Is vitamin C or zinc better?

healthyeating.sfgate.com - Zinc Vs. Vitamin C - Healthy Eating | SF Gate

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Vitamin C is an essential vitamin that plays an important role in immunity, wound healing and eye health, while zinc is a dietary mineral that also aids immunity, helps heal wounds and protects the eyes from vision-robbing diseases. Both are antioxidants that defend against free radicals, unstable molecules that cause oxidative damage and have been linked to heart disease, cancer and aging. Although both vitamin C and zinc provide a number of health benefits, their immunity, wound-healing and vision benefits differ.

Colds Protection

According to the National Center for Complementary and Alternative Medicine, taking vitamin C supplements regularly slightly reduces the length and severity of colds, but some forms of zinc appear to do a better job. A Cochrane review of studies reported by the National Institutes of Health's Office of Dietary Supplements concluded that taking either zinc lozenges or syrup reduced the length and severity of a cold when taken within 24 hours of the onset of symptoms; research shows that taking vitamin C after the onset of symptoms doesn't provide similar benefits. However, in studies of people exposed to extreme exercise or cold, such as skiers and marathon runners, vitamin C supplements reduced the chance of catching a cold by 50 percent compared to 8 percent in the general population.

Eye Health

In some studies, taking high doses of vitamin C protected against developing cataracts, but zinc hasn't been shown to offer this benefit. Both may offer some protection against macular degeneration, an age-related eye disease that causes gradual vision loss. Studies suggest that zinc and vitamin C, along with other antioxidants, may reduce the risk of macular degeneration or delay its progression, possibly by preventing cellular damage in the retina. Still, the Office of Dietary Supplements cautions that more research is needed before taking zinc or vitamin C can be recommended to prevent these eye diseases.

Wound Healing

Vitamin C is needed for the body to form collagen, a component of the skin's connective tissue that plays an essential role in wound healing, while zinc helps support the skin and mucous membranes, which also help with wound healing. People with leg ulcers who have low levels of zinc in their blood are often treated with zinc supplements, reports the Office of Dietary Supplements, but research hasn't shown that zinc is effective in patients with leg ulcers and normal zinc levels. For healthy skin, it's important to get adequate vitamin C and zinc, since both nutrients play an important role in wound healing.

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Does zinc stop arthritis?

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.

arthritis.org - Vitamin and Mineral Guide for Arthritis

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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