The shelves are lined with zinc supplements and lozenges to help shorten cold symptoms this season. But what do we really know about zinc and how it affects the immune system? Can zinc tablets and lozenges really help you stay healthy? Here's what you need to know about this important mineral and why testing your zinc level can offer helpful insights into your health.
Zinc is a mineral that plays many critical roles in the body. It supports immune health, wound healing, growth and development, and your senses of taste and smell. Zinc also helps the body metabolize carbs, proteins, fats and alcohol.
As an antioxidant, zinc plays a role in protecting cells from damage and inflammation. It's needed for proper immune system functioning, helping your white blood cells fight infection and boosting the body's natural defenses.
The recommended daily zinc intake is 8 milligrams for women and 11 milligrams for men. However, individual requirements may vary based on factors like age, health status and diet.
Many common foods contain zinc, making it easy to meet your daily needs through diet. Food sources of zinc include:
A varied, balanced diet can provide adequate zinc for most healthy people. However, since plant-based sources of zinc can be harder for the body to absorb compared to animal-based sources, vegetarians and vegans may need to be more mindful of their zinc intake.
If you’re concerned about zinc deficiency, it’s important to consult with your healthcare provider to see if a supplement may be suitable for you, especially during cold and flu season to support your immune system.
With cold and flu season ramping up, thoughts turn to dodging sickness. Many reach for zinc lozenges or supplements, hoping for an immune boost. But is there evidence that zinc wards off viruses or shortens colds?
Some research suggests that zinc may reduce the length of colds by a day or two. But the effects are modest and not guaranteed.
While zinc supports proper immune function, it is not a cure-all that prevents viral illnesses. In fact, taking high doses of zinc above the recommended upper limit can be more harmful. As with any supplement, more is not necessarily better.
The bottom line is zinc plays a role in immunity, but it does not prevent cold or flu infections. A balanced diet and healthy lifestyle habits can help you stay well. If you’re interested in taking zinc, talk to your healthcare provider before starting any new supplements and about testing your zinc level.
With Labcorp OnDemand's Zinc Test, you can check your zinc level with a simple blood draw.
Testing allows you and your healthcare provider to make informed decisions about your zinc needs. If levels are low, dietary adjustments or supplements under medical guidance may help. Rechecking levels later can help assess if your additional zinc intake has had the intended effect.
As we head into cold and flu season, you don’t have to guess about your zinc status. Take control by checking your zinc level to find out where you stand, then work with your provider to make any needed tweaks to your diet or supplements.
