Zinc deficiency can trigger serious health problems. It is specifically severe for young children as they become susceptible to other health conditions such as pneumonia, diarrhoeal diseases, malaria, and other issues. It is because zinc is a vital mineral for the immune system. We get the necessary zinc for the body from the food we eat. With the rising carbon dioxide levels in the atmosphere, the crops have reduced the quantity of zinc in them. So, the food with include in the diet may not contain the necessary levels of zinc. It is a serious topic that you tend to ignore due to not realizing its importance. Read ahead to know more about the condition and the steps you can take to manage it effectively.

About Zinc Deficiency

In normal cases, the human body requires a wide variety of vitamins and minerals to function optimally. Among the vital minerals, zinc plays an important role in safeguarding your health. Zinc is found in small quantities in food items. Zinc is one of the vital nutrients needed by the human body to stay healthy. Zinc is a vital nutrient found throughout the cell in the body. The main function of this mineral is to strengthen the immune system to fight off the harmful bacteria and viruses invading the body.

Our body also needs this mineral to make protein as well as DNA. DNA refers to the genetic materials in all cells. Zinc is the mineral needed during the development of humans. So, they need it during pregnancy, infancy, and childhood for proper growth and development. Zinc also aids in wound healing. It also helps in proper senses of taste. While you may not need a large amount of this mineral, the lower amount of it can lead to deficiency. When the person has reduced levels of zinc, it can trigger certain symptoms. Letâ€™s talk about the right amount of minerals needed for the body.

The Right Amount Of Zinc Needed For Good Health

The right amount of zinc needed for the body depends on age. Here are the details of the average daily recommended amounts needed for people of different age groups in milligrams (mg).

From birth to six months- two milligrams
The infant stage of child seven to twelve months- three milligrams
Children of age one to three years- three milligrams
Kids of age four to eight years- five milligrams
Children of age nine to thirteen years- eight milligrams
Young teen boys of fourteen to eighteen years- eleven milligrams
Young teen girls of age fourteen to eighteen years- nine milligrams
Adult men- eleven milligram
Adult women- eight milligram
Pregnant women- eleven milligram
Pregnant teens- twelve milligram
Breastfeeding women- twelve milligram
Breastfeeding teens- thirteen milligram

Important Processes Of Zinc

When you have the right amount of zinc mineral, it can ensure the smooth running of several important processes. This mineral can aid more than a hundred enzymes in the body. Enzymes refer to the molecules facilitating chemical reactions in the body for its smooth functioning. Hence, it supports cell functions. The processes supported by the mineral in the body include the following:

Zinc helps the cells in the body divide
Speed up wound healing.
Boost the immune function of the body.
Maintain the sense of taste and smell.
Supports growth and development in people.

Zinc acts as an essential mineral for pregnant women and children.

Your body does not produce zinc or store it for future use. Hence, you need to get enough of the mineral from food. When you fail to get the necessary amount of the mineral, it results in zinc deficiency.

Symptoms Of Zinc Deficiency

It is difficult to diagnose deficiency of zinc easily. Hence, it is important to observe your body closely for signs indicating the problem. In most cases, this deficiency can trigger nonspecific symptoms that you can find with many other issues. It can make you feel confused. See your doctor as a professional can help can recognize the symptoms when you describe your experience. When the zinc levels in your body get too low, you need to know what to expect and how to handle the problem. There are some of the prominent symptoms linked to the condition. But, since each person is different, no everyone can observe the same signs.

For people, the symptoms may appear different. But, people who are facing the risk of developing the risk of mild or severe deficiency of zinc need to pay attention. If you see the signs, better to get checked by the doctor to know the actual problem. Look out for the following symptoms:

Loss Of Appetite

When the zinc levels in the body go down, you may not feel hungry. Unexplained loss of appetite can signify the deficiency of zinc. Many patients suffering from this deficiency have observed diminished appetite. This mineral has close ties with the appetite. According toÂ some studies, taking zinc supplements increased the calorie intake in people suffering from anorexia. While more studies are required to detect the exact role of zinc in human functions. It is believed this mineral influences appetite due to itsÂ link to ghrelin. Ghrelin is the hormone also known as the hunger hormone. It is responsible for stimulating your appetite, increases food intake, and fat storage function. Hence, changes in appetite can occur due to zinc fluctuations.

Weakened Immune System

Low levels of zinc can affect the immune system. Even the mildly low levels of zinc in the serum can impact your immune system adversely. According to a meta-analysis, supplementing with the mineral can support your immune system to reduce the duration and severity of issues such as the common cold when taken early. While more research is required, according to the preliminary analysis, lozenges containing zinc gluconate can offer results like zinc acetate. Taking zinc supplements can enhance your overall health and make you less prone to common illnesses.

Weight Loss

If you are experienced unexplained weight loss, it may point you to deficiency of the mineral. Low levels of zinc in the body can manipulate the hormones such as leptin and ghrelin. They are the satiety hormones in the body. Due to zinc having an impact on these hormones, the low levels of this mineral can leave you without an appetite. As a result, you experience unintentional weight loss.

Diarrhea

Some people suffer from diarrhea due to low levels of zinc. Loose stools can occur due to both excess levels of zinc and its low levels. It is an unpleasant symptom and the mechanism by which it occurs remains unclear. Diarrhea is like a double-edged sword to the body. It results when the zinc levels go down while it can also make your body deficient in this mineral. Due to the lack of the crucial mineral, your body fails with proper absorption. This condition can result in serious issues as zinc is an essential mineral needed for the immune response relating to the gut issues causing loss of stool. For managing this mineral deficiency, you need to see a doctor immediately.

With your doctorâ€™s help, you can come up with a treatment plan that helps manage the deficiency with ease. If your diarrhea does not stop within one or two days, get medical assistance.

Trouble Healing Wounds

Zinc is a vital mineral needed to heal wounds that you suffer in daily life. Zinc has a multi-dimensional role in healing wounds. GettingÂ adequate amounts of zincÂ every day helps your body with the wound healing process. Why zinc is important? Zinc in its elemental form is needed by the body for blood coagulation (clotting of blood at the wound site to avoid further bleeding), activate the immune defense when you suffer from injury, and repairing of skill cells to ensure it gets back to normal. Zinc plays a significant role in scar formation along with protein and collagen synthesis. Hence, people deficient in zinc can experience trouble with wound healing.

Dulled Sense Of Smell/Taste

When older people suffer from a deficiency of zinc, they can lose their sense of taste and smell.Â

Even older people living in developed countries such as the USA suffer from this deficiency. According to studies, an estimated 20% to 25% of older people above the age of 60 fail to get enough zinc from their diet. It is a problem that many faces even after adding zinc supplements to their diet.

Hair loss Due To Zinc Deficiency

Hair loss is one of the common symptoms linked to a deficiency of zinc. Alopecia or hair loss may not affect every person suffering from the deficiency. But, it is possible to reverse this problem by bringing the serum zinc levels up. By bringing the zinc levels up, it becomes possible to overcome the hair fall issue.

Hypogonadism

In normal people, the daily zinc requirement remains low. But, during pregnancy, zinc is a significant mineral for the proper growth and development of the fetus. Low levels of zinc during pregnancy can lead to growth retardation. It is more prominent in the reproductive system of babies, leading to arrested puberty. It can lead to changes in skin texture and hypogonadism. Hypogonadism refers to the condition that restricts the products of sex hormones by the sex glands.

Causes Of Zinc Deficiency

While you may think zinc deficiency is not common, it affects more than one billion people worldwide due to different reasons. So, what are the main underlying reasons for the condition? Here are some of the main reasons for developing the condition:

Zinc Deficiency Caused Due To Vegetarian Diet

Zinc deficiency is common among people who follow a vegetarian diet. It is because the body can break down the zinc found in meats faster than that found in vegetarian options. Vegetarian options are hard to absorb by the body due to the presence of phytates. While vegetarian options are healthy for the body, it becomes difficult for the body to absorb zinc due to its binding with phytates. The body finds it difficult to absorb it. So, vegetarians need to eat more than 50% of more zinc than the recommended amounts.

Zinc Deficiency Is Linked To Advancing Age

Older people are prone to this deficiency. It is because they may not eat enough food containing zinc or fail to have access to food items containing this mineral. Also, the medications they take to manage certain health conditions can deplete the zinc levels in the body. It is common among people who take thiazide diuretics like hydrochlorothiazide or chlorthalidone.

Certain Medical Conditions

In some rare cases, people suffering from a rare medical condition referred to as acrodermatitis enteropathica can lead to zinc deficiency. Due to the condition, the body fails to absorb zinc. Other chronic health conditions triggering this deficiency include:

Chronic diarrhea
Celiac disease
Alcohol addiction
Cancer
Chronic liver disease
Diabetes
Chronic kidney disease
Pancreatic disease
Ulcerative Colitis
Crohnâ€™s disease

People At Risk Of Zinc Deficiency

Not all people face the risk of zinc deficiency. But, several groups of people face the risk of developing a deficiency of zinc. Here are some of the groups facing this risk:

Infants

Newborn babies can inherit this disease. It is acquired or develops due to malabsorption when their mother suffers from cystic fibrosis or other systemic diseases.

Older Adults

Older people also have the highest risk of developing this deficiency. As people get older, they fail to consume enough of this nutrient. In other cases, elders fail to absorb this nutrient well.

Â Pregnant Women

Expecting women can also suffer from this deficiency. It is because their body demands this nutrient for the development of the baby. As the pregnancy progresses, the need for this nutrient goes up.

Alcoholics

People who are addicted to alcohol can face low zinc levels. It is because excess alcohol consumption can increase the risk of malabsorption of zinc.

Sickle Cell Disease

Sickle cell refers to the inherited disease affecting people causing their body to make abnormal red blood cells. The red blood cells are significant for your body as they carry oxygen from the lungs to the rest of the body. Due to their abnormal shape, the necessary oxygen does not reach different areas of the body. The abnormal blood cells club and becomes stuck in the blood vessels triggering pain. It also causes infection and organ damage. People suffering from this disorder can face zinc deficiency.

Chronic Disease Triggering Zinc Deficiency

Some people suffer from a severe illness that can reduce zinc levels in the body. It can lower zinc absorption rates. The diseases triggering the problem include:

Chronic liver diseases
Crohnâ€™s Disease

Another condition triggering the problem is known as acrodermatitis enteropathica. It is a rare genetic disorder causing the binding of zinc. It can trigger several symptoms that can mimic zinc deficiency such as:

Dermatitis
Alopecia
Diarrhea

People taking proton pump inhibitors (PPI) to lower stomach acid can result in reduced zinc levels in the body. PPIs can lower the acid production in the body by blocking the enzyme in the stomach wall. The stomach wall produces the necessary acid. The acid is responsible for developing ulcers. Hence people suffering from ulcers can see lowered zinc levels as PPIs interferes with the absorption of the mineral.

Diagnosing Zinc Deficiency

Zinc deficiency is hard to diagnose when the severity is less. Mild cases of deficiency can develop in older people. It is also common among children. In most cases, people may not see any signs. But, others can see the signs. In such cases, they need to see a doctor immediately. Diagnosing the problem is difficult.Â Here are the following techniques used to diagnose the problem:

Physical Assessment

When you make an appointment with the doctor, you need to share your concerns and the symptoms you observe with the doctor. The doctor may ask you about your health history that you need to answer truthfully. You must also give information regarding the daily dietary intake. In some cases, people not taking enough calories or food containing zinc can suffer from this deficiency. With your answer, the doctor can detect the problem.

Lab Test To Detect Zinc Deficiency

As mentioned earlier, it is not easy to detect the deficiency of zinc in the body. Therefore, it requires sensitive parameters that may demonstrate the lack of this mineral in the human body. Since the suboptimal zinc levels in the body can affect your health. It can also lower performance and reproductive functions. In kids, it affects their mental and physical development. Therefore, the doctor suggests lab tests to determine the deficiency. It includes the following:

Urine Test

From the levels of zinc expelled from the body through urine, your doctor may at the time, detect the deficiency of the mineral. The lab test may not get the definitive result as only a small amount of zinc present in the bodyâ€™s cell.

Blood Test

It is one of the common tests used to detect the deficiency of this mineral. While a blood test is the most common test used to detect major deficiencies in the body, the test may not detect marginal deficiency. It is because the test is insensitive to the plasma zinc levels in the body. So, if you get a normal result, you may suffer from a deficiency of zinc.

Zinc Supplement Test

One of the best methods to diagnose the condition is to provide the affected patient with zinc supplements. This diagnostic technique is usually suggested for young children. If the supplements ease the symptoms such as skin problems, then the results must show within 72 hours.

Treatment To Overcome Zinc Deficiency

The doctor can suggest simple solutions to overcome zinc deficiency. Your doctor can suggest the following options to manage the deficiency:

Change Diet To Overcome Zinc Deficiency

Your doctor can suggest a change in the diet to boost the deposit of zinc in the body. The doctor usually suggests baked beans for increasing the zinc levels in the body. There are other food items you can include to increase zinc levels. You must increase the intake of the following:

Yogurt
Oysters
Fortified breakfast cereals
Chickpeas
Beef chuck roast
Milk
Instant or plain oatmeal

If you include a wide variety of foods in your diet, you will have enough zinc in your body. Including fresh vegetables, fruits, dairy products, and lean meats can prevent zinc deficiency.

Suggest Zinc Supplements

If your diet is not offering enough zinc for your body, the doctor can suggest supplements containing zinc to overcome the deficiency. Your doctor may prescribe the supplement in the form of a pill or capsule. Supplements are available in most pharmacies and health stores. These supplements may contain different amounts of elemental zinc (or the actual zinc moleculeâ€™s weight). You may find them labeled as zinc acetate, zinc sulfate, or zinc gluconate. Every supplement must have the proper information regarding the amount of elemental zinc available in it. But, you must always take a supplement after consulting a doctor. Only a doctor can suggest the right dose based on your specific health conditions or symptoms you observe.

Source: Amazon

Zinc is also available in cold medication. It is the common ingredient in throat lozenges that can ease a sore throat. It is because zinc may help manage the common cold. As mentioned earlier, you must always take the medication or supplement after getting proper instruction from the doctor. Exceeding the necessary zinc levels in the body can also cause problems.

Tips For Preventing Zinc Deficiency

If you think zinc deficiency is not a widespread condition, then you are mistaken. It is a problem still prevalent in developing countries. It is because, in these countries, the staple diet is plant-based. With such diets, the intake of animal tissue becomes considerably less. Hence, such developing countries can observe the severe consequences of the deficiency of this mineral in the human body. Unfortunately, these problems have come to light only recently. Such countries have adopted an integrated approach to ensure proper supplementation is provided for people. It must also focus on fortification along with good dietary strategies to ensure these countries overcome the deficiencies. Here are some of the methods suggested:

Make Zinc Available In Food

For people who are not interested in eating animal food to get the necessary zinc for the body. In such cases, you need to make sure you prepare food in certain ways and eat it for getting the necessary levels of the mineral. When you try the specific method of preparing as well as eating food can make sure zinc remains in the food and enters your body. So, how can you increase the zinc levels in the foods? For example, if you planning to include beans in the diet, soak them in water before cooking beans. Why is it important? Soaking in water can lower phytates levels in beans. It makes it easier for your body to absorb the zinc from beans. If you opt for leavened grain products, it lowers phytates. Hence, your body can process zinc better.

A Word Of Caution

When you are trying to supplement zinc levels by taking the supplements, then you need to maintain caution. Too much of this mineral can cause harm just like the deficiency troubles you. It is usually the case when you take zinc supplements than necessary to boost the immune system. When you take too much zinc, it can trigger symptoms such as vomiting, nausea, and an impaired immune system. Therefore you need to stick to the suggested dose of 40 milligrams (40mg) a day for adults above 19 years of age. Any dose beyond the suggested one can trigger issues. Also, if you think you have a deficiency of zinc, speak to your doctor before starting supplements. Your doctor can decide on the supplements after taking your health and use of other supplements into consideration.

Conclusion

If you suffer from zinc deficiency, you face a high risk of suffering from any other nutritional deficiency as well. With this deficiency, you can suffer from issues like development delays. But, such symptoms are hard to pinpoint. If you observe any of the symptoms mentioned here, then you need to see a doctor immediately. Get a checkup once a year to detect the problem early. Like the deficiency of zinc can cause a problem, the excess levels of it can trigger problems too. Therefore, stick to the suggested levels to eliminate the chances of developing issues.

References

https://www.ncbi.nlm.nih.gov/books/NBK493231/

https://www.healthline.com/health/zinc-deficiency

https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/