Most Common Symptoms of Zinc Deficiency

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Zinc is an important trace element needed for various aspects of your well-being. Despite the minimal daily requirement, deficiencies are common, posing serious health risks to 17.3% of the world’s population and up to 40% of seniors in the United States.

Let’s explore what this nutrient does for your health, some common zinc deficiency symptoms, and the best dietary sources to ensure you’re getting enough.

Why zinc is so important for your health

Getting enough zinc is crucial during childhood and adolescence, as it supports healthy growth. It’s also necessary for proper fetal development during pregnancy, and for breastfeeding mothers.

Your body relies on this mineral to function properly throughout your life, as well. Zinc is involved in over 300 enzymatic reactions, supporting processes such as:

Healing wounds: Zinc is critical for repairing cell membranes, promoting cell growth, and producing collagen–all essential aspects of wound healing.
Boosting the immune system: Zinc plays a pivotal role in immunity, including the development and function of immune and white blood cells (T cells).
Supporting reproductive health: Zinc contributes to the production of testosterone in men (critical for sperm synthesis) and the development of ovarian follicles in women (essential for egg maturation and general reproductive wellness).
Enhancing the eating experience: Zinc supports enzymes involved in the perception of taste and smell.
Regulating insulin: Zinc is essential for forming proinsulin, a precursor to insulin.
Maintaining endocrine balance and metabolism: Zinc helps synthesize and regulate hormones–including those of the thyroid–which are critical for healthy metabolism, growth, body temperature regulation, and cardiovascular functions.
Promoting protein and DNA synthesis: Zinc is vital for DNA repair and RNA transcription–the process of copying DNA into RNA molecules for protein production.
Maintaining brain health: Zinc helps regulate communication between brain cells, particularly in the hippocampus–which is important for learning and memory. It also supports neurotransmitter function, balancing mood.

Research‌ has also found zinc to improve:

Common colds: Zinc can shorten the duration of cold symptoms by 1-2 days if taken early on.
Diarrhea: Zinc supplementation could shorten bouts of diarrhea by about 19.7%.
Age-related macular degeneration (AMD): Acting as an antioxidant, zinc helps protect the retina from oxidative stress linked to AMD.

Zinc deficiency symptoms

Low zinc levels can have serious consequences. Common symptoms include:

Hair loss
Diarrhea
Eye and/or skin issues
Slow wound healing
Frequent infections
Weight loss
Decreased appetite
Loss of taste and smell
Problems with reasoning or memory
Slow growth in children

If you notice any of these signs, consult your healthcare provider to determine the right amount of supplementation, as excess zinc can be toxic.

How much zinc do you need?

How much zinc you need depends on your age, gender, and other factors. Here are the recommended daily values (DV) for adults:

Men: 11 mg
Women: 8 mg
Pregnant women: 11 mg
Lactating women: 12 mg

Related: Iron Deficiency or Overload?

And for children:

1-3 years: 3 mg
4-8 years: 5 mg
9-13 years: 8 mg
14-18 years: 9-11 mg

As you can see, you only need a small amount–which is typically achievable with the right dietary choices.

However, if you follow a plant-based diet, you may need supplements. While you can find this essential mineral in beans, nuts, and whole grains, these foods also contain significant amounts of phytates (antinutrients, such as phytic acid), which can inhibit mineral absorption.

What foods contain the highest zinc levels?

Here are some of the most zinc-rich foods to incorporate into your meals.

Oysters: Just six cooked oysters contain a whopping 36 mg of zinc, equivalent to up to 555% of your DV. These shellfish also provide 40% of your DV of iron and an impressive 538% of vitamin B12.

Beef: A 3-ounce cooked ribeye steak contains 5.02 mg of zinc, as well as other vital nutrients, such as iron and vitamin B12.

It’s important to opt for grass-fed beef, as it contains higher levels of omega-3 fatty acids and polyunsaturated fats than grain-fed varieties. Studies show these fats help reduce the risks of health problems like heart disease and diabetes.

So enjoy that delicious steak–but do so in moderation. Some studies suggest eating more than 18 ounces of red meat a week can backfire, contributing to a higher risk of colorectal cancer. Limit your intake to small servings about three days per week.

Hemp seeds: Hemp seeds are a fantastic plant-based zinc source. One ounce provides 2 mg of this essential mineral, as well as:

Protein
Healthy monounsaturated and polyunsaturated fats
Fiber
Iron

Stir a sprinkle of hemp seeds into oatmeal or unsweetened yogurt, or blend into a smoothie.

Pumpkin seeds (pepitas): Pumpkin seeds are another great source of zinc, offering 2.21 mg per ounce–meeting about 20% of your DV. They’re also packed with:

Protein
Omega-3 and omega-6 fatty acids
Magnesium
Iron

Add a few ounces to a fresh green salad, or enjoy as a snack.

Legumes: Legumes like beans and peas are a vast plant family with over 20,000 species. They’re a staple in many diets across the globe, providing:

Zinc
Protein
Vitamins
Complex carbohydrates
Fiber

For maximum nutrition, opt for organic lentils. 3.5 ounces of cooked lentils offers an impressive 1.3 mg of zinc.

However, as mentioned above, it’s important to note that legumes contain significant amounts of phytates, which inhibit mineral absorption. To optimize your nutrient uptake, soak or sprout legumes overnight in water (using a 12:1 water-to-legume ratio), changing the water a few times.

Soaking legumes activates their natural enzymes called phytases. These enzymes break down phytic acid, which reduces phytate levels. The longer you soak them, the more phytates you avoid.

Related: The Changing Face of Omega-3s

Cashews: One ounce of raw cashews contains 1.6 milligrams of zinc, or roughly 15% of your DV. These delicious seeds are also rich in unsaturated fatty acids and protein, and research suggests they can help:

Prevent heart disease
Combat inflammation
Strengthen bones
Support healthy cognitive function
Promote weight management by increasing satiety and reducing food cravings

Similar to legumes, soak or sprout cashews before snacking or adding to dishes or smoothies.

Eggs: Two whole eggs provide 1.3 mg of zinc, as well as:

High-quality protein
Vitamins B12 and D
Antioxidants
Choline, a vital nutrient that supports brain and nervous system function

Experts previously warned against enjoying eggs due to their cholesterol content. However, many studies have since shown the cholesterol in eggs has little effect on blood cholesterol levels.

In fact, eggs can be quite beneficial. Research shows eating them regularly may help reduce the risk of:

Heart disease
Diabetes
Eye issues like AMD
Mood disorders like depression
Obesity

So enjoy a delicious egg and veggie scramble for breakfast, or add some hard-boiled to a salad for lunch to support your overall health.

Spinach: Spinach is one of only a few vegetables that contain zinc, offering 1.4 mg per cup, cooked. It’s also a great source of:

Folate
Plant-based iron
Fiber
Vitamins A, C, E, and K
Magnesium

Saute it with olive oil and garlic for a flavorful side dish, or enjoy it fresh as a salad base.

If you’ve been struggling with any zinc deficiency symptoms, you’re likely well aware of the impact they can have on your day-to-day life. But getting more of this vital mineral is simple–now that you know which foods to prioritize.

So enjoy more shellfish, beef, and eggs on your menu. Or, if you eat a plant-based diet, incorporate more legumes, cashews, and spinach, and consult your healthcare provider to determine if a supplement is necessary.

By prioritizing this important nutrient, you can enjoy stronger immunity, more balanced hormones and blood sugar levels, and greater vitality.

References:

Demographic and clinical characteristics of patients with zinc deficiency: analysis of a nationwide Japanese medical claims database | Scientific Reports.

[Zinc is the most important trace element.]

Zinc – Health Professional Fact Sheet

The Case for Zinc

Zinc in Wound Healing Modulation – PMC

Zinc and immune function: the biological basis of altered resistance to infection

Role of Zinc (Zn) in Human Reproduction: A Journey from Initial Spermatogenesis to Childbirth – PMC

The Effectiveness of Zinc Supplementation in Taste Disorder Treatment: A Systematic Review and Meta-Analysis of Randomized Controlled Trials – PMC

(PDF) Role of zinc in insulin regulation and diabetes

The Role of Zinc in Thyroid Hormones Metabolism