Zinc and the Common Cold

You can stay well through the winter with some simple supplementation. Zinc sulphate supplements together with vitamin C can help avert colds and flu, or at least reduce the symptoms or shorten the period of discomfort associated with them.

What are the functions of Zinc?

Zinc is an important mineral for the body and it is particularly required for its role in fighting infections and healing. Zinc is also:

• required for more than 200 enzyme activities in the body,
• the principle protector of the immune system,
• crucial in the structure and function of the cell membrane,
• essential for male fertility,
• required for hormones, growth, energy metabolism and hemoglobin,
• necessary for the storage of insulin,
• needed for the transportation of carbon dioxide,
• required for postaglandian synthesis,
• required for the synthesis of collagen,
• necessary for vitamin A metabolism and distribution,
• needed for the detoxification of alcohol,
• important for the prevention of cancer,
• needed to prevent blindness associated with aging, and
• an antioxidant.

What are the signs and symptoms of a zinc deficiency?

Some of the signs and symptoms of a zinc deficiency include:

• white spots on the fingernails,
• skin rashes or acne,
• poor hair growth and abnormal hair loss,
• anorexia or poor appetite,
• depression, irritability and mental illness,
• under functioning sex glands,
• lethargy,
• infertility in men,
• poor growth in children,
• slow wound healing, and
• impaired senses of taste and smell.

The United Nations University recently pointed out the devastating effect of zinc deficiencies of the world's population. Nearly 50% of the world's population is at risk from inadequate zinc intake. 67 % of men and 85 % of women in a recent Australian study had an intake below the recommended daily allowance.

The requirements for zinc rise by 50% during the last 15 to 20 weeks of pregnancy. A zinc deficiency in pregnant women can cause an abnormal labor, retard fetal growth and fetal abnormalities. The John Hopkins School of Public Health estimates that 80% of pregnant women do not have an intake of zinc to meet the requirements of pregnancy. (NOTE: the British Medical Association advises that zinc sulphate be avoided or used with caution during pregnancy as safety is not established and it crosses the placenta.)

Common causes of zinc deficiency:

• self-selected and institutional diets,
• pregnancy,
• high fibre diets,
• alcohol consumption,
• advancing age,
• diuretic medication consumption,
• various drugs (particularly the contraceptive pill),
• multiple injuries and fractures,
• diabetes mellitus,
• gastrointestinal causes, associated with special diets, pancreatic disease, colitis and diverticulitis.

The functioning of the immune system

Zinc has a critical role in the formation of essential proteins, enzymes and hormones. A deficiency can have a dramatic effect, including a disruption to our immune system. It is thought that how well our immune system functions may well be tightly linked to our zinc status. The role that zinc plays in the immune system is related to its ability to prevent the replication and multiplication of viruses, including the common cold virus and the 'cold sore' virus.

The effect has been demonstrated in patients who have suffered from continual outbreaks of cold sores. Zinc supplementation will prevent the outbreak or affect a more rapid resolution of cold sores already present. Zinc sulphate was used to allow rapid availability of zinc to inhibit enzymes essential to the viral replication.

Zinc and saliva

If there is sufficient zinc in the body it is continually secreted into the saliva and nasal secretions and is able to play its role in combating the bacteria and viruses that enter through the mouth and nasal passages. A deficiency of zinc in the saliva has been demonstrated in many patients following a common cold or flu-like illness. This reduced level of zinc in the saliva deprived them of the protective level of zinc. A zinc deficiency can reduce the secretion of the zinc in the saliva to as little as 20% of the concentration of normal levels. The decrease of zinc concentration in saliva is relatively much lower than the decrease in the blood.

Zinc and exercise

Sweating during and after exercise results in significant zinc loss. Over months of exercise this loss can lead to the development of osteoporosis. Zinc is essential for the development of collagen that is the basic infrastructure of bones into which calcium phosphate is deposited. Also the continual drain on the zinc can make the athlete more susceptible to influenza and the common cold as less zinc is available for the immune system.

Food sources of zinc and zinc supplementation

Food sources of zinc include: offal meat, mushrooms, seeds, nuts, oysters, eggs, wholegrain products and brewer's yeast. Eating foods rich in zinc will increase the zinc levels in the system. However it may be necessary to take a zinc supplement as well as increasing the food intake of zinc. In people who are zinc deficient using zinc supplementation of zinc sulphate 100 mg per day, it could take weeks before the functions that zinc performs to be returned to reach peak levels and therefore to achieve maximum benefit. Zinc as zinc sulphate does not act immediately. Initially, as the blood levels increase, so does the relevant physiological activity of the cell, and then, after a time the normal biological activity is restored. It is also recommended that you take a general vitamin and mineral supplement. If you are lacking in zinc it is also possible that you need additional vitamins and minerals.

A daily supplement of 100 mg (22 mg zinc ion) together with vitamin C should be commenced four to six weeks before the start of the cold and flu season. This should be continued throughout the cold and flu season to ensure the best protective effect possible. The underlying reasons for the deficiency in the zinc levels also need to be addressed so that there is generally sufficient zinc available to cater for the body's needs. You should seek professional assistance if you fail to improve or if your symptoms become worse.

References

Bland, J. c1996, Contemporary Nutrition. J & B Associates.

Davies, S. and A. Stewart, 1997, Nutritional Medicine. Pan.

Fitzherbert, J.C. 2002, Osteoporosis: The Missing Zinc. Wellbeing, Issue 87.

Fitzherbert, J.C. 2004, Zinc and the Common Cold. Wellbeing, Issue 96.

Holden, S., Hudson, K., Tilman, J. and D. Wolf, 2003, The Ultimate Guide to Health from Nature. Asrolog Publication.

Pressman, A. and S. Buff, 2000, The Complete Idiot's Guide to Vitamins and Minerals. (2nd Ed.) Alpha Books.

Phung, L. 2000, Strong Bones and Sun Vitamin. Wellbeing, Issue 81.

Soothill, R. 1996, The Choice Guide to Vitamins and Minerals. A Choice Book Publication.

Sullivan, K. 2002, Vitamins and Minerals: A Practical Approach to a Health Diet and Safe Supplementation. Harper Collins.

Dr Jenny Tylee is an experienced health professional who is passionate about health and wellbeing. She believes that health is not just absence of disease and seeks to actively promote vitality and wellness through empowering others. She encourages people to improve their health by quit smoking, cleansing their body, taking essential, non contaminated vitamin and mineral supplements (from healthproductssite.com) and many other methods, including herbal remedies. She also owns Healthy Living blog.

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