Zinc deficiency? These are the symptoms and how to fix it.
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Leesduur: 4 min
Did you know that a zinc deficiency can weaken your immune system, cause hair loss, or even alter your sense of taste? Globally, 1 in 5 people are deficient.
Zinc is crucial for your immune system, wound healing, and even your energy, but many people don't get enough of it, especially if you don't eat meat often. (1) In the Netherlands, up to 20% of elderly people and vegans have too low a zinc intake. (2)(3)
Curious how to recognize and prevent a deficiency? Then read on, because I'll tell you everything you need to know in this clear article.
Zinc deficiency is common and can lead to symptoms such as fatigue, hair loss, reduced sense of taste and a weakened immune system, especially in the elderly and vegans.
Causes include insufficient animal nutrition, poor absorption in the intestines, increased losses due to illness or sweating, and a higher requirement during pregnancy or growth.
Deficiencies can usually be easily corrected with zinc supplements, zinc-rich foods, and improved absorption through dietary choices; noticeable improvements often become visible after a few weeks to months.
Symptoms of a zinc deficiency
Zinc plays a role in almost every system in your body, from skin and hormones to your immune system.
A deficiency is often subtle at first, but symptoms can worsen over time. These are the most common signs:
- Dry skin or acne
- Brittle nails
- Food tastes bland
- Less sharp sense of smell
- More frequent colds or flu
- Wounds that heal slowly
- Fatigue or less energy
Difficulty concentrating - In men: Lower testosterone levels or reduced sperm quality
- In women: Disrupted cycle
More serious deficiency:
- Growth retardation (in children)
- Skeletal problems
- Night blindness
What causes a zinc deficiency?
A zinc deficiency can arise from a few simple causes. Here are the main reasons why you might not be getting enough zinc:
- Too little zinc in your food - Vegans or people who eat little meat or fish often get too little zinc, because plant foods contain less easily absorbable zinc due to phytates. (3)(4)
- Poor absorption in your gut - Conditions like celiac disease or chronic diarrhea prevent your body from properly absorbing zinc. (4)(5)
- Loss through your body - Heavy diarrhea or sweating (for example during intense exercise) causes you to lose zinc through your stool or sweat. (4)
- Chronic Diseases - Conditions like diabetes or rheumatoid arthritis can lower your zinc levels through inflammation or increased excretion. (5)(6)
- Higher Needs - During pregnancy, breastfeeding, or as a child, you need more zinc (per pound of body weight), which can cause a deficiency if you don't eat enough. (3)(5)
How do you replenish a deficiency? Follow my step-by-step plan.
Good news: A zinc deficiency can often be quickly remedied. With these steps, you'll usually be back on track within weeks:
- Take a supplement – A zinc supplement is the fastest way to replenish your zinc. A dose of 7–15 mg per day is often sufficient. Take it with a meal and stay below the safe limit of 25 mg per day.
- Eat zinc-rich foods – Think meat, fish (oysters are great, but they're not on your daily menu), shellfish, nuts, seeds (especially pumpkin seeds), and whole grains.
- Improve absorption – Soak or ferment grains and legumes. This breaks down phytates that would otherwise block zinc. It's also wise to combine zinc with foods rich in vitamin C (such as bell peppers or oranges) for better absorption.
- Check the cause – Do you have persistent symptoms or certain conditions (such as celiac disease, diabetes, or intestinal problems)? Then have your blood tests checked and consult your doctor.
- Lifestyle also counts – Getting enough sleep, less stress and regular exercise help your body utilize zinc better.
Good to know : You can often see a difference in your blood values within a few weeks, but you usually only see noticeable effects on your energy, skin or immune system after 1–3 months. (4)
How much zinc do you need daily?
According to the Health Council, these are the recommendations: (1)(2)
- Adult men - 9 mg per day
- Adult women - 7 mg per day
- Pregnant women - 9.1 mg per day
- Breastfeeding women - 11 mg per day
Good to know : The safe upper limit for adults is 25 mg per day. Long-term intake above this limit can lead to copper deficiency or intestinal problems.
My personal advice
I make sure I eat enough zinc-rich foods every day. For example, I eat nuts and seeds with my breakfast every morning (oatmeal, yogurt, or smoothie). And I regularly eat fish with my lunch.
But because I know that zinc absorption can sometimes be difficult (especially with many grains and legumes), I also choose to take a supplement.
I recommend that you choose a high-quality supplement with easily absorbable, organic forms of zinc (bisglycinate and methionine) and copper , so that the balance is maintained.
Our Zinc Complex is a great example of such a top product:
Ebrina van der Bijl
Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.
Sources used
- Nutrition Center. (nd). Zinc . https://www.voedingscentrum.nl/encyclopedie/zink
- EFSA Panel on Dietetic Products, Nutrition and Allergies. (2014). Scientific Opinion on Dietary Reference Values for zinc. EFSA Journal, 12 (10), 3844. https://doi.org/10.2903/j.efsa.2014.3844
- Wessells, K. R., & Brown, K. H. (2012). Estimating the global prevalence of zinc deficiency: Results based on zinc availability in national food supplies. Food and Nutrition Bulletin, 33 (4), 239-256. https://doi.org/10.1177/156482651203300403
- Lowe, NM, Medina, MW, Stammers, AL, Patel, S., Souverein, OW, Dullemeijer, C., ... & Warthon-Medina, M. (2020). Zinc deficiency in low- and middle-income countries: Prevalence and approaches for mitigation. Journal of Human Nutrition and Dietetics, 33 (5), 624-634. https://doi.org/10.1111/jhn.12791
- Li, J., Cao, D., Huang, Y., Chen, B., Chen, Z., Wang, R., ... & Wei, Q. (2022). Zinc intakes and health outcomes: An umbrella review. Frontiers in Nutrition, 9 , 798078. https://doi.org/10.3389/fnut.2022.798078
- Sanna, A., Firinu, D., Zavattari, P., & Valera, P. (2018). Zinc status and autoimmunity: A systematic review and meta-analysis. Nutrients, 10 (1), 68. https://doi.org/10.3390/nu10010068
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Zinc Complex
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