Vitamin C: Regularly taking 1,000mg daily can cut colds short by a day, and you may suffer fewer symptoms, says Jane Higdon, Linus Pauling Institute, Oregon State University. Some evidence says C can't prevent colds, but new Japanese research says downing 500mg daily cut the odds of getting three or more colds in a five-year period by 66%. Taking megadoses (1,000-2,000mg) at a cold's onset probably doesn't help, Higdon says, and there's no evidence Ester-C is better than less expensive forms.
Vitamin E: Older people who took 200 IU daily for a year had 20% fewer colds than placebo-takers, says Simin Meydani at Tufts University. The reason: E boosts immunity.
Zinc: Taking anti-viral zinc gluconate glycine lozenges (Cold-Eeze) within 24 hours of a cold's onset appears to cut its length and severity, says Darrell Hulisz, of Case Western Reserve University. One study found the lozenges cut colds in children from nine days to 7.5 days. Hulisz says zinc gluconate as a nasal gel also works. Caution: Long-term, high doses of zinc can be harmful.
Elderberry: Taking about a tablespoon of standardized extract or syrup of black elderberry (Sambucol) reduced flu symptoms by three to four days in Israeli studies. In test tubes, it fights 10 different strains of flu virus.
Echinacea: In new Canadian research, echinacea boosted immune response and ended colds sooner. Subjects took eight 5-milliliter doses of echinacea (Echinilin) the first day symptoms appeared; for the next six days they took three doses.
Copyright 2004 Jean Carper. Printed first in USA Weekend. All rights reserved.
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