposure, stress and colds, there is some evidence that nutrition plays a role in cold sore prevention.

Studies have shown that topical zinc oxide cream shortens the duration of a herpes outbreak, while oral zinc tablets are associated with reduced frequency and duration of flare-ups. In addition, lemon balm may speed up the healing process, but has no impact on prevention. 

Lysine and arginine are amino acids – building blocks of proteins – that have been implicated in cold sore management. Lysine has been shown to inhibit normal replication of the virus, thereby lessening outbreak duration, while arginine seems to promote growth of the virus.   Thirty years ago, a multi-centered study gave patients 1,200mg daily oral lysine doses, which appeared to accelerate recovery from infection and suppress recurrence of outbreaks (Griffith et al., 1978). It is difficult, however, to make a recommendation for daily lysine supplementation, because more recent studies have supplied participants with anywhere from 500 to 3,000mg lysine per day and long-term research is inconclusive.

In short, there does seem to be some consensus that diets high in lysine and low in arginine are beneficial for those who suffer from cold sores. See below for a list of potentially beneficial foods and a list of foods to avoid. If you find that limiting certain foods makes no impact on your cold sore symptoms, add those items back into your diet! Very restrictive diets may not supply adequate amounts of certain necessary nutrients. 

Beneficial: Foods high in lysine & low in arginine

Dairy (e.g. milk, cheese, yogurt)

Meat, chicken, fish

Mango, apricots, pears, apples, figs

Beets

Papaya

Avocado

Tomato, tomato juice, tomato paste

 

Foods to avoid: High in arginine & low in lysine

Coconut

Grape juice, orange juice

Rice

Peanut butter

Chocolate

Caffeine

Puffed wheat, corn, rice and oats

Nuts

Onions

Oatmeal

Plantains

Yams

Tahini

Lastly, in the midst of an outbreak, it may be best to avoid acidic foods, such as soda, citrus fruits, tomatoes, vinegar and alcohol, which may exacerbate the blisters.

For additional food information click here.

1 Comment

Filed under Medical Conditions