Take a look at your nails – see any white spots? Struggling with acne, brain fog, or frequent illnesses? You could be deficient in zinc. 

Zinc is a trace mineral that is essential for life. It plays a crucial role in various bodily functions, including immune support, cell growth, and hormone regulation. Despite its importance, zinc deficiency is surprisingly common, affecting approximately 30-50% of Americans. 

Many people in the United States suffer from sub-optimal zinc levels, which can lead to a range of symptoms. Part of the reason why many Americans are low in zinc is due to gut dysbiosis (aka leaky gut), which prevents you from adequately absorbing nutrients from food in your gut. If your micronutrients are chronically low, you need to investigate your gut – if you consume the Standard American Diet (a diet high in processed foods and refined sugars), chances are you have some degree of gut dysbiosis.

In this post, we’ll explore the signs and symptoms of zinc deficiency and how you can address them.

 

What Is Zinc and Why Is It Important?

Zinc is considered an essential trace mineral, which means that your body needs it to function properly, but it can’t produce it on its own. You must obtain zinc through food or supplements. Zinc plays a significant role in supporting your immune system, healing wounds, and regulating hormones, particularly thyroid hormones. Additionally, it supports healthy skin, hair, and nails, as well as thyroid function. Zinc also aids in protein synthesis, DNA synthesis, and cell division, all of which are crucial for growth and development.

Symptoms of Zinc Deficiency

Here are some common signs and symptoms that may indicate sub-optimal zinc levels:

1. Impaired Immune Function

One of the most noticeable signs of zinc deficiency is a weakened immune system. Zinc plays a critical role in the functioning of immune cells, and without adequate levels, your body may struggle to fight off infections. People with zinc deficiency tend to get sick more frequently and may have a prolonged recovery time. If you find that you’re getting sick often or that illnesses linger longer than they do for others, it could be a sign that your immune system is not functioning optimally due to a lack of zinc.

2. Hair Loss

Zinc is essential for healthy hair growth, as it helps to support the health of hair follicles. A deficiency in zinc can lead to hair thinning, excessive hair shedding, or even bald patches. If you notice that your hair is becoming thinner or that you are losing more hair than usual, it may be related to a lack of zinc. Zinc deficiency is also linked to changes in hair texture, with some people experiencing dry, brittle hair.

3. Skin Problems

Skin issues like acne, rashes, and eczema are also common symptoms of zinc deficiency. Zinc is known for its role in maintaining skin health, and a deficiency can lead to a variety of skin problems. For example, zinc deficiency is linked to the development of cystic acne, which can be painful and difficult to treat. Additionally, unexplained rashes or increased sensitivity to skin irritants, such as soaps or detergents, may indicate a zinc deficiency. Zinc’s anti-inflammatory properties also make it helpful in managing skin conditions like eczema and psoriasis.

4. Fatigue

Fatigue and low energy levels are common complaints associated with zinc deficiency. Zinc is involved in hundreds of biochemical reactions in the body, including those that regulate your metabolism and energy production. If you’re constantly feeling run down, even after a full night’s sleep, zinc deficiency could be a contributing factor. While fatigue can be caused by many different issues, if it’s accompanied by other signs like immune system weakness, hair loss, or skin problems, it’s worth considering zinc as a potential culprit.

5. Thyroid Issues

Zinc plays an important role in thyroid function, particularly in the conversion of thyroid hormone from T4 to T3, the active form of the hormone. If zinc levels are low, this conversion process can be impaired, leading to mild thyroid problems such as low T3. Symptoms of low thyroid function include weight gain, fatigue, constipation, and dry skin. Zinc deficiency can also exacerbate conditions like Hashimoto’s thyroiditis or Graves’ disease, both of which involve autoimmune responses that affect thyroid function.

6. Reduced Appetite

A decreased appetite is a less common but notable sign of zinc deficiency. Zinc is involved in the regulation of taste and smell, and low levels of zinc can lead to a reduced sense of taste, which may make food less appealing. This, in turn, can result in a lack of appetite. In some cases, a deficiency in zinc may also affect the body’s ability to properly metabolize food, leading to further complications.

7. Food Allergies or Sensitivities

Interestingly, zinc deficiency can increase your susceptibility to food allergies and sensitivities. When zinc levels are low, the body becomes more sensitive to various foods, potentially leading to increased reactions to foods that were previously well-tolerated. These reactions may be in the form of digestive issues, rashes, or other allergic responses. Addressing zinc deficiency could potentially reduce these sensitivities over time.

8. Digestive Problems (Including Diarrhea)

Zinc deficiency can lead to digestive issues like diarrhea or loose stools. Since zinc is involved in numerous digestive processes, including the regulation of enzymes and the immune system in the gut, a deficiency can disrupt these functions. If you’re experiencing gastrointestinal issues like diarrhea that come on without any apparent cause, zinc deficiency could be contributing to your symptoms.

 

How to Test for Zinc Deficiency

Testing for zinc deficiency can be tricky. Blood tests are not always the most accurate way to assess zinc levels because the body tightly regulates zinc levels in the blood. Even if you have symptoms of zinc deficiency, your blood levels may appear normal. In traditional blood panels, a decreased Alkaline Phosphatase can indicate low zinc. In many cases, it’s more practical to address the deficiency directly by supplementing with zinc, especially if you have multiple symptoms on the list.

 

How to Address Zinc Deficiency

If you’re experiencing signs of zinc deficiency, there are several ways you can increase your zinc intake:

Conclusion

Zinc is a vital nutrient that supports a wide range of functions in the body, from immune health to thyroid function to skin and hair health. If you’re experiencing any of the symptoms of zinc deficiency, such as frequent illness, hair loss, skin issues, fatigue, or digestive problems, it may be worth considering a zinc supplement or increasing your dietary intake of zinc-rich foods. While blood tests can sometimes be unreliable for diagnosing zinc deficiency, supplementing with zinc tends to improve symptoms in many cases, helping you restore balance and promote better overall health.

Disclaimer 

These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure or prevent any disease. This information is for educational purposes only, please consult with your medical provider before implementing anything new into your daily regimen.