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How much zinc should I take if I have a cold?

“Given the strong evidence of efficacy and the low risk of adverse effects, common cold patients may already be encouraged to try zinc acetate lozenges not exceeding 100 mg of elemental zinc per day for treating their colds,” said Dr.

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Researchers in a new study say high doses of zinc significantly helped people with cold symptoms. Experts debate the validity of those findings. Share on Pinterest A new study has rekindled the debate over how effective zinc can be in preventing and treating the common cold. In the recent research from the University of Helsinki, scientists said people who took a relatively high dose of zinc daily had a rate of recovery that was three times better than people who didn’t take the chemical element. Infectious disease experts interviewed by Healthline had mixed opinions on these findings. One expert noted the inconclusive, and sometimes contradictory, results from past studies, as well as the high dosage given to people in this experiment. “I would take the results with a grain of salt,” said Dr. Pritish Tosh, an infectious disease specialist at the Mayo Clinic in Minnesota. Others noted the success in the study as well as the lack of side effects. “It doesn’t appear to do any harm and there really isn’t any other good options,” said Dr. Hilary Hawkins, a family medicine physician at Orlando Health in Florida. Read more: Get the facts on the common cold » What the researchers found In their study, the Helsinki researchers did a meta-analysis of three randomly controlled trials involving zinc acetate lozenges. The patients in those studies took 80-92 milligrams of zinc per day after the onset of cold symptoms. Those doses are significantly higher than the recommended daily doses in the United States of 11 mg for men and 8 mg for women. However, the researchers noted that in other studies participants have been given daily doses of 100-150 mg for months without serious side effects. They said in their analysis 70 percent of people who took zinc had recovered from their cold after five days compared with 27 percent of the participants who were given a placebo. They added the zinc lozenges were effective in people regardless of their age, gender, race, allergies, or cold severity. They also noted that most lozenges sold over the counter do not contain the levels of zinc used in these studies. The researchers said further studies should be done on the best formula for zinc lozenges, as well as the optimum frequency of taking the medication. “Given the strong evidence of efficacy and the low risk of adverse effects, common cold patients may already be encouraged to try zinc acetate lozenges not exceeding 100 mg of elemental zinc per day for treating their colds,” said Dr. Harri Hemila, from the University of Helsinki in Finland. Read more: Are we getting closer to a cure for the common cold? »

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Does zinc help with joint pain?

Research Note: Studies show significantly lower zinc levels in people with rheumatoid arthritis compared to those without it. The lowest levels are associated with more severe disease. Researchers say zinc may help improve RA symptoms by supporting the immune system and cartilage.

Calcium

What it does: Calcium is an essential mineral that maintains strong bones and teeth; regulates muscle contractions; transmits nerve impulses; and helps release essential hormones and enzymes. It also helps prevent osteoporosis (loss of bone density) and fractures, which are higher risks among people with rheumatoid arthritis (RA) and those taking corticosteroids. How much: Experts recommend 1,200 mg a day for healthy adults, but people with inflammatory arthritis may need more – up to 1,500 mg for men and postmenopausal women. Recent research has debunked the claim that calcium supplements raise heart attack risk.

Too much: Tolerable upper limit (UL) = 2,500 mg.

Too Little: Contributes to bone loss, tooth loss, muscle cramps and hypertension.

Foods: Low-fat milk, yogurt and cheese; leafy greens and vegetables such as kale, broccoli and spinach; canned sardines and salmon with bones; calcium-fortified cereals, soy products (including tofu), orange juice and nut milks. Interactions: Aluminum-containing antacids, antibiotics, anti-convulsants, bone drugs, corticosteroids, calcium channel blockers, diuretics, laxatives and multivitamins containing iron, magnesium and zinc. Research note: Dozens of studies have found that calcium supplements with or without vitamin D improve bone health in both men and women. Whether calcium plus vitamin D can prevent fractures has been more controversial, with competing studies on both sides. But a 2016 meta-analysis found that calcium and vitamin D supplements reduced fracture risk by 15% and hip fracture risk by 30%.

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