Zinc deficiency: what to look for
Zinc supports immunity, wound healing, taste/smell, and skin/hair health. Deficiency can develop gradually, often with non‑specific signs. The pointers below draw on reference sources (see professional factsheet).
Clinical signs compatible with zinc deficiency
- Reduced smell/taste (hypogeusia), lower appetite
- Frequent/prolonged infections; slow wound healing
- Dermatitis, dry/irritated skin; increased hair shedding
- Fatigue, irritability; concentration difficulties
- Children/teens: growth delays (medical evaluation)
These signs require a global assessment: diet, comorbidities (GI/renal), medications, alcohol.
Who is more at risk?
- Low intake (highly refined diets, low animal foods/nuts)
- Malabsorption (IBD, celiac), chronic alcohol use
- Pregnancy/lactation: increased needs
- Older age, renal/hepatic impairment
What to do next: diet, labs, and cautious supplementation
- Food sources: oysters/seafood, meat, eggs, nuts (walnuts/almonds), legumes
- Labs: serum zinc (interpret with caution), inflammation panel; repeat if context is compelling
- Supervised supplements: watch interactions (copper/iron) and excess (nausea, metallic taste)
High zinc doses may cause nausea/vomiting, copper deficiency, and immune perturbations. Respect dose/duration; seek advice if on treatment.
Mini‑FAQ
Are plant sources enough?
Yes if the diet is varied (legumes + grains + nuts) and total intake is adequate; watch phytates (soaking/sourdough helps).
When to do a blood test?
Serum zinc has limits; a compelling clinical context + nutrition review is key; repeat if in doubt.
How long until skin/nail improvements?
Often several weeks after intake correction.
