Health
How Zinc Lozenges Help Me Stay Healthy Abroad
Health Points
- Zinc lozenges may help shorten cold symptoms if used early.
- Traveling can increase exposure to germs and disrupt routines, impacting immunity.
- Proper dosage and timing are key for zinc’s effectiveness and safety.
Traveling the globe while working remotely has been a lifelong dream come true, but constant movement and busy schedules can be tough on the body. As a digital nomad, I learned the importance of prioritizing my immune health, especially when crowded airports and altered routines are part of the journey.
Bringing zinc lozenges along has become a vital travel habit. Research from the Journal of Travel Medicine highlights that close quarters and travel fatigue can raise the risk of catching a cold, making it smart to prepare ahead, according to registered dietitian Dani Dominguez, MS, RDN.
Zinc lozenges, particularly those containing zinc gluconate or acetate, have been shown to potentially shorten cold duration by up to three days when taken at the first sign of symptoms. “Zinc lozenges deliver zinc directly to your throat and nasal passages—the sites where viruses multiply—helping to block them early,” says Ali McGowan, RD, LDN.
Choose lozenges with 13–23 mg of zinc, and follow dosage instructions carefully, as different products may vary. Studies suggest a total of 75 mg or more of zinc per day, divided across several doses, may be most helpful in reducing cold length, but only if started within the first 24 hours of symptoms like a runny nose or scratchy throat.
It’s crucial to stop taking high-dose zinc lozenges once you feel better, since exceeding the tolerable upper intake level of 40 mg of zinc daily for too long may cause side effects such as nausea or altered taste, Dominguez advises.
Staying proactive with immune support like zinc makes traveling smoother and lets me focus on enjoying new experiences. For those on the go, packing wellness essentials can be as important as remembering your passport.
