American Journal of Medicine: Does Zinc or Echinachia Actually Work??

Kelly Frasier
Sep 11
2 min read

We all want to avoid getting sick, especially during cold and flu season. While the best protection comes from healthy habits — like handwashing, getting enough sleep, and staying up to date on recommended vaccines — some people also turn to over-the-counter supplements to help support their immune system.

Common Options

Echinacea

Current evidence does not support echinacea as an effective treatment for new colds.
According to the *American Journal of Medicine, recent trials of higher dose formulations have show mild trends toward faster recovery.
For prevention, conventional formulations have typically used 2,400 mg daily, or 1 tablet every 2-3 hours.

Zinc

The *American Journal of Medicine states that taking zinc early in the course of a new cold (with 24 hours) at a dose of at least 75 mg, can reduce the duration of the cold by 2-3 days
It does not prevent a cold from happening.
Shown in some studies to shorten the duration of colds if taken within 24 hours of symptom onset.
Most effective as lozenges (not sprays).
Too much zinc can cause nausea or stomach upset — stick to recommended dosages.

What About Daily Use?

Neither echinacea nor zinc is a guaranteed way to prevent illness altogether. Instead, they may give you a small edge if started early when you feel a cold coming on. They should be seen as supportive measures, not substitutes for proven prevention strategies.

Proven Prevention Steps

Handwashing: Regular soap and water for 20 seconds is highly effective.
Vaccines: Flu, COVID, and other vaccines remain the strongest protection against severe illness.
Healthy Lifestyle: Sleep, balanced diet, exercise, and stress management all support your immune system.

Bottom Line

Supplements like echinacea or zinc may offer mild benefits if used correctly and early, but they are not a substitute for healthy daily habits and recommended vaccines. Think of them as add-ons rather than your first line of defense.

Take good care,

The Health Dispatch

Key: *= Information obtained from the American Journal of Medicine