An NHS doctor has advised people to take two common supplements at the first sign of a cold, flu, or other winter illness. Taking vitamin C and zinc early, when symptoms begin, could help reduce the time spent feeling ill.
Act at the first symptom
Speaking on Instagram, NHS GP Dr Shireen Ghezel (@Doctorshireen) said people should take these two supplements "as soon as" they notice a winter illness coming on. Rather than waiting for symptoms to worsen, getting ahead with proper treatment could significantly cut the time spent feeling under the weather, reports the Mirror.
She said: "The second you feel like you have caught a bug - so you've got a sore throat, itchy eyes, runny nose - I want you to take vitamin C and zinc. You can actually get these combined in little effervescent tablets... from Boots or your local pharmacy."
Scientific evidence and availability
The health professional says getting on top of the illness early may "reduce the severity and duration" of symptoms. She stresses that the key is to begin taking the tablets before the illness takes hold.
She said: "There is scientific evidence to suggest that, if you take these early on, [it will] reduce the severity and duration of your illness. This is literally the difference between you being able to go to work or not, or being able to function for your kids or not."
"They're inexpensive, and they make such a difference. I have been doing this for the last few years, and I have been able to avoid any kind of flu or illness that has literally stopped me from functioning."
Clinical research, as Dr Shireen mentioned, has found that zinc lozenges or supplements taken within 24 hours of symptoms first appearing can cut the duration of a common cold - often by around one to two days. Zinc works by helping to prevent the virus from replicating and taking hold in the respiratory tract.
They do not, however, cure or entirely prevent illness. Studies have shown that regular or immediate high doses of vitamin C can trim the length of a cold by approximately 8% in adults and 14% in children, while also alleviating the severity of typical symptoms. Combined supplements have been consistently linked to reduced time spent feeling under the weather.
Cost and safety advice
As Dr Shireen highlighted, these combined tablets are widely available at retailers such as Boots. A pack of 60 tablets containing 500mg of vitamin C and 15mg of zinc is currently on offer for £3.50, working out at just 6p per tablet.
Superdrug sells a smaller pack of High Strength Vitamin C and Zinc Effervescent Orange tablets for £3.99 (20 pack). Unlike the Boots option, this supplement must be dissolved in water and taken as a drink.
While this may appear to be a significant remedy, it is important that people take care not to exceed the recommended dosage. The NHS states that excessive zinc doses can reduce the body's ability to absorb copper, potentially leading to anaemia and weakened bones.
The health service adds: "If you take zinc supplements, do not take too much as this could be harmful. Do not take more than 25mg of zinc supplements a day unless advised to by a doctor."
The NHS also warns that people should be cautious about consuming excessive vitamin C. Its website says: "Taking large amounts (more than 1,000mg per day) of vitamin C can cause stomach pain, diarrhoea and flatulence. These symptoms should disappear once you stop taking vitamin C supplements."
Always consult your doctor before beginning any new supplements to ensure they are appropriate for you, particularly if you are taking certain medications. Foods abundant in zinc and vitamin C include broccoli, spinach, pumpkin seeds, guava, legumes, blackcurrants and strawberries.
