Dr Amir Khan suggests taking a 5p zinc pill to help combat a cold, citing research supporting its effectiveness. Dr Khan, a prominent health expert known for appearances on TV shows like Good Morning Britain and This Morning, shared this advice on his new podcast, No Appointment Necessary, co-hosted by Cherry Healey. As cold and flu season peaks, the NHS GP discussed the benefits of zinc supplements, which can potentially reduce the duration of illness.
Cold prevalence in the UK spikes during autumn and winter, with around 80% of cases occurring during this period. The cold weather drives people indoors, facilitating the spread of viruses. Typical cold symptoms include congestion, sneezing, sore throat, coughing, hoarseness, and fatigue.
Various viruses, such as rhinovirus, cause colds, thriving in cold, dry conditions with low humidity. These conditions can weaken nasal passages, making it easier for viruses to cause illness. Reduced sunlight exposure in winter can also lower vitamin D levels, impacting the immune system.
While there is no cure for the common cold, rest, hydration, and symptom relief can aid recovery. Dr Khan and other health experts recommend zinc supplements due to their immune-boosting properties. Contrary to popular belief, zinc, not vitamin C, shows stronger evidence in reducing cold duration.
Zinc supplements are available at health and fitness retailers like Holland and Barrett, Superdrug, and Boots. Dr Khan advises incorporating zinc-rich foods like nuts and seeds for those who prefer dietary sources. Studies suggest that zinc lozenges may slightly shorten cold duration when taken promptly after symptoms appear.
Adults should aim for a daily intake of at least 75 mg of elemental zinc to experience benefits. Zinc acetate and zinc gluconate lozenges are considered effective, while zinc citrate may not release zinc efficiently. Consulting a doctor before starting zinc supplements is crucial, especially for individuals on specific medications or with certain health conditions.
Always seek medical advice before making significant dietary changes or starting new supplements. Certain groups, such as those with digestive issues, low copper levels, or pregnant or breastfeeding women, should exercise caution with zinc supplementation. It is essential to prioritize safety and consult a healthcare professional before introducing zinc supplements into your routine.