All products featured on Vogue are independently selected by our editors. However, we may receive compensation from retailers and/or from purchases of products through these links.
While a zinc deficiency is rare in the U.S. and other developed countries, it can still happen and is extremely important to take note of. As one of the most vital nutrients, zinc is needed for our bodies to function properly.
But what exactly is the role of zinc in our overall health and—more importantly—how do we make sure we getting enough of it? The experts break down what can occur when we have low levels of zinc and the best ways to boost that amount with a few easy tweaks in our diet. See everything you need to know about this nutrient below.
What is zinc?
According to Samantha Dieras, 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.
Some of the best sources of zinc are found in many popular foods that we eat, says Dieras. It is commonly found in animal protein and seafood, such as red meat, poultry, eggs, and fish. It can also be found in vegetables, such as mushroom, kale, peas, asparagus, and beet greens, legumes, nuts, seeds, and dairy products. The U.S. Department of Agriculture lists oysters as the number one food with highest zinc content, and even recommends several popular cereals (think Total Raisin Bran or Kellog’s All Bran Wheat Flakes) as food options you can turn to for adequate zinc intake. Dieras adds that some over-the-counter medications use zinc as a homeopathic alternative for illnesses or can be found in supplement forms, either alone or in a multivitamin.
Why is zinc good for the body?
Zinc plays a vital role in many of our bodily functions. Dieras explains that it is essential for our skin and bone development and it makes sure our digestive, reproductive, central nervous, and immune systems are running smoothly. Jenna Stangland, MS, CSSD, RD, performance advisor for Momentous and NBA director of nutrition for the Minnesota Timberwolves, agrees and adds that it also helps with wound healing. Maintaining proper zinc levels helps support regular growth and recovery and since the body cannot produce zinc, it is one of the most essential nutrients you get through food, Stangland says.
What are signs of a zinc deficiency?
Studies show that the recommended daily amount of zinc is about eight micrograms (mg) for adult women and 11 mg for adult men. Zinc levels that are lower than those amounts are most commonly caused by malnutrition or through certain diseases. Dieras says that a zinc deficiency can be found in people with gastrointestinal disorders, history of alcohol abuse, and those who have had weight loss surgery. She adds that it can also occur if you’re a vegetarian or vegan or if you’re pregnant and lactating. (And for kids, she says it is most common in older infants who are exclusively breastfeeding and children with sickle cell disease).
Both she and Stangland list the following as symptoms of zinc deficiency that you should be aware of:
- Weight loss
- Fatigue
- Diarrhea
- Hair Loss
- Difficulty focusing
- Lack of alertness
- A suppressed immune system
- Wounds not healing properly
- Skin and gastrointestinal lesions
- White spots on nails
While these signs may be helpful indicators that you may not be getting enough zinc in your diet, a lot of these symptoms are similar to other nutrient deficiencies. Dieras says you won’t know for certain if you are in fact experiencing a zinc deficiency until you see a doctor. It can be tricky to test for, so you’ll want a professional that can take multiple variables into account before giving you a proper diagnosis. “Low zinc levels are measured by blood test,” she says. “[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 quite serious and can cause a lot of health problems if you ignore it long enough. When the body is low on zinc, Stangland explains, it can struggle to fight off viruses and bacteria. Dieras adds that it can negatively impact your appetite, diminish your ability to taste and smell, lead to many of the symptoms listed above, such as excessive weight loss, and even cause diarrhea. Other side effects she lists include a delay in wound healing, memory loss, lethargy, problems with mental reasoning and alertness, and even lead to rough skin texture and hair loss.
How do you fix a zinc deficiency?
The two best ways to get your zinc levels back up are through diet and zinc supplements. Stangland says to make sure you’re incorporating enough protein or foods known to contain zinc into your dietary plans and to look to foods such as the animal proteins, seafood, and vegetables listed above. Those who do not eat seafood or meat can look for plant-based options or whole grain cereals recommended by the U.S. Department of Agriculture that also contain high amounts of zinc.
For oral zinc supplements, the National Institutes of Health (NIH) says to look for ones that contain any variety of the nutrient, including zinc sulfate, zinc acetate, and zinc gluconate while Stangland recommends something like the Momentous Zinc Picolinate, to boost your zinc levels. Though Dieras also agrees that supplements can be a reliable way to treat a zinc deficiency, she does urge people to be cautious. “The quantity should be monitored to prevent excessive intake,” she says. “Always look for supplements that are third-party tested to ensure the supplement contains what the label says.”
As with anything health-related, it’s always a good idea to consult your physician to get properly diagnosed. With professional help, you’ll get the safest diet and medical game plan—especially if abnormal symptoms start to pop up and don’t go away after a few days. “It is better to test and not guess when something feels off in the body,” says Stangland.\
