While a zinc deficiency is less common in developed countries, it can still happen and is crucial to be aware of. Zinc is an essential nutrient that our bodies need to function properly. This article explores the role of zinc in health, the signs of a deficiency, and how to ensure you’re getting enough.
What is zinc?
According to [Name], DCN, RD, director of Ambulatory Nutrition Services at Mount Sinai Hospital, zinc is a nutrient found in the body that is essential for our immune systems and metabolic functions. It’s commonly found in animal protein and seafood, such as red meat, poultry, eggs, and fish. You can also find it in vegetables like mushrooms, kale, peas, asparagus, and beet greens, as well as legumes, nuts, seeds, and dairy products. The U.S. Department of Agriculture lists oysters as the number one food with the highest zinc content. They also recommend certain cereals like Total Raisin Bran and Kellog’s All Bran Wheat Flakes as good sources. Some over-the-counter medications use zinc as a homeopathic alternative for illnesses, and it’s also available in supplement form, either alone or in a multivitamin.
Why is zinc good for the body?
Zinc plays a vital role in numerous bodily functions. It’s essential for skin and bone development and helps keep our digestive, reproductive, central nervous, and immune systems running smoothly. [Name], MS, CSSD, RD, performance advisor for [Company Name] and NBA director of nutrition for the Minnesota Timberwolves, adds that it also aids in wound healing. Maintaining proper zinc levels supports regular growth and recovery. Since the body can’t produce zinc, it’s one of the most essential nutrients you get through food.
What are signs of a zinc deficiency?
Studies show that the recommended daily intake of zinc is about 8 mg for adult women and 11 mg for adult men. Zinc levels lower than these amounts are commonly caused by malnutrition or certain diseases. A zinc deficiency can be found in people with gastrointestinal disorders, a history of alcohol abuse, and those who have had weight loss surgery. It can also occur in vegetarians or vegans, and in pregnant or lactating women. In children, it’s most common in older infants who are exclusively breastfeeding and children with sickle cell disease.
Both [Name] and [Name] list the following as symptoms of zinc deficiency:
* Loss of appetite
* Delayed wound healing
* Hair loss
* Diarrhea
* Skin sores
* White spots on your fingernails
* Impaired sense of taste and smell
* Delayed growth and development in children
* Impaired immune function
* Depression
* Fatigue
* Memory loss
* Lethargy
* Problems with mental reasoning and alertness
While these signs can indicate a possible zinc deficiency, they can also be symptoms of other conditions. You won’t know for sure if you are experiencing a zinc deficiency until you see a doctor. It can be tricky to test for, so a healthcare professional needs to take multiple variables into account before giving a diagnosis. “Low zinc levels are measured by blood test,” says [Name]. “[And they] are impacted by sex, age, time of blood drawn, 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. When the body is low on zinc, it struggles to fight off viruses and bacteria. It can negatively impact your appetite, diminish your ability to taste and smell, lead to symptoms like excessive weight loss and diarrhea, and even cause delayed wound healing, memory loss, lethargy, problems with mental reasoning and alertness, and rough skin texture.
How do you fix a zinc deficiency?
The two best ways to increase your zinc levels are through diet and zinc supplements. Focus on incorporating enough protein and zinc-rich foods into your diet. Animal proteins, seafood, and vegetables like those listed above are good sources. For those who don’t eat seafood or meat, plant-based options and whole grains high in zinc are available.
For oral zinc supplements, the National Institutes of Health (NIH) recommends ones containing zinc sulfate, zinc acetate, and zinc gluconate. [Name] suggests a supplement like [Supplement Name] to boost your zinc levels. While supplements can effectively treat zinc deficiency, it’s crucial to be cautious. “The quantity should be monitored to prevent excessive intake,” says [Name]. “Always look for supplements that are third-party tested to ensure the supplement contains what the label says.”
As with any health concern, consult your physician for a proper diagnosis. With professional help, you can get the safest diet and medical plan, especially if abnormal symptoms persist. “It is better to test and not guess when something feels off in the body,” says [Name].
