Zinc Deficiency: How It Affects You and How to Boost It

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.

Why Your Body Needs Zinc

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. 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.

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;

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.

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;

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. It plays a role in hormone function and is essential for the normal growth and development of children.

Signs and Symptoms of Zinc Deficiency

Zinc Deficiency Symptoms

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.

Causes of Zinc Deficiency

Dietary Factors:

• 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:

• Digestive Disorders: Conditions like Crohn's disease and celiac disease can damage the intestines, impairing the absorption of zinc and other nutrients. 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.

Other Contributing Factors:

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

  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. Monitoring and adjusting medication use is crucial for zinc deficiency treatment and maintaining optimal zinc levels.

Diagnosing Zinc Deficiency

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. 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.

Best Ways to Treat Zinc Deficiency Quickly

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, but supplements may range from 5-50 mg depending on individual needs and medical advice.

Zinc Supplements

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. Addressing zinc deficiency symptoms, whether in men or women, requires careful management that a healthcare provider is best equipped to guide.