Signs You May Be Zinc Deficient
A supply of minerals is essential for all living creatures, be they plants, animals, or humans. Minerals are essential elements found in the soil through the erosion of mineral salts. We consume minerals by eating plants that grow in the soil and foods derived from animals that consume plants. Minerals are used by the human body for many biochemical activities, including the functioning of the nervous, musculoskeletal, and cardiovascular systems. Some minerals, such as calcium, are macrominerals needed in large quantities. Others, known as trace minerals, are needed in small quantities. One of these trace minerals necessary for daily health is the mineral whose name begins with the last letter of the alphabet, zinc.
Zinc, like other minerals, is needed for a variety of vital functions. It plays a role in immune function and healing. It is a powerful antioxidant important for eye health. Zinc also plays a role in energy production, protein metabolism, enzymatic activity, and growth and development. Although we do not need large quantities of zinc, many of us still do not get enough.
Zinc deficiency
Although zinc deficiency is much more common in people living in developing countries, it is not uncommon for those living in Canada to have mild zinc deficiencies that can have negative effects on their health. Health Canada estimates that 10 to 35% of Canadians have a diet deficient in zinc.1 This percentage increases to 40% among men over 70 years of age.2 Many people theorize that our soils are increasingly poor in minerals, such as zinc, due to modern farming methods.3
A lack of zinc can impair immunity and wound healing. It can also lead to an increase in infections, unwanted weight loss, hair loss, diarrhea, poor intellectual performance, as well as skin problems and male infertility.4
Several groups are more susceptible to mild zinc deficiencies: those suffering from diarrhea, vegans and vegetarians, alcoholics, pregnant and breastfeeding women, and anyone experiencing malabsorption problems, which often affect the elderly.5
Consuming zinc-rich foods is key to maintaining proper levels of this nutrient. Foods derived from plants and animals containing a good supply of zinc exist: pumpkin seeds, cashews, mushrooms, egg yolks, and grass-fed chicken, lamb, and beef. People who do not consume foods containing zinc or who are unable to absorb a sufficient amount can turn to zinc supplements.
Zinc supplements: choices and benefits
Zinc supplements are available in various potencies and can come from different sources. Zinc citrate, zinc linked to citric acid, is considered a form of zinc that can be easily absorbed. In a study demonstrating zinc absorption by isotope tracing, zinc citrate showed increased absorption compared to zinc gluconate and zinc oxide forms.6 Typically, in Canada, zinc supplement doses range from 10 to 50 mg, the appropriate amount to take depends on the person's level of deficiency. Zinc supplements are known to offer the following benefits:7
- They contribute to the maintenance of immune function.
- They contribute to the formation of connective tissues.
- They contribute to the maintenance of healthy skin.
- They help the body metabolize carbohydrates.
- They help the body metabolize proteins.
- They help the body metabolize fats.
Copper and zinc: a perfect balance
Preventing zinc deficiencies is important, but supplementation must be done with caution. Taking zinc as a single supplement ingredient can have unintentional consequences. While taking high-dose zinc supplements helps increase levels over long periods of time, it can also lead to a deficiency of another mineral, copper. This deficiency is caused by the competition between these two minerals in the digestive tract. In fact, Health Canada recommends that an adult who consumes more than 30 mg of zinc per day ensure they consume less than 2 mg of copper.8 Copper, like zinc, is necessary for human immune health.
A balanced solution: zinc and copper
Health First's Zinc plus Copper is a good choice for people with a zinc deficiency. This formula has been designed to promote high absorption and mineral balance. It contains zinc from a citrate source to facilitate the absorption of a high dose of 50 mg. According to Health Canada recommendations, the formula contains 2 mg of copper to maintain an appropriate balance of copper levels in the body.