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Cold Kit

Zinc lozenges and a saline spray. Two things to buy before you get sick.
3× faster recovery from a cold1 zinc lozenges vs placebo
20% fewer days sick2 saline spray vs usual care
Start at the first scratchy throat Buy them before you need them. Both are cheap and over the counter.
Everything here is from Crémieux (@cremieuxrecueil) and the trials he cited.
Keep in the house 2 items
  1. Cold-EEZE zinc lozenges amzn
    Take
    One dissolved slowly every 2 to 4 hours, up to 6 a day. Don't chew. Nothing to eat or drink for 15 minutes after.
    Why
    70% recovered by day 5 vs 27% on placebo.1
    Note
    Stop once you feel normal. Lozenges only, never nasal gels. Adults only. Two hours apart from antibiotics.
  2. Xlear xylitol nasal spray or any plain saline spray amzn
    Take
    2 sprays per nostril, up to 6 times a day. Aim back and rinse.
    Why
    20% fewer sick days.2

Also on the shelf

  • Flonase Sensimist amzn
    For
    A nose too blocked to use the spray. Clears it so the spray can get in. Doesn't shorten the cold.
    Take
    1 to 2 sprays per nostril, once a day.

Sources

  1. Zinc. Hemilä 2017, individual-patient meta-analysis of 3 RCTs at 80 to 92 mg/day, treatment started within 24 hours of symptoms. Acetate and gluconate lozenges compared in Hemilä 2017, JRSM Open: colds 40% and 28% shorter, no significant difference.
  2. Saline. Little 2024, UK primary-care RCT, 13,800 people, 20% fewer illness days over a winter. Also cut antibiotic use and time off work.