Zinc is an essential mineral vital in numerous bodily functions, including immune support, wound healing, and protein synthesis[1]. The benefits of zinc extend to promoting healthy skin, supporting cognitive function, and enhancing the body’s natural defences against infections[1]. As a key component in over 300 enzymes, zinc is crucial for DNA synthesis, cell division, and hormone regulation[1].
Despite its importance, zinc cannot be stored in the body, meaning a regular dietary intake is necessary to maintain optimal levels[2]. Zinc deficiency is more common than many realise, particularly among individuals with restrictive diets, digestive disorders, or higher nutrient needs, such as pregnant women[1].
This blog aims to provide a comprehensive guide to understanding zinc deficiency, identifying its causes and symptoms, and offering practical solutions to boost your zinc levels through diet and supplementation.
Key Takeaways
- • Daily zinc intake requirements are 9.5mg for men and 7mg for women. Since the body cannot store zinc, regular intake through diet or supplementation is necessary to prevent deficiency.
- • Common causes of zinc deficiency include poor dietary intake, malabsorption disorders (like coeliac disease), plant-based diets, increased zinc needs during pregnancy, and excessive alcohol consumption.
- • Symptoms of zinc deficiency include a weakened immune system, hair loss, skin issues, poor wound healing, loss of appetite, persistent fatigue, and cognitive problems like brain fog and memory lapses.
- • Zinc deficiency can lead to serious health risks, such as stunted growth in children, fertility issues, chronic inflammation, mood disorders, and age-related macular degeneration (AMD).
- • Vulnerable groups include pregnant and breastfeeding women, children, older adults, and those following vegetarian or vegan diets. These populations may need to pay extra attention to their zinc intake.
What is Zinc Deficiency?
Zinc deficiency occurs when your body lacks sufficient zinc levels to support its essential functions[3]. Zinc is a crucial mineral that is significant in immune support, wound healing, and protein synthesis. It also regulates DNA production and cell division and regulates hormones [1]. These critical bodily functions are impaired without adequate zinc, leading to a weakened immune system, slow wound healing, and various other health issues[4].
To maintain optimal health, it’s important to meet your daily zinc requirements[5]:
- • Zinc for men (aged 19 to 64 years): 9.5mg per day
- • Zinc for women (aged 19 to 64 years): 7mg per day
Ensuring adequate zinc intake through diet or supplementation supports overall health and prevents deficiency-related complications.
Common Causes of Zinc Deficiency: Why It Happens
Zinc deficiency can arise due to various factors affecting people of all ages and lifestyles. Understanding these causes is key to preventing deficiency and maintaining optimal health.
- • Poor Dietary Intake: Not consuming enough zinc-rich foods such as meat, shellfish, and seeds can lead to inadequate levels[6].
- • Malabsorption Disorders: Conditions like Crohn’s disease, coeliac disease, or leaky gut syndrome impair the body’s ability to absorb zinc efficiently[6].
- • Vegetarian or Vegan Diets: Plant-based diets may lack bioavailable zinc, as the mineral is more readily absorbed from animal sources, increasing the risk of deficiency[6].
- • Increased Zinc Needs: Periods of growth in children, pregnancy, and breastfeeding elevate the body’s demand for zinc, making supplementation necessary[6].
- • High Alcohol Consumption: Excessive alcohol intake hinders zinc absorption and increases its loss through urine, leading to potential deficiency[6].
- • Medications: Certain medications, such as diuretics and antacids, can interfere with zinc levels by reducing absorption or increasing excretion[6].
Recognising the Symptoms of Zinc Deficiency: Early Warning Signs
Zinc deficiency can manifest through various symptoms, often impacting immunity, skin health, and energy levels. Identifying these signs early can help prevent more serious health issues.
1. Weakened Immune System
Frequent colds, infections, or prolonged recovery times may indicate a weakened immune response, as zinc is vital for maintaining a robust immune function[7].
2. Hair Loss
Low zinc levels can contribute to hair thinning, increased shedding, and a brittle texture, as this mineral is essential for healthy hair follicles[8].
3. Skin Issues
Dryness, persistent acne, or eczema-like rashes are common indicators of zinc deficiency, as zinc plays a key role in skin repair and reducing inflammation[9].
4. Poor Wound Healing
Slow healing of cuts, bruises, or minor injuries could be due to inadequate zinc, which is crucial for tissue repair and collagen production[10].
5. Loss of Appetite
A lack of zinc can impair your sense of taste and smell, leading to reduced appetite and potentially unintentional weight loss[11].
6. Fatigue and Lethargy
Even with sufficient rest, persistent tiredness may result from low zinc levels, as zinc supports cellular energy production[12].
7. Cognitive Issues
Experiencing brain fog, difficulty concentrating, or memory problems may indicate insufficient zinc, essential for proper neurotransmitter function and cognitive health[13].
Health Risks Associated with Zinc Deficiency: What You Need to Know
1. Growth and Development Issues
Zinc is crucial for growth, particularly in children and adolescents[14]. Deficiency can lead to stunted growth, delayed development, and impaired cognitive abilities during critical growth periods[15].
2. Reproductive Health
Low zinc levels can impact fertility and hormonal balance, affecting both men and women[16]. For men, zinc supports healthy sperm production, while for women, it is vital for ovulation and pregnancy health[17].
3. Chronic Inflammatory Conditions
Zinc plays a significant role in modulating the immune system[18]. Deficiency can increase the risk of chronic inflammatory diseases, such as arthritis, due to impaired immune response and increased oxidative stress[19].
4. Mental Health Impact
There is a strong link between low zinc levels and mood disorders. Insufficient zinc can contribute to symptoms of depression, anxiety, and reduced mental clarity, as it is vital for neurotransmitter function[20][21].
5. Age-Related Macular Degeneration (AMD)
Zinc is essential for maintaining eye health, particularly as you age[22]. Low levels of zinc may increase the risk of developing AMD, a leading cause of vision loss in older adults, by compromising retinal health[23].
Zinc Deficiency in Special Populations: Who is at Risk?
Certain groups of people are more vulnerable to zinc deficiency, making it essential to monitor their zinc intake to maintain optimal health.
1. Pregnant and Breastfeeding Women: Zinc is crucial for healthy foetal growth and maternal well-being[24][25]. Low levels during pregnancy can affect the baby’s development and increase the risk of complications[26]. Ensuring adequate zinc intake is vital for both the mother and the infant.
2. Children and Adolescents: During periods of rapid growth, such as during childhood and adolescence, zinc supports bone development, immune function, and cognitive health[27][28][29]. Deficiency in this age group can lead to stunted growth, delayed puberty, and a weakened immune system[30][27].
3. Elderly Adults: As we age, zinc plays a critical role in maintaining cognitive function, immunity, and wound healing[1]. Older adults are often at a higher risk of deficiency due to reduced dietary intake, poor absorption, or chronic health conditions[31].
4. Vegetarians and Vegans: Those following plant-based diets may need to be mindful of their zinc levels, as plant foods contain nonheme zinc, which is less easily absorbed by the body. Including zinc-rich plant foods like seeds, legumes, and fortified cereals or considering supplementation can help bridge the gap[32].
Addressing zinc needs in these special populations can prevent deficiency-related complications, supporting overall health and well-being.
Best Sources of Zinc: Foods to Include in Your Diet
Maintaining adequate zinc levels is crucial for overall health, and incorporating zinc-rich foods into your diet is a natural way to meet your daily needs. Here’s a breakdown of some top sources[33]:
1. Animal-based sources of Zinc
- • Oysters, beef, chicken, eggs, and dairy products
These are among the best sources, offering highly bioavailable zinc easily absorbed by the body.
2. Plant-based sources of Zinc
- • Pumpkin seeds, chickpeas, lentils, and quinoa
Ideal for vegetarians and vegans, these foods are packed with non-haem zinc. Pair them with vitamin C-rich foods to boost absorption.
3. Nuts and Seeds
- • Cashews, almonds, and sunflower seeds
These make excellent snacks while providing a healthy dose of zinc.
Tips for Enhancing Zinc Absorption
- • Combine zinc-rich foods with vitamin C (e.g., oranges and strawberries) to maximise uptake[34].
- • Limit foods high in phytates (like whole grains and legumes) as they can inhibit zinc absorption. Soaking or sprouting grains and legumes can reduce phytate content[34].
This simple approach can help you optimise zinc intake, supporting immune health, growth, and overall well-being.
Choosing the Right Zinc Supplements for Optimal Health
Zinc supplements can be particularly beneficial for those who struggle to obtain sufficient zinc from their diet due to absorption issues or dietary restrictions. They can help boost immunity, improve skin health, and support overall well-being. However, it’s crucial to choose the right type of supplement to suit your individual needs.
Types of Zinc Supplements
- • Zinc Citrate: Easily absorbed and gentle on the stomach, making it a popular choice for daily supplementation[35].
- • Zinc Picolinate: Known for its high bioavailability, it is ideal for those with absorption issues[35].
- • Zinc Bisglycinate: A chelated form that is highly absorbable and less likely to cause digestive discomfort[36].
- • Zinc Sulfate: Often used to treat severe zinc deficiencies but may cause stomach irritation in some individuals[35].
At Nature’s Fix, you can find a variety of zinc supplements in formats such as zinc tablets, capsules, and liquid options from trusted brands to suit your dietary preferences and health goals.
When taking zinc supplements, it is generally advised not to exceed 25mg per day unless instructed by a healthcare expert[5]. High doses of zinc can interfere with copper absorption, potentially leading to anaemia and weakened bones[5]. Always consult a healthcare expert before beginning supplementation to avoid adverse effects.
Conclusion
Zinc is an indispensable mineral in supporting immune function, promoting skin health, aiding wound healing, and ensuring proper growth and cognitive development. As highlighted throughout this blog, zinc deficiency is more common than many realise, particularly among those with restrictive diets, digestive disorders, or increased nutritional needs, such as pregnant women and children.
By recognising the early signs of zinc deficiency, such as frequent infections, hair thinning, or persistent fatigue, you can take proactive steps to address the issue. Ensuring a diet rich in zinc or supplementing when necessary can restore your levels and support overall health.
FAQs
1. What are the side effects of taking too much zinc?
Excessive zinc intake can reduce copper absorption, leading to anaemia and weakened bones. Other side effects may include headaches, stomach pain, and nausea[1].
2. What is the difference between zinc citrate and zinc sulfate supplements?
Zinc citrate is more easily absorbed by the body, while zinc sulfate is commonly used to address severe zinc deficiency. The choice depends on your specific health needs[35].
3. How can I boost my body’s zinc absorption from food?
To enhance zinc absorption, pair zinc-rich foods with vitamin C sources, like oranges or bell peppers, and avoid drinking coffee or tea during meals[34].
4. Does zinc help with hair growth?
Zinc supports hair follicle health and may prevent hair thinning by promoting healthy cell reproduction and tissue growth[37].
References
1 – https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
2 – https://www.medicalnewstoday.com/articles/320393
3 – https://www.healthdirect.gov.au/zinc-deficiency
4 – https://pmc.ncbi.nlm.nih.gov/articles/PMC5793244/
5 – https://www.nhs.uk/conditions/vitamins-and-minerals/others/
6 – https://www.merckmanuals.com/home/disorders-of-nutrition/minerals/zinc-deficiency
7 – https://www.medicalnewstoday.com/articles/263176
8 – https://www.medicalnewstoday.com/articles/324949
9 – https://www.healthdirect.gov.au/zinc-deficiency
10 – https://pmc.ncbi.nlm.nih.gov/articles/PMC2903966/
11 – https://ods.od.nih.gov/factsheets/Zinc-Consumer/
12 – https://www.ncbi.nlm.nih.gov/books/NBK493231/
13 – https://centerforfamilymedicine.com/nutritional-information/10-signs-and-symptoms-of-zinc-deficiency/
14 – https://www.who.int/tools/elena/interventions/zinc-stunting
15 – https://pmc.ncbi.nlm.nih.gov/articles/PMC3137936/
16 – https://pmc.ncbi.nlm.nih.gov/articles/PMC6010824/
17 – https://pmc.ncbi.nlm.nih.gov/articles/PMC7926410/
18 – https://pubmed.ncbi.nlm.nih.gov/9701160/
19 – https://pmc.ncbi.nlm.nih.gov/articles/PMC6981831/
20 – https://psychcentral.com/health/zinc-anxiety
21 – https://pmc.ncbi.nlm.nih.gov/articles/PMC5492454/
22 – https://pmc.ncbi.nlm.nih.gov/articles/PMC3693724/
23 – https://pmc.ncbi.nlm.nih.gov/articles/PMC7404247/
24 – https://pmc.ncbi.nlm.nih.gov/articles/PMC3787719/
25 – https://www.ejog.org/article/0028-2243(79)90002-9/pdf
26 – https://my.clevelandclinic.org/health/diseases/23112-anemia-during-pregnancy
27 – https://pmc.ncbi.nlm.nih.gov/articles/PMC3328203/
28 – https://www.healthdirect.gov.au/zinc
29 – https://www.who.int/tools/elena/bbc/zinc-stunting
30 – https://pmc.ncbi.nlm.nih.gov/articles/PMC3137936/
31 – https://www.healthdirect.gov.au/zinc-deficiency
32 – https://www.theplantway.com/zinc-plant-based-sources/
33 – https://www.healthline.com/nutrition/best-foods-high-in-zinc
34 – https://zinc.ca/blog/understanding-zinc-absorption/
35 – https://www.mountsinai.org/health-library/supplement/zinc
36 – https://www.wbcil.com/blog/unlocking-the-benefits-of-zinc-bisglycinate-superior-bioavailability-for-immune-and-skin-health/
37 – https://wimpoleclinic.com/blog/zinc-and-hair-loss-understanding-the-essential-minerals-role/
