Do you know if you’re getting enough zinc? It’s a common nutrient deficiency, especially in women. Being low in this vitally important mineral leaves your immune system vulnerable to attack by viruses and bacteria.

Your body cannot produce or store much zinc, therefore it’s necessary to get optimal levels each day through your diet or supplements. The recommended daily intake (RDI) is 11 mg for adult men and 8 mg for adult women. That doesn’t sound like much, but it’s surprisingly difficult to obtain. Many people don’t eat enough zinc-rich foods, and some components of plant foods such as grains, legumes and nuts can hinder zinc absorption.

Your body requires zinc for the activity of more than 300 enzymes which are necessary for a healthy metabolism, digestion, nerve function, wound healing and immune function. Children and teenagers have a high requirement for zinc because it’s required for body growth and development.

You need zinc for a strong immune system

Zinc has powerful anti-viral effects. Zinc deficiency is harmful to white blood cells and the thymus gland. Zinc deficiency causes a decrease in natural killer cell activity and increased susceptibility to infections.

Ways zinc helps your immune system:

  • Protection of cell membranes from cell-damaging chemicals and toxins.
  • Closure of pores in the lung’s tiny blood vessels to reduce trans-capillary leakage of fluid. This means zinc can help stop the lungs from filling up with fluid when inflammation occurs such as in a cytokine storm due to an infection.
  • Reducing mucus production.
  • Stimulating production of interferon (an antiviral protein produced by immune cells).
  • A review of seven studies showed that 80 to 92 mg of zinc per day may reduce the length of the common cold by up to 33 percent. (This is a very high zinc level and is only intended for short term use).
  • Zinc supplementation can significantly reduce the risk of infections and promote a strong immune response in older adults.

You may be zinc deficient

This is especially common in women, vegetarians and vegans. Many foods contain zinc, but it is best absorbed from animal foods. The zinc in legumes, lentils, nuts and seeds isn’t absorbed as well due to the presence of phytates. Soaking these foods does reduce phytate levels to some degree, as does sprouting them. Animal foods high in zinc include red meat, liver and seafood. You can ask your doctor for a zinc blood test to make sure you’re getting enough.

The following symptoms may be due to zinc deficiency. Please be aware, they can be caused by other conditions. If in doubt, consult your doctor.

  • Impaired wound healing
  • Acne
  • Repeated infections or infections that are slow to resolve
  • Skin rashes
  • Chronic diarrhea
  • Behavioral issues in children
  • Delayed growth and development in children
  • White spots on fingernails
  • Delayed sexual maturity in teenagers
  • Low testosterone in men
  • Decreased appetite
  • Loss of smell
  • Impaired fertility

Increasing the amount of zinc-rich foods in your diet and taking a zinc supplement can help address these issues.

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3775249/

https://pubmed.ncbi.nlm.nih.gov/28515951/

The above statements have not been evaluated by the FDA and are not intended to diagnose, treat or cure any disease.

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