The Benefits of Zinc Before and During Cold and Flu Season

by | Dec 4, 2023 | Featured, Holistic Medicine, Issue 173, Wellness & Lifestyle | 0 comments

Introduction As we see flu season on the horizon, the importance of maintaining a healthy immune system becomes increasingly apparent. Among the various minerals and nutrients essential for immune health,...


As we see flu season on the horizon, the importance of maintaining a healthy immune system becomes increasingly apparent. Among the various minerals and nutrients essential for immune health, zinc stands out as a crucial element that can bolster our body’s defenses against seasonal illnesses like the flu! Its role in supporting immune function has been well-documented, making it a valuable addition to our health regimen both before and during flu season.


Zinc as a Preventative Measure

Before the onset of flu season, providing your body with zinc can be an effective preventive measure. This essential mineral plays a pivotal role in numerous bodily functions, including immune response, cell division and wound healing. It acts as a catalyst for over 300 enzymes, contributing to the proper functioning of many biochemical processes in the body.


Zinc is particularly renowned for its ability to enhance the activity of immune cells. It helps regulate the production and function of various immune cells, such as neutrophils and natural killer cells, which are essential for combating infections. Additionally, zinc assists in the production of antibodies, which are crucial for the body’s defense mechanism against pathogens like influenza viruses.


Studies have indicated that maintaining adequate zinc levels can reduce the severity and duration of the common cold, which shares symptoms with influenza. While not a direct cure for the flu, incorporating zinc into your diet or as a supplement before flu season may provide an added layer of defense against viral infections.



Alleviating Cold and Flu Symptoms

During flu season, the benefits of zinc become even more pronounced. As the virus spreads more readily, reinforcing your immune system becomes crucial in warding off illness. Zinc supplementation during this period can help shorten the duration of flu symptoms and potentially reduce the likelihood of developing severe complications.


Research suggests that zinc cough drops or syrup taken within 24 hours of the onset of flu symptoms may decrease the duration of the illness by interfering with the virus’s ability to multiply and spread in the body. It’s important to note that the effectiveness of zinc supplementation may vary depending on the formulation, dosage and individual factors, so consulting a healthcare professional should be a first step.


Zinc’s anti-inflammatory properties can assist in alleviating symptoms commonly associated with the flu, such as sore throat and cough. By reducing inflammation and supporting the body’s immune response, zinc can contribute to a speedier recovery from flu-related discomfort.



Dietary and Supplemental Sources of Zinc

You might be asking a necessary question: What is a good source of zinc? There are various ways you can have a higher intake of this mineral during this year’s cold and flu season. One of the easiest ways to get zinc is through seafood like oysters and crab or through red meat. These have the highest presence of zinc out of all the foods you could eat for a natural source of zinc. If you are not partial to seafood or are trying to avoid red meat, there are other foods that have a great source of zinc! Brown rice, legumes such as kidney beans, blueberries and even cheddar cheese are fantastic natural sources where zinc can be found. 


If you feel you are not getting enough zinc through your diet, there are also supplements you can take. This can be an easy way to ensure you are getting enough of this cold-fighting supplement during cold and flu season to help your immune system ward off any cold-related symptoms.  


Striking a Balance


However, it’s crucial to strike a balance with zinc intake, as excessive amounts can have adverse effects on health. Overconsumption of zinc may lead to gastrointestinal disturbances and interfere with the absorption of other essential minerals like copper and iron. Therefore, moderation and adherence to recommended daily allowances are essential. Consult with a healthcare professional before incorporating zinc into your daily routine. 




Incorporating zinc into your health regimen before and during flu season can offer significant benefits for immune health. Whether through dietary sources like nuts, seeds, legumes and whole grains or as a supplement, maintaining optimal zinc levels can bolster the body’s defenses against seasonal illnesses like the flu. As always, it’s best to seek guidance from a healthcare professional to determine the appropriate dosage and form of zinc supplementation tailored to your individual needs.






Riley George

Riley George