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

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

1. WHO — Zinc: Essential trace element

2. Mayo Clinic — Zinc supplements: Benefits and risks

3. FDA — Zinc Fact Sheet for Health Professionals

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.