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Doctor’s tip to reduce ‘duration’ and ‘severity’ of any common cold with two simple supplements
There is nothing worse than waking up in the morning and feeling a cold coming on. You know that scratchy throat and runny nose are going to make the next week hell – but one doctor has shared a handy tip to help you beat it.
Dr Shireen, a general practitioner working for the NHS in the UK, says taking two important supplements as soon as you feel any symptoms is the key to reducing the duration of the common cold, which is medically known as rhinovirus.
Doctor’s tip to reduce ‘duration’ and ‘severity’ of colds
“The second you notice an itchy throat, a runny nose, itchy or burning eyes, anything that might suggest you’ve got a cough or a cold coming, what I want you to do is take two things. Vitamin C and zinc,” the doctor said on TikTok.
She claimed that these two supplements won’t prevent rhinovirus, but can reduce the “duration” and “severity” of the illness. Research shows taking these two supplements together can shorten the time you feel unwell and stop the symptoms, like a blocked nose or cough, from being so bad.
One report in SageJournals analyzed two previous studies which asked patients with a common cold to take 1000 mg of vitamin C and 10 mg of zinc. Both found a reduction in the duration of illness of between 9% and 27%.
Vitamin C plus zinc was also more efficient than a placebo at reducing the common cold over five days of treatment.
MedlinePlus lists vitamin C and zinc as a safe home remedy for coughs and colds and there are many supplements on the market that mix the two. However, it has not been medically proven to help with rhinovirus and may not work for everyone.
Why vitamin C and zinc can help with common colds
Vitamin C is a nutrient which has many vital functions in the body including keeping cells, skin, blood vessels, bones and cartilage healthy, the NHS explains. It also plays an important role in supporting the immune system, which is why vitamin C can help with colds.
The best source of vitamin C is citrus fruits, such as oranges and orange juice. It’s also found in peppers, strawberries, blackcurrants, broccoli, brussels sprouts and potatoes.
Zinc can help to reduce cold symptoms too by blocking the rhinovirus from getting into your cells, Mayo Clinic reveals. The element also helps your immune system, aids your metabolism and is important in helping wounds heal.
Red meat, poultry, fish, seafood and dairy are all good sources of zinc. Oysters contain the most, with 5.5 mg in just one of the shellfish.
More ways to treat common colds at home
The NHS recommends getting plenty of rest and drinking lots of water to beat seasonal colds as quickly as possible. You should also eat healthy foods to fill your body with nutrition.
If you have a sore throat, gargling salt water and drinking a hot lemon and honey drink can both be soothing. A blocked nose can be cleared by breathing in steam.
Medicines like paracetamol and ibuprofen can ease aches, help with headaches and lower your temperature, while nasal sprays and vapor rubs can decongest your nose.
See a medical professional if you have had a high temperature for more than three days, your symptoms are getting worse, your temperature is very high, you feel short of breath or have chest pain.
Dr Shireen Ghezel is a London-based general practitioner and health educator who specializes in mental health, women’s health and early years medicine.
