Is vitamin C or zinc better for colds?

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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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