How do you know if you have a zinc deficiency?
Zinc is an essential mineral that supports your body and health in various ways—from strengthening immunity to promoting proper growth and development. But surprisingly, about 17% of the world’s population is deficient in this mineral.
While the human body can store other minerals—like calcium and iron—zinc isn’t stored in large quantities within the body. This means it’s important to get zinc regularly in your daily diet. So, how can you do this? And what exactly are the health benefits of zinc? Below, we take a closer look.
Health Benefits of Zinc
Zinc is a trace mineral. This means the body only requires this mineral in small amounts. According to the Food and Nutrition Board (FNB) at the National Academies of Sciences, Engineering, and Medicine, the recommended daily intake (RDI) of zinc for adult men and women are only 8-11mg. However, don’t let the amount you need fool you; getting enough zinc is undeniably important. It’s necessary for over 100 enzyme reactions. It plays a role in the creation of DNA. It’s also essential for immunity, reproductive functions and so much more. Here are all the top health benefits of zinc you should know:
1. Support Skin Health
Zinc is involved in collagen synthesis, providing skin structure and elasticity. Zinc also has antioxidant properties that protect the skin from damage caused by free radicals and UV radiation. Additionally, zinc helps reduce inflammation, which can help control acne breakouts.
2. Improves Immune Function
It’s no secret why zinc is often a go-to, alongside vitamin C, when it comes to the cold and flu season. Zinc is essential for a strong and properly functioning immune system. It helps develop and activate T-lymphocytes, the white blood cells that defend the body against infections and diseases. Zinc also has antiviral properties and may help shorten the duration and severity of common colds.
3. Maintains Reproductive Health
Zinc is vital for both male and female reproductive health. In men, zinc is required for the production and development of sperm. It also helps maintain testosterone levels.
In women, zinc is essential for ovulation, fertilization, and maintaining a healthy pregnancy. Zinc deficiency has been linked to impaired fertility and pregnancy complications. Thus, ensuring adequate zinc intake may help optimize reproductive function and fertility.
4. Helps With Wound Healing
Zinc is required to synthesize collagen and other proteins essential for tissue repair and regeneration. Zinc also has anti-inflammatory properties that can help reduce swelling and redness around the wound site. Furthermore, zinc’s role in immune function helps prevent infections during the healing process.
Do You Have a Zinc Deficiency?
While severe zinc deficiency is rare, especially in developed countries, a milder deficiency is quite common. Some signs and symptoms that may indicate a zinc deficiency include:
● Weakened immune system
● Slow wound healing
● Hair loss
● Skin issues
● Impaired sense of taste and smell
● Loss of appetite
Certain groups are also at higher risk of zinc deficiency, including:
● Vegetarians and vegans, as zinc is less bioavailable from plant sources.
● Pregnant and nursing women due to increased zinc demands.
● People with gastrointestinal disorders that impair absorption, such as Crohn’s disease.
● Alcoholics or heavy drinkers, since alcohol decreases zinc absorption and increases excretion.
● Older adults, as zinc absorption decreases with age.
If you suspect you may have a zinc deficiency, consult with your family doctor or nutritionist. They can order a blood test to check your zinc levels and recommend appropriate dietary changes or supplementation if needed.
How To Get Enough Zinc
Excellent sources of zinc include oysters, red meat, poultry, beans, nuts, whole grains and dairy products. If you follow a vegetarian or vegan diet or have a condition that impairs zinc absorption, you may need to pay extra attention to your intake.
The recommended daily intake (RDI) of zinc varies by age and gender. Adult men should aim for 11 mg of zinc per day, while adult women should get 8 mg. In addition to a zinc-rich diet, supplements can help you meet your daily needs. Life Nutrition offers several products that include zinc, such as Rapid Defence C, Women’s Everyday Complete Multivitamins, Men's Everyday Complete Multivitamins, Algae Calcium and Kid’s Calcium. These supplements provide zinc alongside other essential nutrients for comprehensive health support. Unsure if you’re meeting your daily nutrition needs? We recommend discussing your options with your family doctor or our registered nutritionist.