Why Zinc Is Your Best Friend During the Cold and Flu Season
When cold and flu season hits, many of us stock up on vitamin C and herbal teas, but there’s another nutrient you shouldn’t overlook: zinc. This trace mineral is a powerful ally for strengthening your immune system, reducing the duration and severity of colds, and supporting overall health, and research backs it up.
Picking The Right Cold & Flu Medicine From A Pharmacist
I remember seeing a TikTok from Grant Harting, a certified pharmacist, breaking down the best medicines for cold and flu season.
He pointed out how zinc has been studied and proven to keep viruses out of our cells.
And, after battling summer colds and germs, I made sure we had it in the mix for the Fall and it is working!
It’s December, and we haven’t had any colds, flu or Covid symptoms since this summer.
Keep reading to how we are personally using it. But first, let’s explore the science-backed benefits of zinc, how it works, and the best ways to incorporate it into your winter wellness routine.
How Zinc Supports Your Immune System
Zinc is essential for a healthy immune response. It helps activate and regulate immune cells that defend your body against viruses and bacteria. Research highlights zinc’s role in:
- Inhibiting Viral Replication: Zinc directly prevents viruses, like those responsible for colds, from replicating in the body. (NIH Study)
- Reducing Inflammation: Zinc’s anti-inflammatory properties minimize damage caused by an overactive immune response. (NIH Study)
- Enhancing Cellular Repair: Zinc promotes the repair and regeneration of damaged tissues, ensuring faster recovery from illnesses . (NIH Study)
The Science Behind Zinc and Cold Relief
Studies have shown that zinc supplementation, particularly in lozenge form, can significantly reduce the duration and severity of colds:
- A meta-analysis published in the American Journal of Clinical Nutrition found that zinc lozenges taken within 24 hours of cold symptoms reduced the average duration of colds by 33%. (NIH Study)
- Another study revealed that individuals with adequate zinc intake experienced fewer upper respiratory infections compared to those with a deficiency. (NIH Study)
Best Food Sources of Zinc
To keep your immune system in peak condition, include zinc-rich foods in your diet:
Animal-Based Sources:
- Oysters: The most concentrated source of zinc, offering up to 74 mg per 3 ounces.
- Beef and Lamb: High in bioavailable zinc.
- Chicken and Turkey: Lean options that provide moderate amounts of zinc.
Plant-Based Sources:
- Pumpkin Seeds: A great snack, delivering 2 mg of zinc per ounce.
- Chickpeas: Versatile and packed with 1.3 mg per 1/2 cup.
- Quinoa: A nutritious whole grain with trace amounts of zinc.
Pro Tip: Pair plant-based sources with vitamin C-rich foods to enhance zinc absorption.
Should You Take Zinc Supplements?
While it’s best to get zinc from food, supplements can fill gaps in your diet, especially during cold and flu season:
- Lozenges: Ideal for immediate symptom relief during colds.
- Daily Tablets: Support long-term immune health, especially for those with dietary restrictions.
Dosage: Adults should aim for 8–11 mg per day, with an upper limit of 40 mg to avoid side effects like nausea or copper deficiency.
How to Incorporate Zinc Into Your Winter Wellness Routine
- At the Onset of Symptoms: Take zinc lozenges within the first 24 hours of feeling unwell.
- Boost Your Meals: Add zinc-rich foods to soups, stews, and salads.
- Pair With Other Immune Boosters: Combine zinc with vitamin C for a synergistic effect.
My Personal Experience with Using Zinc with a 6 Year Old
Immune Vitamins and Supplements for Cold and Fl Season
After seeing doing my research, I decided to try the Mary Ruth’s Zinc drops and Emgren-C Immune+ with vitamin C, vitamin D and zinc. Started by adding a droplet of the Mary Ruth’s Zinc (5.5mgs) in my son’s morning smoothie or juice, and he couldn’t taste a difference with it added. And then, I started adding the Emgren-C Immune+ (10mg) to his morning juice and he enjoyed the spirit like fizz drink it made! Both were a hit for him, and it even started reaching for his own Emgren-C Immune+ packet when I would forget.
For myself, I started taking the Zinc 30 supplement by Pure (30mg) once a week along with my other vitamins. And for the first time in a long time, I haven’t experienced any cold or flu symptoms.
While this is working for my family, make sure you are doing your own research and finding what works for you. As well as, consulting your doctor along the way.
Who Should Prioritize Zinc?
Certain groups are more vulnerable to zinc deficiency and may benefit from increased intake:
- Vegetarians and Vegans: Plant-based diets may lack easily absorbed zinc.
- Older Adults: Aging reduces zinc absorption, making supplementation more critical.
- Children: Zinc supports growth and immune development in young bodies.
Things to Consider with Zinc
In 2011, Harvard Health shared a post about some of the cons of using Zinc for colds and flus. And some the things that noted was zinc lozenges (not syrup or tablet form) may cause adverse reactions like bad taste and nausea. This is specific extremely notable if you have a chronic illness or asthma.
So it is important to consult your doctor or health coach if you have a chronic illness or other symptoms.
Final Thoughts: Why Zinc Is Your Winter MVP
Zinc isn’t just another nutrient—it’s a vital tool for keeping your immune system strong, reducing the severity of colds, and helping you recover faster. Whether you’re incorporating zinc-rich foods, using lozenges, or taking supplements, this powerful mineral deserves a top spot in your winter wellness arsenal.
How do you incorporate zinc into your winter routine? Share your tips in the comments or tag me on Instagram @kylacanzater with #PinkProverbWellness. Let’s stay healthy together this season!
Related Posts:
- Top 10 Foods to Boost Your Immune System
- The Best Herbal Teas for Cold Relief
- Natural Remedies for Winter Wellness
Ready to stay ahead of the cold and flu season? Download our free Winter Wellness Checklist to keep your health in check all season long! 🌟
hello!
It’s Kyla
Hi Healthy Fam!
Living healthy my way is my thing, and Pink Proverb is my place for health and wellness. Focusing on being proactive about health, and living and creating a self-care lifestyle that allows me to be my best self!
I am taking you a long for the ride, and I hope it inspires you to do the same.
I am a Stage IV Endometriosis mom, working hard to stay pain-free. This is my sacred place of inspiration, journaling the things that have helped me along the way.
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