Zinc and vitamin C are two familiar nutrients in immune-assisting products, especially in cold weather or when the body is tired. Recent studies have shown that using these two micronutrients at the same time can be more effective than using them alone, especially during a period of stress or struggling with mild infections.
According to Dr. T’Keyah Bazin, a clinical pharmacist in the United States, “zinc and vitamin C do not help prevent colds, but when supplemented appropriately, they can help the body recover faster and reduce the severity of symptoms”.
Immune support in a complementary way
Studies show that vitamin C can help reduce the severity of cold symptoms, while zinc can shorten the duration of illness if used early, as soon as the first symptom appears. When used together, these two nutrients help increase immune support effectiveness, especially in people at risk of micronutrient deficiency or suffering prolonged stress.
Vitamin C is a powerful antioxidant, helping to protect cells from damage caused by free radicals during inflammation and infection. In addition, vitamin C also supports the activity of many immune cells, including white blood cells, and promotes collagen production, an important factor in tissue recovery and wound healing.
Meanwhile, zinc is an essential trace mineral for the development and activation of immune cells. Zinc participates in the DNA synthesis process, supports wound healing and helps the body react more effectively to viruses and bacteria. Zinc deficiency can significantly weaken the immune system.
According to Karina Tolentino, a certified nutritionist in the US, "when vitamin C helps protect cells from oxidative stress, zinc directly supports the immune response process. These two substances work by different mechanisms but complement each other".
Not to use as much as possible
Although considered safe, zinc and vitamin C can still cause side effects if overdosed or prolonged. Supplementing zinc at high doses for a long time can cause nausea, abdominal pain, headache and even lead to copper deficiency, an important factor for blood production and immunity.
Vitamin C is a water-soluble vitamin, the excess is often excreted through urine. However, excessive use can cause diarrhea, bloating, nausea and increase the risk of kidney stones in some people.
In addition, the time of use should also be noted. Taking zinc on an empty stomach can cause stomach irritation, so it should be taken with light meals. Some medications, such as antibiotics or diuretics, can interact with zinc or vitamin C, reducing effectiveness or increasing the risk of side effects.
Experts emphasize that functional foods cannot replace basic immune health protection measures such as getting enough sleep, eating balanced, exercising regularly and getting fully vaccinated.
Prioritize supplements from food
Instead of completely relying on oral tablets, zinc and vitamin C can be completely supplemented through a daily diet. Foods rich in zinc include oysters, red meat, poultry, beans, nuts and whole grains. Vitamin C is abundant in citrus fruits, strawberries, kiwis, bell peppers, broccoli and tomatoes.
According to recommendations, supplementation with functional foods should only be done when there are signs of deficiency or according to doctor's advice, in order to avoid abuse and misunderstanding the real role of zinc and vitamin C in the immune system.
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