What are the signs of a zinc deficiency?

A mineral intake is essential for all living creatures, whether 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.
By Health First
3 min read
Quels sont les signes d’une carence en zinc?

A supply of minerals is essential for all living creatures, be they plants, animals, or humans. Minerals are used by the human body for numerous 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 starts with the letter at the end of the alphabet: zinc.

Zinc, like other minerals, is necessary 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, enzyme activity, as well as growth and development. Although we don't need large amounts of zinc, many of us still don't 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 zinc-deficient diet.1 This percentage increases to 40% in men over 70 years old.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 fertility.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 an adequate level of this nutrient. Foods derived from plants and animals that contain 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 enough can turn to zinc supplements.

Zinc supplements: choices and benefits

Zinc supplements are available in various strengths and can come from different sources. Zinc citrate, zinc bound 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, and the appropriate amount to take depends on the person's deficiency level. Zinc supplements are recognized 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

It is important to prevent zinc deficiencies, 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 zinc levels over long periods, 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 at least 2 mg of copper.8 Copper, like zinc, is necessary for human immune health.

A balanced solution: zinc and copper

Zinc Plus Copper from Health First® is a good choice for people with zinc deficiency. This formula was 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.