'Little known' 5p pill clears up a cold fast Dr Amir Khan says - not vitamin C
Studies have shown that the length of a cold can be cut short thanks to the supplement
Dr Amir Khan suggests that people should consider taking a 5p pill when they have a cold. He says it could help shorten the time they feel poorly, and some studies support this idea.
On his new podcast, No Appointment Necessary, with co-host Cherry Healey, the NHS GP talked about a useful remedy as the cold and flu season hits. Dr Khan is a famous health expert who often appears on TV shows like ITV's Good Morning Britain, Lorraine, and This Morning, as well as BBC's Morning Live. He also works as an NHS GP at a clinic in Bradford.
In the UK, colds are especially common in the fall and winter months, usually from September to March. While you can catch a cold at any time of the year, about 80% of all cases happen during the cold and flu season.
During this time of year, people often stay inside more to avoid the cold weather, which makes it easier for viruses to spread in small spaces. Typical cold symptoms include a stuffy or runny nose, sneezing, a sore throat, coughing, a raspy voice, and feeling generally unwell or tired.
Many different viruses can cause colds, and one of the main ones is rhinovirus. These viruses do really well in cold, dry air with low humidity. Cold and dry air can affect our nasal passages, making it harder for us to catch viruses before we get sick.
Less sunlight in the winter can also lead to many people having lower vitamin D levels, which can weaken the immune system. Even though there isn't a cure for the common cold, you can help your body recover by resting, drinking lots of fluids, and managing your symptoms. The cold virus just has to run its course, which usually takes about seven to ten days.
What 5p pill does Dr Khan recommend?
Health experts, such as Dr Khan, suggest that taking more of a specific supplement might reduce the number of days you feel ill, due to its ability to boost the immune system. While many people might quickly think that Dr Khan is talking about vitamin C, they would actually be mistaken.
Even though vitamin C is a good vitamin with lots of health benefits and acts as a helpful antioxidant, experts claim there isn't solid proof that it is the 'best' option for getting over a cold fast. Instead, they recommend trying zinc.
On the podcast, Dr Khan said: "There is evidence that zinc can reduce the length of a cold. Vitamin C, less evidence for. I know it's sold really hard as if you're feeling poorly and you've got a cold, take vitamin C. We don't have any great evidence for it."
Cherry replied: "Whoa. We need to just pause that for one second. That is the grandmother of supplements. We don't even need to talk about vitamin C because we know it's the best one and it's amazing. What are you saying?" Dr Khan continued: "Vitamin C is a good antioxidant. Whether it helps with a cold, a cough, no. Zinc, stronger evidence for it."
Many health and fitness retailers sell zinc supplements, including Holland and Barrett, Superdrug and Boots. One example is Boots' bottle of 180 tablets for £8.20, which costs 5p per pill. Another option is Holland and Barrett's £6.56 Sambucol pastilles that are made with zinc and cost 33p per one.
What foods are rich in zinc?
Cherry later asked: "Where can you get zinc if you don't want to take supplements?" Dr Khan said: "Nuts and seeds." Other foods rich in zinc include:
- shellfish, especially oysters
- meat
- poultry
- fortified cereals
- dairy products
- beans
- whole grains
Zinc helps your immune system, heals wounds, and helps cells grow. It is also important for metabolism, taste, smell, and making DNA and proteins. Your body needs zinc to stay healthy, but it can't produce it on its own, so you have to get it from food or supplements.
What do studies show?
Research shows that taking a lot of zinc supplements, especially in lozenge form, can make a common cold last a little shorter. But the effect is usually not very big, with studies showing it can reduce the cold by just one to two days, and the research isn't totally clear yet.
Experts say that adults should have at least 75 mg of elemental zinc every day to see any benefits. Zinc acetate and zinc gluconate lozenges seem to be the most effective.
Other kinds, like zinc citrate, might hold onto the zinc too tightly to be useful. To really get the benefits of zinc, you should start taking it within 24 hours after you feel the first signs of a cold. The zinc should be in a lozenge that melts slowly in your mouth, covering your throat and nasal passages with zinc ions. The idea is that this can help fight the cold virus directly.
Important considerations
Always talk to your doctor before you make any big changes to your diet or lifestyle, including starting any over-the-counter pills like supplements, to make sure they are right for you. Some people shouldn't take zinc supplements, especially if they are on certain antibiotics or medications for rheumatoid arthritis, because zinc can reduce how well these medicines work.
People with specific digestive issues, those with low copper levels, and pregnant or breastfeeding women should also be cautious or steer clear of high doses of zinc. It's super important to consult a doctor before beginning any zinc supplements.