Zinc is one of the most important nutrients our bodies need to function properly. While zinc deficiency is uncommon in developed countries like the United States, it’s crucial to be aware of its significance. To understand zinc’s impact on our health, its deficiency symptoms, and how to obtain it through diet and supplements, we consulted with experts.
Samantha Deierlein, MS, RD, CDN, director of outpatient nutrition services at Mount Sinai Hospital, highlights the importance of zinc in maintaining our immune system and metabolic functions. “Zinc is readily available in many foods,” says Deierlein. Animal proteins like red meat, chicken, eggs, and fish, as well as seafood, are good sources. Additionally, vegetables like mushrooms, kale, peas, asparagus, and beets, along with beans, nuts, seeds, and dairy products, contribute to your zinc intake. The US Department of Agriculture lists oysters as the top food for zinc content. Interestingly, popular cereals like Kellogg’s All-Bran are also recommended as good sources of zinc.
Deierlein explains that zinc is often used in over-the-counter medications as a homeopathic alternative. It’s also available as a standalone supplement or included in multivitamins.
Why Zinc is Essential
Zinc plays a critical role in many bodily functions. “It’s essential for skin and bone growth and for the proper functioning of the digestive, reproductive, central nervous, and immune systems,” explains Deierlein. Jenna Stangl, MS, RD, CSSD, performance advisor for Momentous and NBA nutrition director for the Minnesota Timberwolves, agrees, adding that it also contributes to natural healing. “Because zinc supports growth and recovery, and our bodies can’t make it, it’s one of the most important nutrients to get from food,” Stangl says.
Signs of Zinc Deficiency
Studies indicate that the daily recommended intake of zinc is approximately 8 mg (micrograms) for adult women and 11 mg for adult men. Lower zinc levels are commonly associated with malnutrition or specific illnesses. Deierlein points out that zinc deficiency can occur in individuals with gastrointestinal issues, a history of alcohol abuse, or those who have undergone weight-loss surgery. Vegetarians and vegans, pregnant or breastfeeding women, older infants exclusively breastfed, and children with sickle cell disease are also more susceptible.
Both Deierlein and Stangl emphasize several potential signs of zinc deficiency, including:
* Loss of appetite
* Delayed wound healing
* Hair loss
* White spots on nails
* Diarrhea
* Taste and smell impairment
* Skin sores
It’s important to note that while these signs can indicate inadequate zinc intake, they can also mimic other nutrient deficiencies. Deierlein emphasizes that a doctor’s diagnosis is essential to determine if zinc deficiency is the underlying issue. Diagnosing zinc deficiency can be complex, requiring a comprehensive evaluation by a medical professional who can consider multiple factors. “Zinc levels are measured through blood tests, but they can be affected by factors such as sex, age, time of blood draw, infections, steroid hormone levels, and muscle breakdown,” Deierlein explains.
Consequences of Zinc Deficiency
The risks associated with zinc deficiency are substantial. Prolonged zinc deficiency can lead to various health issues. Stangl explains that it increases vulnerability to viral and bacterial infections. Deierlein adds that it can exacerbate many of the symptoms mentioned earlier, including a negative impact on appetite, taste, and smell, as well as excessive weight loss and diarrhea. Additional potential side effects include a weakened immune system, impaired memory, fatigue, reduced mental clarity and focus, and skin problems like acne and hair loss.
Reversing Zinc Deficiency
The best approach to restoring zinc levels involves a combination of diet and zinc supplements. Stangl advises focusing on consuming a diet rich in protein and foods known to contain zinc. This includes animal proteins, seafood, and various vegetables discussed previously.
The National Institutes of Health (NIH) recommends various oral zinc supplements, including zinc sulfate, zinc acetate, and zinc gluconate. Deierlein is a proponent of supplementation but cautions, “Monitoring intake is crucial to avoid overconsumption.” “Look for supplements that have been third-party tested to ensure they contain what’s listed on the label,” she advises.
As with any health concern, consulting your doctor for a proper diagnosis is essential. If symptoms persist for several days, it’s crucial to collaborate with a medical professional to develop a safe dietary and treatment plan. Stangl reiterates the importance of seeking professional medical guidance, stating, “Don’t self-diagnose, get checked out if you experience any changes in your body.”
