While zinc deficiency is rare in developed countries, it can still occur and is important to recognize. As one of the most vital nutrients, zinc is crucial for our bodies to function properly. But what exactly is the role of zinc in our overall health, and how can we ensure we get enough of it? Experts break down what can happen we have low levels of zinc and the best ways to boost that amount with a few easy tweaks in our diet. Here’s everything you need to know about this essential nutrient.
What is Zinc?
According to Samantha Dieras, DCN, RD, director of Ambulatory Nutrition Services at Mount Sinal Hospital, zinc is an essential nutrient found in the body that supports our immune system and metabolic function.
Sources of Zinc
Some of the best sources of zinc are common foods:
· Animal proteins: Red meat, poultry, eggs, and fish.
· Seafood. Particularly oysters, which have the highest zinc content.
· Vegetables: Mushrooms, kale, peas, asparagus, and beet greens.
· Legumes, nuts, and seeds: These plant-based options are also rich in zinc.
· Dairy products and fortified cereals: Certain cereals like Total Raisin Bran or Kellogg’s All Beran Wheat Flakes are recommended by the U.S. Department of Agriculture for adequate zinc intake.
Zinc is also available in supplements forms, either alone or in multivitamins, and is used in some over-the-counter medications as a homeopathic remedy for illnesses.
Why is Zinc Good for the Body?
Zinc plays a vital role in many bodily functions. Dieras explains that it is essential for skin and bone development and ensures that our digestive, reproductive, central nervous, and immune systems operate smoothly. Jenna Stangland, MS, CSSD, RD, performance advisor for Momentous and NBA director of nutrition for the Minnesota Timberwolves, adds that proper zinc levels support regular growth and recovery. Since the body cannot produce zinc, it is one of the most essential nutrients obtained through food.
Signs of Zinc Deficiency
Studies indicate that the recommended daily amount of zinc is about 8 mg for adult women and 11 mg for adult men. Zinc deficiency, commonly caused by malnutrition or certain diseases, can lead to various symptoms. Dieras notes that people with gastrointestinal disorders, a history of alcohol abuse, or those who have had weight loss surgery are more prone to zinc deficiency. Vegetarians, vegans, pregnant, and lactating women are also at higher risk. In children, zinc deficiency is most common on older infants who are exclusively breastfed and those with sickle cell disease.
Here are the ten most common signs of zinc deficiency to be aware of:
1. Weight Loss: Unexplained weight loss can be a sign of zinc deficiency as zinc plays a role in appetite regulation.
2. Fatigue: Low energy levels and persistent fatigue can indicate insufficient zinc, which is crucial for metabolic functions.
3. Hair Loss: Zinc is essential for hair health, and a deficiency can lead to hair thinning or loss.
4. Diarrhea: Frequent diarrhea can result from zinc deficiency, affecting the immune and digestive systems.
5. Difficulty Focusing: Impaired cognitive function and difficulty concentrating may be linked to low zinc levels.
6. Lack of Alertness: Reduced alertness and mental sluggishness are common symptoms of zinc deficiency.
7. Suppressed Immune System: Zinc is vital for immune function, and a deficiency can lead to increased susceptibility to infections.
8. Wounds Not Healing Properly: Slow wound healing is a key sign of zinc deficiency, as zinc is crucial for skin repair.
9. Skin and Gastrointestinal Lesions: Lesions on the skin and in the gastrointestinal tract can occur with low zinc levels.
10. White Spots on Nails: White spots on the nails can be a visible indicator of zinc deficiency.
While these signs may suggest a zinc deficiency, they can also be symptoms of other nutrient deficiencies. Therefore, it’s essential to consult a doctor for an accurate diagnosis. Dieras emphasizes that low zinc levels are measured by blood tests, which can be affected by various factors, including age, sex, time of blood draw, infection, steroid hormone levels, and muscle catabolism.
What Happens When You’re Zinc Deficient?
The risk of zinc deficiency is serious and can cause numerous health problems if ignored. Stangland explains that low zinc levels can impair the body’s ability to fight off viruses and bacteria. Dieras adds that it can negatively impact appetite, taste, and smell, leading to excessive weight loss and diarrhea. Other side effects include delayed wound healing, memory loss, lethargy, mental reasoning problems, rough skin texture, and hair loss.
How to Fix Zinc Deficiency
· Dietary Adjustments: The best way to correct zinc deficiency is through diet. Stangland advises incorporating more protein and zinc-rich foods, such as animal proteins, seafood, and the recommended vegetables and cereals. For those who do not ear seafood or meat, plant-based options and fortified cereals are good alternatives.
· Zinc Supplements: For oral supplements, the National Institute of Health (NIH) recommends zinc sulfate, zinc acetate, or zinc gluconate. Stangland suggests products like Momentous Zinc Picolinate to boost zinc levels. However, Dieras warns against excessive intake and advises looking for third-party tested supplements to ensure accuracy and safety.
· Professional Consultation: Always consult a physician for a proper diagnosis and treatment plan. Professional guidance is crucial, especially if abnormal symptoms persist. Stangland notes, ‘It is better to test and not guess when something feels off in the body’.
By recognizing the signs of zinc deficiency and taking appropriate steps to address it, you can ensure your body gets the zinc it needs to function optimally.
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