Zinc for Cold & Flu
Evidence-Based Natural Remedy Guide
Effectiveness
Type
supplement
Sources
1 cited
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How Zinc Helps with Cold & Flu
Zinc ions interfere with viral replication and boost immune cell function. When taken within 24 hours of symptom onset, zinc lozenges can significantly shorten cold duration.
🔬 What the Research Says
A 2017 meta-analysis in Open Forum Infectious Diseases found zinc lozenges (75mg+/day) reduced cold duration by 33%, from 7 days to about 4.7 days, when started within 24 hours of symptoms.
[1] Zinc lozenges and the common cold: a meta-analysis — Open Forum Infectious Diseases (2017)
📋 How to Use
Dissolve zinc lozenges slowly in mouth (do not chew or swallow whole). Start within 24 hours of first symptoms for maximum benefit. Take every 2-3 hours while awake.
💊 Recommended Dosage
Zinc acetate or gluconate lozenges providing 75mg+ zinc per day. Take every 2-3 hours while awake for 5-7 days.
⚠️ Side Effects & Cautions
Nausea and bad taste common with lozenges. Do NOT use zinc nasal sprays (risk of permanent smell loss). Limit to 7-10 days.
🛒 Where to Buy Zinc
Life Extension Zinc Lozenges
★★★★★ 4.5 · $8-12
Other Natural Remedies for Cold & Flu
Other Conditions Zinc Helps
📚 Sources
- Zinc lozenges and the common cold: a meta-analysis — Open Forum Infectious Diseases (2017)
Last reviewed: February 2026 · Medical disclaimer applies
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