67
SCORE
Elderberry + Zinc combo
Cold/Flu · Immunity
Tier 2 — Promising
What it is
Combines two ingredients with individual evidence for shortening colds. Elderberry reduces cold duration by 2 to 4 days and zinc lozenges shorten colds by about 2 days when started early. The combination is popular in cold and flu products, though no trials have tested whether the pair works better than either ingredient alone. Both are well tolerated.
Efficacy
3/5
Safety
4/5
Research
2/5
Onset
4/5
Cost
3/5
Drug-int.
5/5
Dose
15 mL elderberry syrup + 15–30 mg zinc per day at first signs of illness for 3–5 days
Time of day & tips
Take at the first sign of illness. Zinc can be taken with a light snack if it causes nausea. Avoid zinc with dairy or high-fibre foods — they reduce absorption.
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