Zinc Deficiency Symptoms: What They Look Like and Why Your Diet May Be the Missing Piece

Introduction

Are you feeling depleted and run down, getting sick frequently, feeling bloated or experiencing hair loss? 

While these symptoms can be attributed to stress or hormonal imbalances, they can sometimes point to a nutritional deficiency in zinc- a mineral that isn’t monitored in your routine bloodwork- but is vital to nearly all of our body systems. 

This post will explore everything you need to know about zinc- what it does for us, symptoms of deficiency, how to test for it, and practical considerations for dietary sources and supplementation.

What Is Zinc and Why Does Your Body Need It?

Zinc is an essential mineral that plays a vital role in over 300 enzymatic reactions in the body and impacts several processes including:

Immune Function:  Zinc is a crucial player in our immune system- to fight infection and regulate inflammation.

DNA Synthesis: Zinc helps to provide structure to DNA, ensures accurate replication, and activates tumor suppressor genes

Digestion: Zinc supports the integrity of the intestinal lining and microvilli, helping maintain gut barrier function and proper nutrient absorption.

Thyroid Function: Zinc is involved in the conversion of T4 to T3, which is the active form of thyroid hormone.

Reproduction: Zinc contributes to healthy ovulation, conception, and fetal development, sperm quality and healthy fetal development.

What Are the Most Common Zinc Deficiency Symptoms?

Signs of a zinc deficiency can vary greatly from person to person and may resemble those of other nutritional deficiencies or medical conditions. Common signs are:

• Suppressed immune system (frequent colds, illnesses,etc.)
• Delayed healing of cuts and scrapes
• Reduced appetite
• Reduced sense of taste and smell
• Chronic diarrhea and/or bloating
• Hair loss
• Dry skin
• White spots on your nails (leukonychia)

What are the Risk Factors for Zinc Deficiency?

Several factors can pre-dispose someone to a zinc deficiency. 

• Following a vegan/vegetarian diet
• Being diagnosed with a malabsorptive GI condition (Ex: Crohn’s Disease, Ulcerative Colitis or Celiac Disease)
• History of bariatric surgery or intestinal resection 
• Chronic use of PPIs or frequent alcohol consumption

In many instances, there are a multitude of factors that contribute to a state of deficiency. 

How Is Zinc Deficiency Diagnosed?

Zinc deficiency is evaluated using serum or plasma testing via bloodwork. The reference range for zinc is typically 60-120mcg/dL, with levels below 70mcg/dL in women and 74mcg/dL in men potentially indicating deficiency. Several factors play a role in zinc levels including sex, time of day and recent infections or inflammation. 

Zinc works in conjunction with a number of other nutrients; copper being the most significant. An imbalance in one can affect how the other is absorbed and utilized. This is just one example of why evaluating nutritional status is often more complex than looking at individual markers in silo. 

At FunctionalNutrition RX, we look at your symptoms and dietary intake alongside your comprehensive lab work to determine what the best approach is for you.

What Foods Are Highest in Zinc and How Do You Get Enough?

Some of the richest sources of dietary zinc include oysters, seafood, red meat and poultry. For those following plant based diets, chickpeas, lentils, pumpkin seeds, hemp seeds, cashews, and avocados are great alternative sources of zinc. Plant sources of zinc are less bioavailable- meaning they are not absorbed as easily as those coming from animal based foods. One of the reasons for this is that plant foods also contain phytates, which can reduce absorption of zinc. Soaking and cooking is particularly helpful for reducing phytate content in legumes and grains; while adding a source of Vitamin C can also increase absorption of plant-based zinc. It’s important to ensure these foods are a regular part of your diet, as our body’s ability to store zinc is minimal in comparison to other nutrients.

When Does Zinc Supplementation Make Sense and What Are the Risks?

When it comes to supplementation, it is important to test your levels, not guess! Supplements can be useful in cases of confirmed deficiencies, but should not be taken based on suspicion or precaution alone. While zinc deficiencies can create immune and digestive symptoms, excessive zinc supplementation can work against us – by suppressing the immune system and interfering with the absorption of other important nutrients, like iron and copper. 

Suppose someone is following a vegan diet, and struggling with frequent colds and hair loss. They have introduced several supplements to make sure they are getting all their vitamins and minerals. Between a hair growth supplement, a multivitamin and various immune support products- they haven’t compared the contents and have no clear idea of how much of each nutrient they consume in supplements alone.

Over time, they begin to notice fatigue, brain fog, and even more hair loss. While it may be easy to identify the low-iron diet as the culprit, there is also the real concern of over-supplementation, and in some cases, zinc toxicity. 

Zinc supplementation should always be done carefully and with the help of a professional.

How Can a Registered Dietitian Help with Zinc Deficiency?

A registered dietitian can help you breakdown the full picture of what is going on with your health- from your symptoms to identifying potential deficiencies. We have the expertise to help you navigate the nuances of treating a zinc deficiency, from choosing the right foods to ensuring your supplement regimen contains safe amounts of zinc. While we don’t diagnose conditions or prescribe medication, nutritional guidance can do a long way in preventing and reversing deficiencies. 

Frequently Asked Questions About Zinc Deficiency

Q: Can I be zinc deficient even if I eat meat?

A:  Yes- if you have gastrointestinal conditions that interfere with absorption, or small intestinal bacterial overgrowth (SIBO) you may be deficient in zinc despite consuming rich sources of the mineral. 

Q: How long does it take to recover from zinc deficiency?

A: The timeframe for reversing a zinc deficiency varies from person to person. It depends on the root cause of your zinc deficiency and how severe it is. For example, if you are zinc deficient primarily due to low dietary intake of zinc, you may start to see improvements after a few weeks of incorporating zinc-rich foods. However, if you have a deeper issue with absorption stemming from a chronic digestive disorder, a deficiency may require ongoing support.

Q: Does zinc help with immune function during cold and flu season?

A:  While supplementation may be helpful in certain instances, it is important to consult with your care team first. Meeting all of your needs – not just zinc -through intentional nutrition is always the best route for supporting your immune system.

Final Thoughts: Zinc Is a Small Nutrient With a Big Job

One of the biggest principles of proper nutrition is balance- and zinc perfectly illustrates how too much or too little of something can have a big impact on overall wellbeing. 

If you’re experiencing ongoing symptoms, or are interested in exploring how this information applies to you specifically, we’d love to be a part of that conversation. 

At Functional Nutrition Rx, helping clients uncover the nutritional gaps that may be contributing to fatigue, immune changes, skin issues, hair loss, poor wound healing, or other unexplained symptoms is at the heart of what we do. If you suspect zinc deficiency may be playing a role in how you feel, we would be glad to help you understand what may be driving it and how food, testing, and targeted nutrition support can fit into your care plan.

Book a consultation with our team →

Our registered dietitians offer both in-person and telehealth appointments to serve patients across New York, we also serve in AK, CA, CO, CT, NJ, MA, PA, VA, NC, GA, and FL.

This blog post is intended for informational purposes only and does not constitute medical advice. Please consult a licensed healthcare provider before making significant changes to your diet, especially if you have a diagnosed gastrointestinal condition.

Medically reviewed by Christina Lombardi, MS, RD