Vitamin C and zinc have many health benefits. Vitamin C and zinc have many health benefiits, including aiding immunity, reducing the risk of age-related eye diseases and helping wounds heal. Vitamin C also helps the absorption of plant-based iron, while zinc is required for the body to make DNA and for cell division. Meat and seafood are the best sources of zinc, while friuts and vegetables are good sources of vitamin C. Zinc is also found in cold lozenges and over-the-counter cold medicines. Protection Against Colds Vitamin C may reduce the length and severity of a cold, but it doesn’t appear to prevent colds in most people, according to the National Center of Complementary and Alternative Medicine, part of the National Institutes of Health. The exception is marathon runners and other extreme exercisers, as well as people exposed to very cold weather, such as skiers. For these groups, taking 250 milligrams of vitamin C daily may reduce the chance of catching a cold by 50 percent, reports the NIH’s Office of Dietary Supplements.
Studies show that using zinc lozenges within 24 hours of catching a cold can reduce the length and severity of cold symptoms. Eye Disease Protection Zinc and vitamin C may prevent vision loss in older people by delaying the progression of age-related macular degeneration, or AMD. In one study reported by the Office of Dietary Supplements, high intakes of zinc and antioxidants, including vitamin C, reduced the risk of AMD in elderly people. In another study, taking zinc alone significantly reduced the risk of developing AMD in high-risk subjects, but not in other people. Additionally, studies show high intakes of vitamin C may protect against cataracts, although the ODS notes this association needs further study. Wound Healing Vitamin C is needed for the body to form collagen, part of the skin’s connective tissue that plays a vital role in the healing of wounds, such as cuts. Zinc is needed for the formation and maintenance of the skin and mucous membranes. People with skin ulcers are often deficient in zinc, according to the Office of Dietary Supplements.
Additionally, insufficient vitamin C can lead to scurvy, a disease that causes connective tissue weakness and gum bleeding. Recommendations Obtaining vitamin C from foods is preferable to taking supplements. The Office of Dietary Supplements notes that whole foods contain not only essential vitamins and minerals but also dietary fiber and other healthful substances not found in supplements. If you choose to take supplements, consult your doctor. Vitamin C and zinc supplements can interfere with a number of medicines. Plus, high doses can cause nausea, vomiting, diarrhea and stomach cramps. Intakes of 150 to 750 milligrams of zinc a day have been associated with copper deficiency, which can reduce immunity. Avoid using zinc nasal sprays to treat a cold. The National Center of Complementary and Alternative Medicine warns that these products can cause loss of smell, which may be permanent. Britons are wasting million of pounds buying Vitamin C supplements to ward off colds after researchers found they have no benefit at all.
Academics who looked back at 67 studies examining the effectiveness of cold preventions and remedies discovered that few live up to the hype. Traditional remedies like echinacea, ginseng, vapour rubs and cough medicine were found to have no clear benefits while antibiotics were likely to cause more harm than good, the researchers concluded. Out of all the studies, only taking a zinc supplement was found to be beneficial at preventing colds. Drugs like ibuprofen and paracetamol were found to be useful at reducing fever and taking honey soothed a sore throat. General hand washing was also effective at preventing the illness spreading, the authors concluded. The findings mean that Brits are wasting millions every year trying to ward off colds. “The best evidence for the prevention of the common cold supports hand-washing and possibly the use of zinc supplements,” said Dr Michael Allan, of the Department of Family Medicine, at the University of Alberta. “Although self-limiting, the common cold is highly prevalent and may be debilitating.
It causes declines in function and productivity at work and may affect other activities such as driving “Its impact on society is large.” At least two trials indicated that children who took 10 or 15mg of zinc sulphate daily had lower rates of colds and fewer absences from school due to colds. Although the studies carried out on children the researchers concluded that: “there is no biblical reason why zinc could work only in children and not adults.” The common cold affects adults approximately 2-3 times a year and children under age 2 approximately 6 times a year. Symptoms such as sore throat, stuffy or runny nose, cough and malaise are usually worse in days 1-3 and can last 7-10 days, sometimes as long as 3 weeks. Only about one in 20 colds are caused by bacteria, with the majority caused by a virus which cannot be treated with anti-biotics. Vitamin C became popular in the Seventies after Nobel laureate Linus Pauling concluded it could prevent and alleviate colds. It is the UK’s most popular vitamin with annual sales of around £36 million.
It is a dietary antioxidant and so can neutralise the effects of free radicals and support the immune system's host defence. However a recent Cochrane review found that regular Vitamin C supplements had no effect on common cold incidence although it may shorten the time the disease lasts. Large doses of Vitamin C are also likely to cause nausea, diarrhoea and stomach cramps. The researchers also debunked other traditional cures. “The role of ginseng in preventing common colds is questionable,” said Dr Allan. “Studies of exercise, garlic and homeopathy showed unclear evidence of benefit, whereas those of Vitamin D, and Echinacea showed no evidence of benefit.” The report authors also found that vapour rub containing camphor, menthol and eucalyptus oil, applied to the neck and chest had virtually no benefit and could lead to a rash or a burning sensation. Researchers also found that ibuprofen and acetaminophen help with pain and fever. The researchers said there is some evidence that probiotics may help prevent colds, although the types and combinations of organisms varied in the studies as did the formulations, making comparison difficult.