Is There a way to Have Fewer Colds? Milder Colds?

Zinc supplementation may help reduce both the severity and duration of the common cold. Research published in the Journal of Infectious Diseases (March 15, 2008; 197[6]:795–802) examined 50 subjects who received either zinc lozenges containing 13.3 mg of zinc acetate or a placebo at the onset of cold symptoms. Participants receiving zinc experienced a shorter duration of symptoms, averaging about four days, compared with more than seven days in the placebo group. Zinc supplementation was also associated with reductions in serum biomarkers linked to inflammation.

Herbal support has also been studied. Research published in the American Journal of Medicine (1999;106:138–143) evaluated the effects of Echinacea purpurea on the common cold. In this study, 109 participants received either 4 mL of Echinacea extract or a placebo twice daily for eight weeks. Fewer participants in the Echinacea group developed colds or respiratory infections during the study period (65% compared with 75% in the placebo group). When infections did occur, their duration was shorter in the Echinacea group, averaging 4.5 days versus 6.5 days in the placebo group.

There is also evidence that vitamin C may help prevent or lessen cold symptoms. A study published in the Journal of Manipulative and Physiologic Therapeutics (1999;22[8]:530–533) followed 463 students with colds who were treated either with vitamin C (1,000 mg hourly for the first six hours, then three times daily) or with decongestants and pain medication. The group receiving vitamin C experienced an 85% reduction in symptoms compared with the control group.

Additional research published in the European Journal of Clinical Nutrition (2006;60[1]:9–17) examined long-term vitamin C supplementation and cold frequency over five years. In this study, 244 participants received either 50 mg or 500 mg of vitamin C daily. The lower-dose group experienced 21.3 colds per 1,000 person-months, while the higher-dose group experienced 17.1 colds per 1,000 person-months, suggesting a dose-related reduction in cold frequency.