Micronutrients & recovery
Zinc supplementation (>75 mg/day) significantly reduces the duration of common colds, and adequate Zinc status is critical for T-cell maturation and preventing thymic atrophy, though excessive doses (>40 mg/day long-term) can cause immune dysfunction.
If you catch a cold, starting Zinc lozenges or supplements (totaling >75mg/day) within 24 hours may shorten the illness. Do not take high-dose Zinc (over 40mg/day) as a daily long-term supplement, as it can harm your immune system and cause other health issues. Get your Zinc from food sources like beef, oysters, and nuts instead.
A meta-analysis suggested that Zn supplementation at a dose of >75 mg/day significantly reduced the duration of colds... Deuster refers to a tolerable upper limit of Zn as being 40 mg/day.
Why this rating
Meta-analysis supports cold duration reduction; animal and human studies support immune maturation roles; conflicting data on high-dose chronic effects.
Source
The Role of Minerals in the Optimal Functioning of the Immune System
Christopher Weyh et al. · Nutrients · 2022
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