mineral · for frequent colds
Zinc Gluconate
Your immune cells need zinc, and zinc ions also stop cold viruses latching onto your cells.
Say that in clinical terms
Zinc is critical for both innate and adaptive immunity. It supports T-cell development, natural killer cell function, and neutrophil activity. Zinc ions also directly inhibit rhinovirus replication by blocking viral binding to ICAM-1 receptors.
How strong is the research?
Evidence evidence
Only one studyLow-quality evidence
1 paper read, 1 supporting.
How much to take
daily with meals (75-90mg lozenges for acute colds)
15–30 mg
Daily zinc for prevention. Zinc lozenges (75-90mg/day ionic zinc) within 24 hours of cold onset reduce duration.
Before you take it
- Primary evidence for zinc and colds involves lozenges dissolving in the throat (local antiviral effect against rhinovirus); oral swallowed zinc picolinate supplements may not replicate this mechanism — the delivery route distinction is clinically meaningful