Zinc deficiency: symptoms & causes

Zinc deficiency is a condition in which your body doesn't have enough zinc, an important mineral that helps your immune system, wound healing, growth and many other vital functions.

When your body doesn't get enough zinc — either from food or because it can't absorb it properly — it can cause a number of symptoms, such as:

1. Getting sick more often (weakened immune system)
2. Delayed wound healing
3. Hair loss
4. Loss of appetite or sense of taste/smell
5. Skin rashes or dry skin
6. Feeling tired or having trouble concentrating
7. Slowed growth and development in children

Zinc deficiency can happen to anyone, but it's more common in people with a poor diet, digestive problems or certain medical conditions. If you experience these symptoms or suspect zinc deficiency, you can consult our General Physician for proper diagnosis and treatment.

Key Takeaway

• According to the Indian Council of Medical Research (ICMR), in India, over 25% of the population is estimated to be zinc deficient.
• Globally, about 17% of the population is at risk of inadequate zinc intake, and the scenario is even more alarming in certain countries, as per the World Health Organisation.

Why do I need zinc?

Zinc is much more than an essential nutrient. Besides providing huge health benefits, it plays a vital role in body functions, including

• Wound healing:  It helps in wound repair, builds new cells, and keeps tissues strong and healthy.
• Immune support: It supports the immune system, helping to fight off germs, viruses, and infections.
• Fertility and pregnancy: It supports fertility in both men and women and is especially important for a healthy pregnancy and proper foetal development.
• Skin health:  It helps in skin repair, reduces inflammation, and protects your skin from acne, rashes, or dry skin.
• Cell growth: It is essential for the DNA creations and protein synthesis. It builds the block of your cells. Without enough zinc, your body can’t grow or function properly.
• Cell protection: It helps protect your cells from damage caused by harmful substances like free radicals (unstable molecules that can harm cells).

Who is at high risk for zinc deficiency?

While anyone can be deficient in zinc, certain groups are more vulnerable:

Children under 5

• Reason: Due to rapid growth and higher nutritional needs, zinc deficiency can lead to stunted growth and increased infection rates.

Pregnant and lactating women

• Reason: Their zinc requirement is higher to support the growing foetus and milk production.

Vegetarians and vegans:

• Reason: Plant-based diets often lack bioavailable zinc, and some plant compounds can inhibit its absorption.

Elderly individuals:

• Reason: Ageing reduces the body’s ability to absorb nutrients efficiently, including zinc.

People with digestive disorders: 

• Reason: Conditions like Crohn’s disease, coeliac disease, or IBS can impair zinc absorption.

Alcoholics:

• Reason: Excessive alcohol reduces zinc absorption and increases urinary excretion.

What are the common causes of zinc deficiency?

• Inadequate dietary intake: Diets low in animal protein or rich in phytates (found in grains and legumes) can limit zinc absorption.
• Chronic illness or inflammation: Long-term health conditions increase zinc requirements.
• Malabsorption disorders: Poor absorption in the gut can prevent sufficient zinc uptake.
• Excessive loss: Through diarrhoea, sweating, or chronic infections.
• Medications: Certain drugs like diuretics or proton pump inhibitors may interfere with zinc levels.

What are the early warning signs or symptoms of zinc deficiency?

Zinc deficiency doesn’t usually show up overnight. It sneaks in, often mistaken for other issues. 

Here are some early signs to watch out for:

• Frequent infections or slow recovery from illnesses
• Hair thinning or hair loss
• Dry, flaky skin or acne
• Loss of appetite
• Poor wound healing
• Impaired taste or smell
• White spots on fingernails
• Mood swings or depression
• Delayed growth in children

If you experience a combination of these symptoms, it might be time to check your zinc levels.

Zinc Intake Recommendation

According to the PubMed Central (PMC) repository, the recommended daily elemental intake is as follows:

• 3 mg/day for children under 4 years
• 5 mg/day for children between 4 and 8 years
• 8 mg/day for children between 9 and 13 years
• 9 mg/day for women (non-pregnant and non-lactating)
• 11 mg/day for men
• 11 to 12 mg/day for pregnant and lactating women

Proven Ways to Reverse Zinc Deficiency Quickly

Thankfully, zinc deficiency is both preventable and treatable. Here’s how you can boost your zinc levels effectively:

Include Zinc-Rich Foods in Your Diet

Foods high in zinc include:

• Meat (especially red meat)
• Shellfish (oysters, crab)
• Dairy products
• Eggs
• Legumes (chickpeas, lentils, beans)
• Nuts and seeds (pumpkin seeds, cashews)
• Whole grains

For vegetarians, pairing legumes with vitamin C-rich foods (like tomatoes or citrus) can enhance zinc absorption.

Consider Supplementation

If your diet isn't meeting your needs, or if you're part of a high-risk group, supplements may be necessary. Zinc supplements are generally safe, but it's important not to overdo it. The recommended daily intake (RDI) for adults is around 10-12 mg.

Always consult a healthcare provider before starting any supplement.

Avoid Inhibitors

Limit intake of substances that reduce zinc absorption, such as:

• Excessive caffeine or alcohol
• High-dose calcium or iron supplements (taken separately from zinc)
• Foods high in phytates (soaking, fermenting or sprouting grains can reduce their effect)

Manage Underlying Health Conditions

If malabsorption or chronic illnesses are the root cause, treating those will be essential to restoring zinc balance.

Routine Testing

Regular blood tests can help monitor your zinc status, especially if you fall into a high-risk category.

Final Thoughts

Zinc may not be the flashiest mineral, but it’s a foundational one. In a country like India, where over a quarter of the population is potentially zinc deficient, awareness and proactive nutrition can make a huge difference.

If you’ve been dealing with recurring infections, poor healing, or even persistent skin issues, don’t ignore them. Zinc might just be the missing link. By making small yet powerful changes in your diet and lifestyle, you can protect your health in the long run. Your body talks. Listen to it. And maybe, just maybe, it’s asking for more zinc.

FAQs

Can zinc deficiency cause hair loss?

Yes, a lack of zinc can lead to hair thinning or hair loss because zinc supports healthy hair growth.

Does zinc deficiency cause acne?

Zinc deficiency can contribute to acne by impairing skin healing and increasing inflammation.

How to detect zinc deficiency?

Zinc deficiency is detected through blood tests and by observing symptoms like frequent infections, slow wound healing, and skin issues.

Which food has high zinc?

Foods high in zinc include oysters, beef, pumpkin seeds, and lentils.

Which disease is caused by a deficiency of zinc?

Zinc deficiency can lead to growth retardation, weakened immunity, and skin disorders.

What organs are affected by zinc deficiency?

The immune system, skin, digestive tract, and reproductive organs are commonly affected by zinc deficiency.

What happens if zinc is high in the body?

Too much zinc can cause nausea and headaches and interfere with the absorption of other essential minerals like copper.