Zinc is a trace element involved in many biochemical reactions in the body. It is found only in trace amounts in the body, with 65% concentrated in the muscles and 20% in the bones. It plays a major role in the body's functioning because it performs tasks in every cell. Since the body cannot produce it itself, it is essential to consume it daily through food, as a zinc deficiency can have real consequences for our health. However, studies show that 50% of the world's population does not consume enough of it. So how can we tell whether we are deficient in zinc? We explain everything in this article.
What role does zinc play in the body?
It is important to know that zinc has a very significant impact on the body's health. No other mineral has as strong an influence as zinc on the immune system, skin, and hair. It acts on the immune system by stimulating the production of white blood cells, the body's defense agents. It contributes to the synthesis of skin collagen, helps combat skin problems such as acne, and plays an important role in wound healing. It also acts as an antioxidant, helping to slow premature skin aging and prevent hair loss by protecting hair from harmful environmental influences. It also contributes to keratin synthesis and therefore to maintaining healthy hair and nails.
This trace element is also important for cell division, wound healing, the maintenance of neurological and reproductive functions, blood sugar regulation, and the maintenance of vision and smell.
Sources of zinc
Everyone needs an adequate intake of zinc to avoid deficiency. It is found in widely varying amounts in food. Animal proteins such as meat and organ meats, seafood (especially oysters), and cheese generally contain more zinc, in a form that is much better absorbed by the body, than plant-based foods such as nuts, seeds, whole grains, and legumes. In fact, the latter contain what are known as anti-nutrients, such as phytates, oxalates, and phosphates, which prevent the intestines from properly absorbing zinc. Vegetarians must therefore ensure that they consume adequate amounts to avoid deficiencies.
What is the impact of a zinc deficiency?
Daily zinc intake
The body needs very little zinc, but this intake is essential, and many people may suffer from a zinc deficiency without knowing it. Recommended dietary allowances vary according to age and physiological (pregnancy, breastfeeding) and pathological conditions. For children, they range from 8 to 14 mg/day; for men, they are approximately 10 mg/day; for women, approximately 7 mg/day; and for pregnant and breastfeeding women and older adults, approximately 11 mg/day.
Why are you suffering from a zinc deficiency?
Some people are more likely to develop a zinc deficiency because of a lower dietary intake or a greater need. Athletes who sweat heavily, pregnant and breastfeeding women, vegetarians and vegans, people experiencing chronic stress, and people with chronic inflammatory bowel diseases have an increased risk of zinc deficiency. They either lose large amounts of zinc or their intestines cannot absorb enough of it.
How can you tell if you are deficient in zinc?
If the body lacks zinc, it will quickly let you know. Certain specific signs may appear, such as:
- Slow wound healing: a zinc deficiency weakens the healing process
- Loss of appetite: loss of appetite is one of the symptoms of zinc deficiency that has not yet been fully explained
- Extreme fatigue: it is not specific to zinc deficiency, but should still be taken into account
- Memory loss and learning difficulties: brain activity slows down (reduced neurotransmitter production), sometimes accompanied by memory problems
- Depressed mood: over the long term, insufficient zinc intake may play a role in the development of psychiatric disorders and cognitive decline
- Skin problems: skin quality is affected, and the skin may peel, sometimes with acne
- Fragile, dull hair that falls out in greater quantities than usual
- Brittle nails and white spots on the nails
- Frequent colds: zinc deficiency makes the body more susceptible to respiratory and ear, nose, and throat infections
- Sensory disorders (smell, taste, vision)
- Erectile dysfunction
A zinc deficiency can cause health problems. So if you experience several of these symptoms, you can check whether you have an optimal intake with a blood test. If you are indeed deficient in zinc, you can adjust your diet accordingly or turn to supplementation, with dietary supplements rich in zinc and highly absorbable by the body. If you have any doubts, consult a doctor or healthcare professional.
