Zinc deficiency - causes, symptoms & how to remedy it

Zinc deficiency occurs when our bodies lose more zinc over the long term than we can replenish through our diet. This negative balance may primarily be due to insufficient zinc uptake or increased zinc losses.

Zinc is involved in many processes in our bodies. So it’s no wonder that a shortage of zinc can cause problems all over the body. The most important symptoms of zinc deficiency include...

Zinc is involved in the formation and control of many of the body’s messenger substances. This also includes the thyroid hormones, which act as the body's accelerator pedal. Studies show that people with hypothyroidism often have zinc deficiency. 

However, zinc does not only affect the thyroid and the body's metabolism. The trace element also plays a role in appetite control and eating behaviour. A large-scale study in 2020 concluded that zinc could be of interest to both underweight and overweight people. Thus, dialysis patients with unwanted weight loss were able to gain weight by taking zinc, while weight loss was observed in overweight but otherwise healthy people.

Zinc deficiency self-test

Although the following self-test does not replace blood analysis, it can help to estimate the personal risk of zinc deficiency.

What should I eat if I have zinc deficiency?

Daily zinc refuelling is required to avoid falling into zinc deficiency. Good zinc sources include meat, cheese, milk and eggs. Plant-based foods also contain zinc. These include legumes and grain products such as amaranth, oats and wheat germs. But nuts such as almonds and walnuts are also rich in zinc.

But not everything that zinc could theoretically be contained in a foodstuff necessarily makes it into our bodies. Thus, zinc intake in plant-based foods is strongly dependent on the simultaneous phytate intake. Phytate can form complexes together with zinc so that the trace element is no longer absorbable by the body. However, phytate can be broken down and the availability of zinc increased by soaking for several hours as well as by sourdough fermentation or germination. The absorption of zinc is also improved by simultaneous combination with animal protein.

Zinc antagonists in our diet

• Phytate in whole grain (exception: sourdough bread)
• Phosphates in meats and sausages, processed and cream cheese, soft drinks and many finished products
• Oxalate in certain vegetables such as spinach, beetroot, sour amps, rhubarb
• Histidine in dairy products
• Tannins in wine, black and green tea.

Rectify zinc deficiency with a food supplement

People who suffer from zinc deficiency can offer their body additional zinc with targeted zinc supplements. Zinc supplements are available in every conceivable form – as zinc drops, capsules, tablets, powder or shower. A good zinc supplement is not only particularly pure (i.e. free of unnecessary technical excipients), but also contains highly absorbable zinc compounds. These include organic zinc compounds (e.g. zinc citrate, zinc picolinate, zinc gluconate) and amino acid bound zinc compounds (e.g. zinc bisglycinate).

Pregnant women and breastfeeding mothers have an increased need for zinc, which also increases their risk of zinc deficiency. It is no coincidence that the trace element is increasingly needed in these life phases.

Pregnancy. Pregnancy is a feat of strength for the female body. After all, a highly complex human organism is created from a single cell within a few months. Zinc, which plays an important role in growth processes, cell differentiation and the increased metabolism, must not go missing here. In addition, women lose more zinc during pregnancy due to the increased urge to urinate. For this reason, expectant mothers should pay special attention to their zinc supply. After all, zinc deficiency can increase the risk of your baby being born too early or too small.

Breastfeeding. The first weeks after birth are also very much a sign of growth. During this time, the infant zinc supply in nursing babies takes place exclusively via breast milk. The fact that the baby “eats along” is also reflected in the maternal zinc requirement. Thus, zinc recommendations for breastfeeding mothers are noticeably higher and consequently their risk of zinc deficiency is also greater. 

An unfulfilled desire to have children can be a stressful situation for couples. The reasons for this can be varied. In addition to illnesses and advanced age, certain micronutrient deficiencies can also play a part in involuntary childlessness. 

In order to support couples on their way to parenthood, zinc is essential. The trace element influences its function in the formation of sex hormones, libido and fertility. It is also involved in sperm production. In women, a zinc deficiency can lead to menstrual disorders and impair their ability to conceive. In turn, zinc deficiency in men can affect sperm quality and testosterone levels and reduce male fertility.

Due to its role in growth and development processes, zinc is essential, especially in childhood and adolescence. Studies indicate that zinc supplementation can lead to improvement in growth, especially in infancy. In turn, a deficiency can promote the occurrence of diarrhoea and pneumonia – the most common causes of death in children under five years of age worldwide.

Zinc also affects the brain in many ways. The trace element is required during brain development and plays a role in regulating communication between nerve cells. Studies repeatedly document lower zinc levels in various body compartments (serum, erythrocytes, hair, nails, urine) in children with ADHD compared to healthy people. In contrast, the targeted intake of zinc led to a reduction in impulsivity, hyperactivity and impaired social behaviour in studies.

Women in menopause should also pay attention to zinc. The trace element is not only required to produce sex hormones, it also helps maintain hormone balance. 

Especially at the beginning of menopause, zinc deficiency can promote hormonal fluctuations. A good zinc supply, on the other hand, not only has a harmonising effect on hormone balance and libido, it has also been shown in studies to improve the cognitive performance and emotional well-being of women during menopause.

Zinc deficiency can throw the perfect biochemical interplay of the miracle of human life off track and result in a variety of physical and mental conditions. It is therefore all the more important to detect zinc deficiency as early as possible and to counteract it in a targeted manner. The easiest way to remedy zinc deficiency is to take a high-quality zinc preparation. Your doctor will be happy to advise you.