Zinc is an essential mineral required for a wide range of critical physiological functions, including strong immune defenses, DNA synthesis, hormone regulation, and brain health.
However, the body doesn’t store large amounts of zinc, and adequate dietary intake is critical to maintaining optimal levels and preventing zinc deficiency.
Discover the signs and symptoms of zinc deficiency and explore how making beneficial dietary changes can support optimal zinc status.
What is zinc?
Zinc is a trace mineral that plays a vital role in facilitating more than 300 enzymatic reactions, making it an essential nutrient for supporting normal bodily functions.
The body doesn’t have the capacity to store large amounts of zinc and relies on consistent dietary intake to maintain optimal levels.
“The average adult body contains only about 2 to 3 grams of zinc, with the majority found in muscle tissue and bone,” explains Dr. Berg. “Less than 0.1 percent circulates in the bloodstream, indicating the importance of consuming enough zinc-rich foods.”
Zinc is a critical enzymatic cofactor, meaning that it helps activate hundreds of enzymes that enable and regulate essential biochemical reactions in the body.
Adequate zinc levels support vital functions, including:
- Hormone production
- Protein and DNA synthesis
- Immune defenses
- Tissue growth and repair
- Neurotransmitter balance
- Reproductive health
Because of its role in supporting enzymatic reactions, a lack of adequate zinc can significantly impact overall health and increases the risk of various chronic health conditions.
Watch the video below to discover the importance of zinc for health and well-being.
Signs of zinc deficiency
A mild zinc deficiency may not lead to obvious symptoms, making early detection challenging and greatly increases the risk of developing a more severe deficiency, linked to various health issues.
Common signs and symptoms of zinc deficiency include:
- Persistent cold symptoms
- Frequent infections
- Poor wound healing
- Hair loss
- Skin disorders
- Changes in taste or smell
- Low testosterone
- Menstrual irregularities
- Reduced appetite
- Diarrhea
Severe zinc deficiency can lead to behavioral changes and stunted growth in children, mood disorders, as well as infertility and increased susceptibility to disease due to impaired immune function.
In contrast, zinc toxicity, typically caused by too much zinc intake due to excessive use of dietary supplements, can lead to nausea, vomiting, abdominal cramps, and headaches.
What causes zinc deficiency?
According to research published in StatPearls, zinc deficiency affects around 17 percent of the population. The authors also suggest that young children, teenage girls, and older adults are more likely to experience zinc deficiency due to higher needs or poor absorption.1
Although zinc is found in many foods, diets high in refined and ultra-processed foods typically don’t offer adequate amounts of trace minerals, and therefore can contribute to a zinc deficiency.
In addition, individuals with poor digestive health and those with liver disease are at higher risk of nutritional deficiencies due to impaired mineral absorption and impaired nutrient metabolism.
While whole grains and legumes are often recommended as excellent zinc sources, they also contain phytates, which readily bind to minerals and interfere with zinc absorption.
Research published in the Journal of Trace Minerals and Elements in Medicine and Biology summarizes, “The main causes of zinc deficiency are frequent consumption of foods high in phytate and other indigestible zinc binding ligands, and infrequent consumption of foods high in bioavailable zinc, such as red meat.”2
Additional risk factors for low zinc status include sickle cell disease and alcohol use disorder, as well as the use of diuretics and other drugs commonly prescribed to treat high blood pressure, which can increase urinary zinc loss.
How to replenish zinc
It’s essential to understand how much zinc your body may need to support optimal levels.
A report published by the National Institutes of Health (NIH) recommends that adult men consume 11 mg of zinc per day, while women and children aged 9 to 18 should aim for 8 mg daily.3
In addition to consuming plenty of zinc-rich foods, it’s equally important to enhance the body’s capacity to absorb zinc.
Here are four steps you can take to replenish zinc and promote optimal levels.
1. Prioritize zinc-rich foods
While zinc is found in both plant and animal-based foods, zinc derived from animal products is generally more bioavailable, meaning the body can absorb and use it more efficiently.
Here are ten of the best zinc sources and the amount they provide per 3-oz (85 g) serving:
- Oysters: 32 mg
- Pumpkin seeds: 6.6 mg
- Beef: 3.8 mg
- Lobster: 3.4 mg
- Crab meat: 3.2 mg
- Cheddar cheese: 3 mg
- Pork loin: 1.9 mg
- Turkey breast: 1.5 mg
- Shrimp: 1.4 mg
- Sardines: 1 mg
2. Support optimal stomach acidity
Stomach acid plays a vital role in the release of minerals from foods, so that they can be effectively absorbed in the small intestine.
This leaves individuals with low stomach acid at increased risk of zinc deficiency and associated health issues.
Drinking diluted apple cider vinegar before or with meals is a simple, natural way to support stomach acid levels, which may improve the absorption of zinc and other nutrients the body needs for optimal health.
3. Balance mineral intake
Minerals, including iron, calcium, and copper, all compete with zinc for absorption in the digestive tract.
Taking large amounts of one mineral, especially in supplement form, can interfere with the absorption of the others.
To maintain mineral balance, it’s best to get most of your trace minerals from a varied, whole-food-based diet.
4. Avoid phytate-rich foods
High intake of dietary phytates, found predominantly in grains and legumes, is a common underlying cause of zinc deficiency.
A nutritious low-carb diet, such as Healthy Keto®, not only reduces intake of phytate-rich foods that can inhibit zinc absorption but also prioritizes whole, unprocessed foods that naturally support normal zinc levels.
Benefits of zinc
Zinc is vital for supporting numerous essential functions and promoting a healthy body by strengthening the immune system, aiding wound healing, supporting growth, and maintaining hormone balance.
Here are six health benefits of zinc.
1. Supports immune system functions
Zinc directly helps regulate the development, activation, and function of T-cells, a type of immune cell responsible for detecting and eliminating invading microbes such as viruses and bacteria.
This explains why a lack of zinc can weaken immune defenses and significantly increase the risk of infections such as the flu, common cold, pneumonia, and other respiratory illnesses.
2. Facilitates protein synthesis
Evidence published in Metabolism highlights zinc’s importance for protein synthesis, which is essential for cell growth, repair, and overall tissue maintenance.4
Maintaining adequate zinc levels helps ensure the body can produce the proteins needed for muscle mass development, immune functions, and wound healing.
3. Promotes hormonal balance
Many enzymes that regulate hormone production require zinc to work effectively. These include enzymes needed for the synthesis and activation of insulin, cortisol, testosterone, estrogen, thyroid hormones, and growth hormone.
This explains why a lack of zinc can result in hormonal imbalances and related health problems such as infertility, thyroid disorders, developmental issues, and poor metabolic functions.
4. Protects brain health
Zinc has been found to enhance the body’s ability to protect cells from oxidative stress due to it being a key component of the potent antioxidant enzymes superoxide dismutase (SOD).
This protective effect helps preserve brain cell function, supports memory and learning, and may reduce the risk of neurodegenerative diseases.
This has been confirmed by research published in Biomolecules, summarizing, “Zinc deficiency can lead to neurodegenerative diseases, mental abnormalities, sleep disorders, and other pathological conditions, which can cause cognitive impairment and premature aging.”5
5. Supports balanced blood sugar control
Zinc is essential for producing insulin, a key metabolic hormone that regulates blood sugar levels, supports energy balance, and helps manage the body’s fat storage.
Zinc deficiency can contribute to insulin imbalances, which increases the risk of weight gain and the development of metabolic disorders such as insulin resistance and diabetes.
6. Helps maintain skin integrity
Zinc is a cofactor for the enzymes needed to produce and stabilize collagen, which is the structural protein complex that gives skin elasticity and resilience.
In addition, zinc also helps regulate balanced sebaceous gland activity, contributing to controlled oil production and reduced risk of clogged pores, acne, and breakouts.
Key takeaways
Zinc is an essential mineral that supports immune function, hormone balance, wound healing, brain health, and protein synthesis.
However, zinc deficiency is common and often linked to a lack of zinc-rich foods or a diet high in grains and legumes, which contain phytates that can block zinc absorption.
Regularly incorporating zinc-rich foods such as oysters, lobster, beef, poultry, and pumpkin seeds while limiting phytate-rich foods can help restore and support optimal zinc levels.
FAQ
What are the symptoms of low zinc?
Common signs and symptoms of low zinc include frequent infections, poor or delayed wound healing, skin rashes, hair loss, altered taste or smell, and hormonal imbalances.
Which foods are rich in zinc?
Oysters are the best dietary source of zinc, offering an incredible 32 mg per 3-oz (85 g) serving. In addition, beef, lobster, crab meat, pork, sunflower seeds, and dairy products such as cheddar cheese and Swiss cheese are excellent options for supporting healthy zinc levels when regularly consumed as part of a nutrient-dense diet.
How do you fix a zinc deficiency?
To fix a zinc deficiency, focus on eating zinc-rich foods and supporting digestive functions, especially optimal stomach acid levels, to enhance mineral absorption. In addition, it’s vital to limit the intake of phytate-rich foods such as grains and legumes, as dietary phytates bind to minerals such as zinc and impair their intestinal absorption.
What is the root cause of zinc deficiency?
The primary causes of zinc deficiency are inadequate dietary intake and a diet high in phytate-rich foods like whole grains and legumes, which block zinc absorption. Additional factors include excessive alcohol intake, poor digestive health, and certain medical conditions that impair nutrient absorption or increase zinc loss.
What does zinc do in the body?
Zinc is a critical cofactor in hundreds of enzymatic reactions that support immune function, wound healing, hormone production, DNA synthesis, and cellular repair. It also plays a key role in maintaining skin health, cognitive function, blood sugar control, and metabolic balance.
