What is Zinc Deficiency and What Are Its Symptoms?

Zinc is one of the essential minerals needed by the body, naturally found in some plant-based and animal-based foods. Minerals are inorganic elements that are necessary for the continuation of vital functions in the body. About 4-6% of the human body is made up of minerals. One of the most important characteristics of minerals is that they cannot be produced by the body. In other words, to meet the body’s mineral needs, they must be obtained from external sources such as food and/or dietary supplements. One of the essential minerals required by the body is zinc. Zinc deficiency occurs when there is an insufficient intake of zinc through food or when there is a problem that affects zinc absorption in the body. Questions such as “What is zinc and what are its benefits?” “How can zinc deficiency be identified?” “What foods contain zinc?” and “Who is at risk for zinc deficiency?” will be answered in detail in the following sections.

What is Zinc?

Zinc is one of the micronutrients (required in small amounts) that plays an important role in human nutrition, comprising approximately 4-6% of the total body weight (1-2.5 grams), making it the second most abundant mineral in the human body after iron. Zinc is required for the proper functioning of over 300 enzymes involved in biochemical reactions in the body. However, zinc must be taken in the recommended doses. Otherwise, it may cause toxic effects such as nausea, vomiting, and fatigue. Zinc absorption in the body occurs in the duodenum (the first part of the small intestine) and jejunum sections of the small intestine. Excretion of zinc from the body generally occurs through sweat and urine, and sometimes through feces. If there are digestive system issues that interfere with zinc absorption or excretion, zinc deficiency or zinc toxicity can occur.

What Are the Symptoms of Zinc Deficiency?

Under normal conditions, zinc deficiency is rare in people who eat a balanced and healthy diet. Zinc deficiency can occur when zinc-containing foods are not sufficiently included in the daily diet and/or when there is a health issue affecting zinc absorption in the body. Additionally, zinc deficiency may be observed in babies who are breastfed by mothers with zinc deficiency, people with weak immune systems for any reason, or those taking medications that suppress the immune system. Zinc deficiency is also more commonly seen in developing countries, where children may not be able to eat properly.

Since zinc plays a crucial role in many metabolic activities in the body, severe zinc deficiency can lead to symptoms such as growth and development delays, delayed puberty, skin problems, and chronic diarrhea. The main symptoms of zinc deficiency include:

• Slow wound healing, baldness, skin dryness, nail deformities, and other skin problems
• Increased sensitivity to allergens, frequent infections, and an increased risk of pneumonia
• Digestive issues such as diarrhea, abdominal pain, and decreased sense of taste
• Growth and development delays
• Lack of concentration
• Increased risk of dementia
• Psychological problems such as depression
• Weak bones
• In pregnancy, zinc deficiency can lead to premature birth and low birth weight

In addition to the above, some studies suggest that zinc deficiency may cause hormonal imbalances, leading to reproductive system issues.

What Are the Benefits of Zinc?

In addition to macronutrients such as protein, fat, carbohydrates, water, and fiber, the body also requires micronutrients like zinc and iron for vital functions. The main benefits of zinc include:

• It plays a role in acid-base metabolism
• It contributes to DNA synthesis
• It is involved in the metabolism of macronutrients like carbohydrates, fats, and proteins
• It plays a role in the normal metabolism of vitamin A
• It is essential for maintaining normal nails, hair, skin, bones, and vision
• It is important for the immune system
• It plays a role in cell division

In addition to the above, many scientific studies have shown a relationship between zinc and the common cold. A scientific study has demonstrated that taking 80-92 milligrams of zinc daily can reduce the duration of the common cold by 33%.

Foods Containing Zinc

Zinc is one of the minerals that naturally occurs in many foods. The main foods containing zinc are as follows:

• Meat and meat products, such as salami and sausage
• Pumpkin seeds
• Tahini
• Edible offal products, such as liver
• Red meat and poultry
• Aquatic animals such as mussels and shrimp
• Fish such as sardines, salmon, anchovies, and garfish
• Grains and grain products such as oats, rye flour, and wheat flour
• Animal products such as milk, dairy products, and eggs

In addition to the foods listed above, one of the best sources of zinc is water.

How Much Zinc is Needed Daily?

It is possible to meet the body’s daily zinc requirement with a balanced diet. The daily zinc requirement can vary depending on age, gender, and special conditions such as pregnancy. For adult men, the daily zinc requirement is 11 mg, while for women, it is 8 mg. For children aged 9-13 years, 8 mg of zinc is recommended daily. During pregnancy and breastfeeding, women should consume 11-12 mg of zinc daily.

Who Is at Risk of Zinc Deficiency?

Zinc deficiency, often due to inadequate nutrition, is commonly observed in developing countries. Individuals at higher risk for zinc deficiency include:

• People with digestive system diseases such as Crohn’s disease
• Vegetarians or vegans
• Pregnant or breastfeeding women
• Babies who are exclusively breastfed when they should transition to solid foods
• People with sickle cell anemia
• People with chronic kidney disease
• Those who are undernourished

Zinc Deficiency in Infants and Children

Zinc deficiency due to inadequate and imbalanced nutrition affects a large portion of the population, particularly infants and children. Some studies show a relationship between zinc deficiency and an increased risk of pneumonia in infants. Research indicates that approximately 450,000 children under the age of 5 die each year worldwide due to weakened immune systems caused by zinc deficiency, leading to infectious diseases. Zinc deficiency in infants and children can result from inadequate nutrition, as well as from mothers who were zinc-deficient during pregnancy and breastfeeding, making their babies more prone to zinc deficiency.

Symptoms of Zinc Excess

Zinc is one of the essential micronutrients required by the body. In other words, only a small amount is necessary to meet the body’s needs. Just as zinc deficiency can cause health problems, excessive zinc intake can also lead to health issues. When zinc is consumed in excess or when there is a problem with zinc elimination from the body, it can result in toxic effects due to the accumulation of too much zinc. Symptoms of zinc excess may include:

• Nausea and vomiting
• Loss of appetite
• Difficulty walking
• Confusion
• Stomach and abdominal pain

Home Zinc Testing

Since both zinc deficiency and excess can lead to serious health problems, regular zinc testing can help prevent health issues before they arise. Thanks to the widespread availability of home healthcare services, it is now possible to conduct zinc tests at home.

For a healthy life, don’t forget to schedule an appointment with a specialist doctor and undergo the necessary checks.