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Zinc is an essential trace element for our health. Although needed in small quantities, it plays a fundamental role in many vital functions, including immunity, wound healing, cell growth, and fertility. However, a lack of zinc is more common than one might think, especially in certain populations such as pregnant women, the elderly, or those suffering from chronic kidney disease.
But what are the symptoms of a zinc deficiency? And how can it be remedied? Here's everything you need to know.
What are the symptoms of a zinc deficiency?
A deficiency in zinc can manifest insidiously. Here are the most common deficiency symptoms, sometimes difficult to directly link to this mineral:
- Diffuse hair loss or abnormal shedding
- Skin problems: dryness, persistent acne, dermatitis
- Delayed wound healing
- Decreased immunity, recurrent infections
- Taste or smell disorders
- Chronic fatigue, difficulty concentrating
- Brittle nails, ridges or white spots
In children, a lack of zinc can even impair growth. And in adults, it can affect fertility, especially in men.
What are the causes of zinc deficiency?
Several factors can explain why you are lacking in zinc:
- An unbalanced diet, low in zinc-rich foods (such as seafood, whole grains, or whole cereals)
- Excessive consumption of unsoaked wholemeal bread or legumes, rich in phytates which inhibit zinc absorption
- Certain digestive pathologies (Crohn's disease, celiac disease…)
- Increased zinc needs in pregnant women, adolescents, or athletes
- Prolonged use of diuretic medications or gastric acid inhibitors
How to meet your zinc needs?
The recommended daily intake of zinc per day depends on age, sex, and specific situations. Generally, it is 7 to 10 mg of zinc per day, with slightly higher needs for pregnant women.
Zinc-rich foods
To avoid a zinc deficiency, focus on a varied and balanced diet. Here are some zinc-rich foods to include in your routine:
- Oysters and seafood (category champions)
- Red meats (beef, lamb)
- Eggs
- Whole grains, whole cereals, wholemeal bread
- Legumes (lentils, chickpeas)
- Nuts and seeds (especially pumpkin seeds)
Be careful though: phytates present in certain plants (whole grains, legumes, soy) can reduce zinc absorption. Soaking, sprouting, or cooking can limit this effect.
Should you take supplements?
In some cases, zinc supplementation may be useful, especially if you follow a strict vegetarian diet, suffer from a digestive disorder, or if your needs are increased. Many zinc-based dietary supplements are available, often combined with other nutrients like selenium or B vitamins.
It is advisable to not exceed the recommended daily doses, as an excess of zinc can lead to side effects (digestive problems, decreased copper absorption…). In case of doubt, it is best to seek the advice of a healthcare professional.
