Zinc Deficiency: Symptoms, Causes, and Treatment

What Is Zinc Deficiency?

Zinc deficiency is the lack of this necessary mineral in your body, which is critically important in numerous body functions. Zinc helps support immune health, is beneficial in the healing process of wounds, helps in the synthesis of proteins, and provides healthy skin.

As your body does not produce zinc naturally, you need to get it through your diet or in a supplement. Once the level of zinc is too low, it may have an impact on your overall health, which may result in signs such as poor immunity, slow healing, loss of hair, and skin problems.

Mild cases of zinc deficiency may not result in any symptoms, but a complete deficiency may result in more severe illnesses. Luckily, zinc levels can be replenished with the help of dietary changes and supplements which can help greatly to enhance your health and vitality.

Jessica Crandall, owner of Vital RD, says zinc is essential for immune health, wound healing, and pregnancy. While rare, deficiency risks are higher in those with digestive issues, eating disorders, or restrictive diets.

Advertisement

Why is Zinc Important?

We simply cannot overlook zinc’s importance, as it is involved in numerous bodily functions that keep us thriving and healthy.

May Support Immune Function

Zinc is a powerhouse when it comes to supporting the immune system. It acts as a guardian, helping to fend off invading bacteria and viruses. This mineral is crucial for the development and function of immune cells, which are needed to protect the body from infections.

Without adequate zinc, the immune response can become impaired, leading to increased susceptibility to colds, flu, and other illnesses. A 2008 study brings it all into perspective.^[1] It notes;

Zinc affects multiple aspects of the immune system. Zinc is crucial for normal development and function of cells mediating innate immunity, neutrophils, and NK cells. Macrophages also are affected by zinc deficiency. Phagocytosis, intracellular killing, and cytokine production all are affected by zinc deficiency. - Ananda S Prasad.

Help Aid Wound Healing

Now let’s talk about skin health and the repair of wounds. Zinc plays a key role in collagen synthesis, cell proliferation, and inflammation control—all processes necessary for the skin to heal properly. A 2017 study on Zink’s role in wound healing noted^[2];

Zinc plays a major role in regulating every phase of the wound healing process; ranging from membrane repair, oxidative stress, coagulation, inflammation and immune defense, tissue re-epithelialization, angiogenesis, to fibrosis/scar formation. - Pei-Hui Lin, et al.

Zinc deficiency can cause delayed wound healing and skin issues, including skin lesions and rashes, which are common symptoms of zinc deficiency in both men and women.

In this video, Tee shares her experience with WOWMD NutriMax Essentials, highlighting how the multivitamin boosted her energy, improved her immune system, and enhanced her overall well-being.

May Support Cognitive Function

Zinc also has a significant impact on cognitive health. It is involved in neurotransmitter function and communication, essential for brain activities such as learning and memory. A 2020 study suggests that zinc deficiency might be linked to cognitive decline and mood disorders. The study notes^[3];

zinc deficiency causes neurodegenerative and cognitive decline disorders, such as decreased neurogenesis and impaired learning and memory. - Seunghyuk Choi, et al.

Other Benefits

Beyond immune support, wound healing, and brain health, zinc is crucial for reproductive health and growth development^[4]. It plays a role in hormone function and is essential for the normal growth and development of children.

ALSO READ:

• Health Benefits of Zinc
• Benefits of Zinc for Men

What Does Zinc Do In The Body?

One of those elements that the human body absolutely needs is zinc.

Below you will find the list of advantages of zinc for your body:

• Helps more than 100 enzymes work properly
• Enhances the performance of your immune system
• Supports the healthy growth and division of cells
• Keeps your senses of taste and smell in good condition
• Participates in the process of healing wounds

It is just an interesting fact for you that zinc is not stored in the human body. That is why you need to provide yourself with enough zinc every day, by means of using the right products or zinc supplements.

What Are the Signs and Symptoms of Zinc Deficiency?

Zinc deficiency can manifest through a variety of common symptoms that often go unnoticed until they significantly impact daily life. Hair loss is a frequent sign, as zinc is essential for maintaining healthy hair follicles.

Along with this, you might experience a poor appetite, which can lead to unintended weight changes. Another telling symptom is delayed wound healing, where cuts and bruises seem to take longer than usual to repair.

These symptoms highlight the body's cry for more zinc, and addressing them with proper zinc deficiency treatment can restore vitality.

According to Jordan Anthony, Registered Dietitian and Senior Director of Nutrition at Ahara,

Jordan Anthony, Registered Dietitian

Zinc plays a crucial role in cell division, which is necessary for processes like skin cell renewal, hair growth, and wound healing. Without adequate zinc, our body struggles to grow or heal effectively. Zinc deficiency often shows up in the hair and nails, with one common indicator being small white marks on the fingernails, particularly in areas that have been bumped.

Advertisement

What Are the Causes of Zinc Deficiency?

Nutritional Factors Contributing to Zinc Deficiency:

• Low Zinc Intake: Diets lacking in zinc-rich foods such as red meat, poultry, shellfish, and dairy products can lead to zinc deficiency. Vegetarian and vegan diets may also fall short in zinc due to the lower absorption rates of plant-based zinc.
• High Phytate Consumption: Foods high in phytates, like whole grains and legumes, can inhibit zinc absorption. A study by Lönnerdal Bo even notes,

  Phytate, which is present in staple foods like cereals, corn and rice, has a strong negative effect on zinc absorption from composite meals.

  This can cause zinc deficiency symptoms, including hair loss and delayed wound healing. You might want to watch your diet.

Medical Conditions That Lead to Zinc Deficiency:

• Digestive Disorders: Conditions like Crohn's disease and celiac disease can damage the intestines, impairing the absorption of zinc and other nutrients.^[6] These issues often lead to symptoms such as skin rashes and changes in taste, sometimes referred to as zinc deficiency tongue.
• Chronic Illnesses: Chronic kidney disease and liver disease can increase zinc excretion or decrease its bioavailability, necessitating careful management to prevent zinc deficiency diseases^[7].

Additional Factors Contributing to Zinc Deficiency:

• Excessive Alcohol Consumption: Alcohol can interfere with zinc absorption and increase its excretion, compounding deficiency risks. According to a 2017 study^[8],

  Zinc deficiency or altered zinc metabolism is frequently observed in heavy alcohol drinkers and may result from decreased dietary intake… - Shirish Barve, et al.

• Medications: Certain medications, including diuretics, penicillamine, and ACE inhibitors, can lead to increased zinc loss through urine^[9]. Excessive supplementation of certain vitamins, like iron, can also inhibit proper zinc absorption and lead to deficiency.^[10] Monitoring and adjusting medication use is crucial for zinc deficiency treatment and maintaining optimal zinc levels.

Who's Most at Risk of a Zinc Deficiency?

There are many different risk factors when it comes to zinc deficiency, which can help in identifying whether you might be lacking this mineral. The following people are among those with the highest chances of developing a zinc deficiency.

The Elderly

With aging comes decreased ability of the body to properly absorb zinc. It was estimated that nearly one-third of people above the age of 60 lack sufficient levels of zinc, and that figure becomes even higher in individuals aged 80 and over. Reduced appetite and consumption of fewer meats are contributing factors.

Individuals with Gut Conditions

Various diseases such as Crohn's, colitis, and celiac disease lead to reduced zinc absorption capacity. Approximately 40 percent of people suffering from such illnesses lack this mineral. People who had bariatric surgery face problems with proper absorption.

Vegans and Vegetarians

Animal-based products such as meat, seafood, and poultry are rich in zinc. Vegans and vegetarians usually base their diets on foods rich in zinc inhibitors – grains, nuts, and beans.

Pregnant and Lactating Women

Zinc requirements increase during pregnancy. Insufficient intake results in low birth weight and increases the chances of developing preeclampsia.

Individuals with Alcohol Use Disorder

Consuming excessive alcohol affects the absorption of zinc and promotes the excretion of zinc in urine. About half of the individuals with alcohol use disorder suffer from zinc deficiency.

Sickle Cell Disease

Individuals suffering from sickle cell disease usually have low levels of zinc since specific treatment for the disease can cause loss of minerals including zinc from the bloodstream.

If you belong to any of these categories, consult your doctor regarding the need for a zinc supplement.

Is Zinc Deficiency Common?

Zinc deficiency is rare in the US. It affects up to 12 percent of the population but without them even realizing it. This takes place either as a result of inadequate intake of foods rich in zinc or the body's inability to absorb zinc owing to an illness.

The majority of healthy adults do not suffer from this deficiency. However, the following categories of people need to be more aware of their daily zinc consumption:

• Infants and toddlers
• Adolescents undergoing rapid development
• Pregnant and lactating women
• Seniors
• Vegetarians and vegans

Can Zinc Deficiency Be Diagnosed through Tests?

Diagnosing zinc deficiency often begins with a blood test to measure zinc levels in the plasma or serum. However, these tests can sometimes be unreliable, as zinc is distributed in low concentrations across the body's cells; so it becomes a little hard to detect mild deficiencies. Zinc is also an acute phase reactant, meaning levels may be falsely low if you have high levels of inflammation in the body. ^[11] Despite these limitations, blood tests remain a standard approach for identifying potential zinc deficiency symptoms.

Beyond blood tests, other diagnostic methods can offer additional insights into zinc status. Urine tests can measure zinc excretion, while hair analysis might reveal zinc content over a longer period. These methods can sometimes detect deficiencies that blood tests miss.

How Can You Treat Zinc Deficiency Quickly and Effectively?

Dietary Changes:

To combat zinc deficiency, eat foods like red meat, poultry, and seafood like oysters, legumes, and nuts. These foods not only help boost zinc levels but also provide other essential nutrients. Please note that zinc from animal sources is generally more bioavailable than plant-based sources. So, vegetarians and vegans might want to plan their diets carefully.

Zinc Supplements:

When dietary changes aren't enough, zinc supplements can provide a necessary boost. Supplements come in various forms, including zinc gluconate, zinc sulfate, and zinc acetate. The recommended dietary allowance for zinc is 8 mg per day for adult women and 11 mg per day for adult men^[12], but supplements may range from 5-50 mg depending on individual needs and medical advice.

Consulting a Healthcare Provider:

Before starting any new treatment for zinc deficiency, please consult with a healthcare provider. A professional can offer personalized advice, taking into account factors like age, dietary restrictions, and existing health conditions. They can also provide guidance on how long you should take the supplement, as prolonged zinc supplementation is not recommended as it can lead to other nutritional deficiencies, like copper deficiency. ^[13] Addressing zinc deficiency symptoms, whether in men or women, requires careful management that a healthcare provider is best equipped to guide.

What Are the Best Sources of Zinc?

The problem appears in the case when one should identify food rich in zinc. There are such food products as oysters, beef, crab meat, and zinc fortified cereals as the food rich in zinc. It should be noted that oysters are the most common sources of zinc.

However, there are also such food products as the sources of zinc, especially if one does not consume any animal products. Such food products are pumpkin seeds, cashews, hemp seeds, oats, and lentils. One can also get zinc from tofu and Greek yogurt.

However, one should note that vegetables and fruits are not the sources of zinc since they do not contain zinc.

The daily dose of zinc is about 8 mg for women and 11 mg for men. Therefore, it is possible to use several sources of zinc per day.

Tips for Preventing Zinc Deficiency

Consuming an adequate amount of zinc on a daily basis does not necessarily need to be difficult. It just takes making some small adjustments to how you prepare meals to significantly help you in this aspect.

Soaking beans in water prior to cooking is one such strategy. This will cut down on the compounds that prevent your body from taking up zinc from foods.

Selecting yeast-leavened breads and other baked foods will likewise assist. The fermentation process will help cut down on these inhibiting compounds and allow your body to take up more zinc from grains.

Can You Get Too Much Zinc?

Certainly, taking too much zinc can lead to certain health problems. For an adult, the daily intake should be 40 mg of zinc. Intake exceeding this limit can have side effects of zinc.

Zinc overdose symptoms you need to watch out for:

• Nausea
• Headache
• Dizziness
• Abdominal pain
• Vomiting

In case you use a zinc supplement product, ensure you take it according to the recommended daily intake indicated by the manufacturer. Taking too much zinc will not give any additional health benefits but will rather lead to the development of side effects of zinc overdose.

Advertisement