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Zinc deficiency is a major health problem worldwide, often associated with aging or chronic diseases. Typically, zinc deficiency is either inheritated or acquired. Some common zinc deficiencies are hair loss, reduced sense of taste or smell, immune system issues, etc. In this article, we’ll learn more about the importance of zinc in the human body, what causes its deficiency, symptoms, and a lot more.
What Does Zinc Do for the Body?
Zinc is an essential nutrient that supports various body functions such as improving immune function, healing wounds, maintaining healthy hair, skin and vision and regulating cognitive function. Zinc is also crucial for growth and development during pregnancy and childhood. Our body does not naturally produce zinc but gets it through food or supplements, and often, even after consuming food rich in zinc, it doesn’t get absorbed, causing zinc deficiency. It is the most common nutrient deficiency that contributes to health risks like diarrhoea, malaria, measles, and pneumonia.
Here are some key indicators that will help you identify a zinc deficiency disease early.
8 Signs and Symptoms of Zinc Deficiency
Many people who are zinc deficient are not aware of their deficiency but there are signs to look for to identify a lack of zinc. The following are some common lack of zinc symptoms.
1. Impaired Neurological Function
An impaired neurological function is one of the clear zinc depletion symptoms that causes a decline in cognition, learning and alertness. Zinc insufficiency leads to motor disorders and issues with attention in infants which may last till adulthood.
2. Weak Immunity
Zinc is vital for T-cell growth and the protective function of cell membranes in fighting diseases. It also constitutes hormone receptors that help maintain a healthy immune function and balance mood. Susceptibility to infections and inflammations are the symptoms of zinc insufficiency caused by a weak immune system.
3. Allergies
Zinc deficiency caused due to chronic stress results in elevated histamine levels. This happens because zinc is responsible for storing and releasing histamine in our body. Reduced zinc levels increase the release of histamine in surrounding tissues and high histamine levels make an individual prone to allergies.
4. Hair Loss
A major cause of hair loss is zinc deficiency associated with hypothyroidism. Thyroid hormone is vital for the absorption of zinc. Hence, anyone suffering from hypothyroidism needs to take zinc supplements along with thyroxine to prevent hair loss.
5. Leaky Gut
Our gut acts as a protective barrier against harmful bacteria and viruses. The bowel has a layer of cells with tight junctions to prevent leakage. This layer has a protein sensor that needs zinc to enhance the sealing of these tight junctions. Hence, zinc deficiency can lead to a leaky gut, which is caused when the digestive tract loses its ability to protect against harmful substances. Zinc supplements can tighten the sealing.
6. Nail Dystrophy
Zinc plays an important role in metabolism and enables proteins in our body to grow, including proteins in the nail. The conditions of your nails and zinc deficiency are correlated. Some of the common symptoms of fingernail zinc deficiency are brittle nails, reduced nail growth, cuticle inflammation, horizontal grooves and white lines across the nails. Females with nail zinc deficiency should avoid using nail polish and nail polish removers in addition to taking zinc supplements. A zinc-rich diet and zinc supplements can help improve zinc deficiency and fingernails.
7. Skin Problems
Acne and skin rashes are some common zinc shortage symptoms that do not improve with topical creams and moisturisers. It also causes slow healing of wounds and other skin problems.
8. Loss of Appetite, Taste and Smell
Zinc deficiency also causes loss of appetite as zinc is considered to be an appetite stimulator. Zinc is also known to affect your sense of taste and smell. Zinc supplements and a zinc-rich diet can help improve appetite.
>> Also Read: How Immunity Can Help Fight Common Diseases in India
Causes of Zinc Deficiency
There can be many reasons for an individual's zinc deficiency. Here are some common causes;
- Insufficient intake of zinc in diet due to consumption of plant-based diet only
- Poor absorption of zinc is due to underlying diseases such as celiac disease, Crohn's disease, and short bowel syndrome
- Poor utilisation of zinc due to alcohol addiction or a chronic illness such as cancer, kidney disease, ulcerative colitis, etc.
- Genetic factors causing poor utilisation of zinc
- Pregnancy can also cause zinc deficiency due to the increased requirement for zinc.
Zinc Deficiency Treatment and Prevention
Zinc deficiency can be detected with the help of a zinc deficiency test. The zinc test can be performed using blood plasma, urine samples, and hair analysis to measure zinc levels. The best way to treat zinc deficiency is to change your diet to include foods that are rich in zinc. Some examples include:
- Eggs
- Meat
- Seeds and nuts
- Chicken
- Legumes
- Dairy products
- Whole grains.
Vegetarians may not be able to obtain enough zinc from their diet, so it is recommended that they supplement their diet with doctor-prescribed zinc supplements. Many multivitamins contain zinc as a primary nutrient. Pregnant and breastfeeding women have increased zinc requirements, so it is important for them to have a diet rich in zinc and to consider zinc supplements if necessary.
What Too Much Zinc Can Do to Your Body?
Zinc is an important dietary nutrient for the body excessive intake of zinc, whether through supplements or overconsumption of zinc-rich foods can lead to zinc toxicity. Here’s what excessive zinc consumption can do to your body:
- Stomach issues: Taking large doses of zinc can irritate the stomach lining leading to stomach cramps, nausea, vomiting, loss of appetite, and abdominal discomfort.
- Diarrhea: Excessive zinc intake can cause gastrointestinal distress, including diarrhea. If not managed properly this can also lead to dehydration.
- Anemia: Long-term consumption of high levels of zinc can cause anemia.
- Liver damage: Zinc overdose can lead to liver injury, jaundice, and even hepatic failure.
- Pancreas damage: Long-term consumption of high levels of zinc can damage the pancreas.
- Copper deficiency: Excessive consumption of zinc can cause copper deficiency, which can lead to neurological issues like numbness and weakness in the arms and legs.
- Metal fume fever: Inhaling too much zinc through dust or fumes can cause flu like symptoms like chills, sweating, weakness, fever, muscle soreness, chest pain, coughing, and shortness of breath.
- Magnesium imbalance: High doses of zinc from supplements can interfere with magnesium absorption and disrupt magnesium balance.
Note: The National Institutes of Health considers 40 mg of zinc a day to be the upper limit dose for adults.
Wrapping Up!
Zinc deficiency is a common nutrient deficiency that can be easily reversed with the right diet. However, it is always recommended to consult a doctor before making any dietary changes or taking supplements. A doctor will prescribe supplements or recommend a diet based on your medical history and specific needs.
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