How to prevent a cold when you feel it coming
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How to Prevent a Cold When You Feel It Coming
When you start feeling the early symptoms of a cold, there are several strategies you can employ to potentially prevent it from fully developing. This article synthesizes the latest research on effective preventive measures, focusing on vitamin C, zinc, garlic, and general cold stress management.
Vitamin C for Cold Prevention
Regular Supplementation
Research indicates that regular supplementation with vitamin C can reduce the duration and severity of colds, although it does not significantly reduce the incidence of colds in the general population. Studies show that taking at least 200 mg of vitamin C daily can shorten the duration of colds by 8% in adults and up to 14% in children1 2 5 6. However, starting vitamin C supplementation after the onset of symptoms does not appear to provide significant benefits1 5 6.
High-Risk Groups
For individuals exposed to severe physical stress or cold environments, such as marathon runners or soldiers, vitamin C supplementation has been shown to reduce the incidence of colds by up to 50%1 5 6. Therefore, if you are in a high-risk group, regular vitamin C intake might be particularly beneficial.
Zinc for Reducing Cold Duration
Zinc Supplementation
Zinc has been found to be effective in reducing the duration of cold symptoms if taken within 24 hours of symptom onset. A systematic review found that zinc supplementation can reduce the duration of colds by approximately 2.25 days4 7. However, the effectiveness of zinc can vary based on the formulation and dosage, with lozenges containing at least 75 mg of zinc being the most effective7.
Side Effects
While zinc can be beneficial, it is important to be aware of potential side effects such as bad taste and nausea7. Therefore, balancing the benefits and side effects is crucial when considering zinc supplementation.
Garlic for Cold Prevention
Limited Evidence
Garlic is another popular remedy believed to have antimicrobial and antiviral properties. One study found that garlic supplementation significantly reduced the incidence of colds and the number of days of illness8. However, the evidence is limited, and more research is needed to confirm these findings8 9.
General Cold Stress Management
Cold Stress Prevention
Preventing cold stress is essential, especially for the elderly and those with pre-existing health conditions. Strategies include wearing appropriate clothing, staying active to maintain body heat, and avoiding prolonged exposure to cold environments3 10. These measures can help maintain overall health and reduce the risk of cold-related illnesses.
Exercise and Cold Weather
For those who exercise in cold weather, it is important to monitor for signs of hypothermia and frostbite. Wearing layered clothing and using the wind-chill temperature index to assess risk can help prevent cold injuries10.
Conclusion
To prevent a cold when you feel it coming, consider regular vitamin C supplementation, especially if you are in a high-risk group. Zinc can be effective in reducing the duration of cold symptoms if taken early, but be mindful of potential side effects. Garlic may offer some benefits, but more research is needed. Finally, managing cold stress through appropriate clothing and activity levels is crucial for overall health. By combining these strategies, you can better defend against the common cold.
Sources and full results
Most relevant research papers on this topic
Vitamin C for preventing and treating the common cold.
Oral vitamin C in doses of 200 mg or more daily reduces the incidence, duration, and severity of common colds when used as continuous prophylaxis or after the onset of symptoms.
Meta-Analysis
Highly CitedVitamin C for preventing and treating the common cold.
Long-term daily supplementation with high doses of vitamin C does not prevent colds, but may slightly reduce the duration of cold symptoms.
Systematic ReviewHighly CitedStrategies for prevention of cold stress in the elderly.
Simple and efficient strategies for preventing cold stress in the elderly are crucial, considering whole body cooling, extremity cooling, convective cooling, conductive cooling, and airway cooling.
Zinc Supplementation Reduces Common Cold Duration among Healthy Adults: A Systematic Review of Randomized Controlled Trials with Micronutrients Supplementation
Zinc supplementation may potentially reduce common cold duration by 2.25 days in healthy adults, but other micronutrients may not prevent cold incidence or reduce symptom severity.
Systematic Review
Rigorous JournalVitamin C for preventing and treating the common cold.
Vitamin C supplementation fails to reduce common cold incidence in the general population, but may be beneficial for people exposed to brief periods of severe physical exercise or cold environments.
Meta-AnalysisVitamin C for preventing and treating the common cold.
Vitamin C supplementation does not reduce the incidence of colds in the general population, but may be useful for people exposed to brief periods of severe physical exercise.
Meta-Analysis
Very Rigorous JournalCommon Cold
Zinc intake significantly reduces the duration of common cold symptoms, but not the severity, and may cause adverse events like bad taste and nausea.
Systematic ReviewHighly CitedGarlic for the common cold.
Garlic may prevent common cold occurrences, but more clinical trial evidence is needed to validate this finding and claims of effectiveness rely on poor quality evidence.
Meta-AnalysisVery Rigorous JournalHighly CitedComplementary and alternative medicine for prevention and treatment of the common cold.
Vitamin C can be recommended for common cold prevention, while Echinacea purpurea and zinc lozenges show moderate evidence for treatment, while probiotics show no benefit for prevention or treatment.
Systematic Review