Zinc in the body: how to recognize a deficiency and when to take a test
Have you ever felt tired even after the weekend, your skin flakes for no apparent reason, and your hair starts falling out in clumps? You may have already changed your shampoo and made an appointment with your therapist, but the real culprit lies much deeper. It could be a common but critically important trace element called zinc.
We are used to paying attention to iron or vitamin D, but we often forget that zinc is a driver of immunity, regeneration, hormonal balance and even mood. And if your body starts to hint, it's definitely worth checking.
Why does the body need zinc?
Zinc is a key trace element involved in over 300 enzymatic reactions. It affects immunity, wound healing, protein synthesis, hormonal balance, taste and smell, as well as the condition of the skin, hair, and reproductive function.
The body does not store zinc, so it must be obtained regularly through food or supplements.
What symptoms may indicate a zinc deficiency?
Zinc deficiency often develops gradually and can be easily confused with other problems. However, there are symptoms that can be characteristic:
Dull, brittle hair or hair loss
Worsening of skin condition: dryness, acne, dermatitis
White spots on nails, brittleness
Frequent colds, weakened immunity
Slow healing of wounds
Impaired sense of taste or smell
Irritability, decreased concentration
In children, growth and development delay
In men, decreased libido, problems with spermatogenesis
Who is most at risk of having a zinc deficiency?
Vegetarians and vegans
People with chronic gastrointestinal diseases
Pregnant women
Children in the period of active growth
People with alcohol addictions
Those who take antibiotics or diuretics for a long time
How do you know if you have enough zinc?
The most accurate way is serum zinc test. If necessary, the doctor may also order a zinc test in red blood cells or hair.
Norm: 70–120 mcg/dL in serum
How to replenish zinc levels?
Foods: beef, liver, pumpkin seeds, seafood, legumes
Supplements: as prescribed by a doctor — excess zinc can be toxic
Complex vitamins: contain a safe daily dose
Table: Symptoms of zinc deficiency and associated areas
| Manifestation | Possible cause |
|---|---|
| Dry skin, rashes | Slowed skin cell regeneration |
| Frequent colds | Weakening of immune defenses |
| Hair loss | Disturbances in protein and enzyme metabolism |
| Taste disturbance | Deficit in taste buds |
| Decreased appetite | Zinc is involved in the regulation of hunger |
Why shouldn't you prescribe supplements yourself?
Excess zinc can cause nausea, stomach upset, impaired absorption of other trace elements, and even reduced immunity. The WHO and FDA do not recommend exceeding 40 mg of zinc per day without a doctor's prescription.
References to sources
WHO — Zinc: Essential trace element
Mayo Clinic — Zinc supplements: Benefits and risks
Zinc is an invisible but critically important element. If you feel that «something is wrong» with your body, sometimes the solution starts with a single analysis.
Director of Medi Lab Plus LLC, a doctor of the highest category. Has over 45 years of practical experience in medicine and laboratory diagnostics. Founder and head of the laboratory since 2007. More details…