Nutrient in focus - Zinc
Do you often feel irritable? Are you experiencing hair loss? Can you see white dots on your fingernails? Is your immune system struggling?
If you answered yes to any of these questions, you may be low in the essential mineral, zinc.
Other signs of zinc deficiency include:
- poor wound healing
- blurred vision
- impaired growth
- acne and skin rashes
- impaired reproductive function
- reduced sense of taste and smell
- picky eating in children
- thin or peeling nails
- anxiety and depression
Zinc plays a vital role in cell growth and division and is involved in up to 300 different enzymes in the body. In addition to growth and development, zinc is also required for healthy immune function, DNA synthesis, bone health, blood sugar regulation, hormone production and regulation (particularly testosterone), metabolism of carbohydrates and protein, reproduction, vision, brain function and supporting gut health.
Zinc deficiency is common in people who have difficulty absorbing nutrients, including elderly people and people with digestive disorders (e.g. coeliac disease or Crohn's disease). Other groups susceptible to zinc deficiency are vegetarians, athletes and teenagers with poor diets.
Oysters have the highest zinc content of all foods but you can also get zinc from red meat, chicken, shellfish, nuts, lentils, pumpkin seeds, sunflower seeds, avocado, dairy, eggs, whole grains and dark chocolate. Ensuring you include enough protein in your diet is important as protein increases zinc absorption (particularly animal protein).
Zinc from plant sources is difficult to absorb so people who are vegetarian may need to consider supplementation, especially children and adolescents.
Zinc supplements can be effective for treating acne, ADHD and mental health conditions and may also be beneficial for people who suffer from frequent colds and infections. Clinical studies have shown that supplementing with zinc within 24 hours of the onset of a cold can reduce both the duration and severity of the cold.
As with many other supplements, some forms of zinc are better absorbed than others so I recommend seeking professional advice to find out which supplement and dose would be best for you.
References
Centre for Family Medicine, 2019, ‘10 signs and symptoms of zinc deficiency’, Centre for Family Medicine, USA, viewed 8 August 2022, https://centerforfamilymedicine.com/nutritional-information/10-signs-and-symptoms-of-zinc-deficiency/
Head K, 2020, ‘Why zinc form matters for immune support’, Take 5 Daily, Thorne, USA, viewed 8 August 2022, https://www.thorne.com/take-5-daily/article/why-zinc-form-matters-for-immune-support
Hechtman L, 2019, Clinical Naturopathic Medicine (2nd ed), Elsevier, Australia.
Lippman C, Winland-Brown JE, Dunphy L & Waasdorp-Nolte N, 2011, Vitamins and Minerals, Quick Study Health, USA.
West H, 2018, ‘The 10 best foods that are high in zinc’, Healthline, New York, viewed 8 August 2022, https://www.healthline.com/nutrition/best-foods-high-in-zinc