An NHS GP has advised people to take two common supplements as soon as they feel a cold, flu, or other winter illness developing, saying they can reduce the severity and duration of the illness.
Speaking on Instagram, NHS GP Dr Shireen Ghezel (@Doctorshireen) said people should take vitamin C and zinc “as soon as” they feel a winter illness developing, rather than waiting for symptoms to worsen.
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.”
Early treatment may shorten illness
The health expert said getting ahead of the bug may “reduce the severity and duration” of the illness, and stressed the importance of starting the tablets before symptoms overwhelm the body.
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.”
She added: “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.”
What the studies show
Clinical studies, as Dr Shireen mentioned, found that zinc lozenges or supplements started within 24 hours of the onset of symptoms can reduce the duration of a common cold, often shortening it by roughly one to two days. Zinc works by helping to prevent the virus from multiplying and lodging in the respiratory tract. They do not cure or completely prevent illness.
Regular or immediate high doses of vitamin C have been shown in studies to reduce the duration of a cold by about 8% in adults and 14% in children, while also easing the severity of common symptoms. Combined supplements have been linked to a consistent reduction in the time people spend feeling unwell.
Cost and safety warnings
As Dr Shireen mentioned, these combined tablets are available in places like Boots. A pack of 60 tablets with 500mg of vitamin C and 15mg of zinc is on offer at the moment for £3.50, working out at 6p per tablet. While this may sound like a major remedy, people must be careful not to take too many.
The NHS claims that high doses of zinc reduce the amount of copper the body can absorb, which can lead to anaemia and bone weakening. 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 claims that people should be mindful of taking too much 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 speak to your doctor before starting any new supplements to make sure they are suitable for you, especially if you are taking certain medications. Foods rich in zinc and vitamin C include broccoli, spinach, pumpkin seeds, guava, legumes, blackcurrants and strawberries.
