03.02.2025.
Zinc is a mineral, which is involved in hundreds of chemical reactions in the human body. Zinc is important for immune function, acid-base balance, digestion, growth and development, skin and hair health, genetic transcription, antioxidant activity and much more.
What if I do not get enough zinc?
Because zinc affects so many systems in the body, there is no single distinct symptom of zinc deficiency. Some of the more common symptoms include loss of or diminished smell and taste, poor wound healing, hair loss, roughening of skin/rashes, low libido (men), canker sores, lethargy, and deformed nails.
If symptoms progress, there can be serious immune problems, severe diarrhoea, severe hairloss (even total), loss of night vision, and significant rash around the mouth and genitals.
What are the other symptoms?
- Infections – especially skin, respiratory, GI and urinary
- Metallic taste in mouth
- Lip fissures, cracked/peeling lips
- Anorexia, loss of appetite
- Prostate problems (men)
- Irregular menses (women)
Where can I get zinc?
Zinc is found in a wide variety of foods. Some of the best sources include shellfish, other seafood, meat, dairy products, legumes (beans, peas, lentils), nuts and seeds. Zinc is also found in most multivitamins and in a wide variety of dietary supplements.
Zinc may be better absorbed if you take it with a protein-rich meal. If you know you have a significant problem with fat malabsorption, it may be better to take zinc on an empty stomach.
If you are taking a separate zinc supplement for zinc deficiency, it is best to take it separately for calcium and iron supplements.
Other important things
Excessive zinc intake can be toxic. Zinc can also deplete copper in the body, so if you are taking supplemental zinc, you need to make sure you have adequate copper.
High doses of zinc can also cause digestive and renal problems, so it is best to take high doses only when instructed to do so by your doctor and only for the recommended length of time.
Be sure to ask your doctor about follow-up lab work.
Try this recipe:
Garlic butter shrimp with spinach & quinoa
A quick and delicious way to boost your zinc intake with shrimp, dairy, and seeds.
Ingredients:
- 200g shrimp (or other shellfish)
- 1 cup cooked quinoa
- 1 tbsp butter
- 1 garlic clove, minced
- 1 handful fresh spinach
- 1 tbsp pumpkin seeds (for extra zinc)
- 1 tbsp grated Parmesan cheese
- Salt & pepper to taste
- Lemon wedge for serving
Instructions:
- Heat butter in a pan over medium heat. Add garlic and cook until fragrant.
- Add shrimp, and season with salt and pepper.
- Toss in spinach and stir until wilted.
- Serve over cooked quinoa, and sprinkle with pumpkin seeds and Parmesan.
- Squeeze a bit of lemon on top and enjoy!
Always aim for a balanced diet and consult a healthcare professional before making significant dietary changes or taking supplements.
SOURCE
NHS UK
Whittington Health NHS Trust
