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Zinc is a vital trace element that is involved in numerous functions in the human body. It supports the immune system, promotes cell division, is essential for growth processes and plays a central role in wound healing. However, despite its crucial importance, zinc deficiency often goes unrecognized as the symptoms are varied and unspecific. Particularly at risk are population groups with an increased need or difficult intake: pregnant women, breastfeeding mothers, children, older people, vegans and vegetarians. In this article, we take a closer look at how zinc deficiency can be detected, prevented and treated.
Published in Nutrition
8 min read ยท Aug 27, 2024
Zinc deficiency means that your body cannot provide enough zinc to maintain vital functions such as immune defense, cell division or wound healing. A deficiency can result from an unbalanced diet, an intestinal absorption disorder or an increased requirement. A diet with few zinc-rich foods, chronic illnesses and phases of life such as pregnancy and growth increase the likelihood of a zinc deficiency.
The symptoms of zinc deficiency vary greatly and are usually unspecific, which makes diagnosis difficult. The immune system may be weakened, wounds may heal conspicuously slowly or skin changes may occur. The sense of taste and smell can also be impaired.
Here are the most common signs:
Zinc deficiency can be caused by chronic inflammatory diseases in particular, but also by excessive alcohol consumption or the regular intake of medication. Or simply an increased need, for example during pregnancy or growth, can be the cause of zinc deficiency.
The absorption and utilization of zinc in the body can be impaired in the following diseases in particular:
Certain medications can impair zinc absorption or increase the excretion of zinc, which can lead to a deficiency. These include:
People who take these medications long-term should have their zinc levels tested regularly.
Vegetarians and vegans are somewhat challenged when it comes to their zinc supply, as zinc is mainly found in animal foods such as meat, fish, eggs and dairy products.
Although plant-based foods also provide zinc, the absorption (bioavailability) from these sources is often limited. The reason for this is so-called phytates, secondary plant substances that bind zinc and make it more difficult to absorb in the intestine.
Plant foods that are rich in phytates and at the same time potentially rich in zinc include
Although these foods contain valuable nutrients, their phytate content hinders the absorption of zinc. To increase the bioavailability of zinc, the food should either be soaked, sprouted or fermented before consumption to reduce the phytate content and promote zinc absorption.
A zinc deficiency can have far-reaching health consequences, as zinc is involved in over 300 enzymatic processes in the body. The immune system, skin health and wound healing are particularly affected. Typical symptoms of a zinc deficiency include
For vegans and vegetarians, a targeted intake of zinc through diet or food supplements can therefore be useful to prevent deficiency symptoms in the long term.
Just go ahead and supplement? That's not a good idea. If you suspect you are suffering from a zinc deficiency, get clarity!
Our โImmune Supportโ blood test will give you a comprehensive picture of your trace element levels. In addition to zinc, it also measures selenium, copper and manganese - elements that are essential for your immune function.
Zinc is not usually tested routinely because zinc deficiency does not usually cause acute symptoms. In Switzerland, 700 study participants (>18 years) were recruited in 2019 as part of a study on selenium deficiency during routine screening of blood donors in four regional centers of the Swiss Red Cross. Serum zinc concentrations (SZC) were also measured in order to assess the zinc supply in Switzerland: โThe SZC measured in the blood donors and the moderate percentage of low values reflect the range of usual zinc intake and do not indicate a general deficiency in the Swiss population. However, no reliable statement on the prevalence of pronounced zinc deficiency can be made for people who eat a vegan or vegetarian diet due to the small sample size.โ [1]
As zinc is a trace element that only occurs in small amounts in the blood, the test can vary depending on the method and laboratory. A normal serum level is between 60 and 115 umol/l. However, a zinc deficiency can be difficult to diagnose, as zinc levels in the blood can also be affected by inflammation, stress or infections. Sometimes the zinc level in the hair or urine is also measured to get a more accurate picture, especially if chronic illness or inflammation could distort the blood value.
This is why many doctors also look for symptoms that could indicate a zinc deficiency, such as delayed wound healing, skin problems, hair loss, frequent infections or tiredness.
As already mentioned, the zinc requirement must be determined individually. The following recommendations apply in Switzerland [1]:
Children and adolescents:
Adults:
Pregnant women: 9.1, 10.9, 12.6 or 14.3 mg/day (depending on phytate intake)
Breastfeeding women: 10.4, 12.2, 13.9 or 15.6 mg/day (depending on phytate intake)
Doesn't seem quite so simple. Or do you know the amount of phytates and zinc you have taken in with your food today? It gets even more confusing if you want to supplement zinc.
In Switzerland, the maximum quantity model [2] regulates the dosage of trace elements in food supplements or in fortified foods, for example for athletes. The maximum daily amount of a zinc supplement is 5.3 mg and 1.8 mg as an additive in special foods.
However, this is probably not enough for vegans, vegetarians and other people who may have an increased requirement. This means that despite a healthy diet and a supplement, deficiencies could occur.
You're probably wondering why the maximum amount for zinc was set so โlowโ? Probably because, on the one hand, they want to prevent overdosing and, on the other hand, they believe that the Swiss population is sufficiently supplied with zinc, as the 2019 study on selenium, in which 700 participants were also tested for zinc, showed [1].
While an occasional high dose of zinc is usually well tolerated, a long-term overdose can have serious effects on the body.
1. short-term overdose (acute toxicity)
A single high intake of zinc (e.g. more than 200 mg zinc) can lead to acute zinc toxicity. Symptoms include:
These symptoms often occur shortly after ingestion and subside as soon as the intake is reduced. Nevertheless, an acute overdose can be stressful and should be avoided.
Zinc can also irritate the stomach lining in smaller quantities, which can lead to nausea. It is therefore important to take zinc supplements with food if possible. However, even then a slight nausea cannot be ruled out, as certain foods interact with zinc and this can also lead to stomach irritation.
Serious health problems can develop with a long-term high zinc intake that exceeds the recommended limits. According to the European Food Safety Authority (EFSA), the tolerable upper intake level for adults is 25 mg per day [3]. Doses above 40 mg per day over a longer period of time can lead to chronic side effects, including
For healthy omnivores under the age of 65, the zinc requirement can generally be met through a balanced diet. Animal products such as meat, fish, eggs and dairy products contain a lot of zinc and are well absorbed by the body. The situation is different with plant-based foods, as some of these also contain zinc, but cannot be absorbed as well. The phytates in cereals and pulses in particular inhibit absorption in the body.
Jris is a health coach (nerd) and blog author at CARE. She has many years of experience as a coach for classic lifestyle conditions such as diabetes and women's health. She enjoys facilitating health challenges and courses. Fasting, keto, sleep, women's health and biohacking - Jris feels at home in these topics. When she's not working for CARE, she loves to listen to health podcasts and try out new (health) gadgets. Her credo: "It's never too late to start living a new lifestyle."
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