Zinc deficiency is extremely common, and research has suggested that over 25% of the worlds population is at risk. And that is a conservative estimate. The worst part is that most adults are deficient in zinc and have no idea. I recently got hip to the prevalence of zinc deficiency when taking on nutrition clients. As a part of our initial consult, I give all of my clients who meet me in person a Zinc Tally Test, which can indicate whether or not the body has sufficient zinc. Nine times out of ten, the test indicates that deficiency is present. I took the test myself and discovered my zinc was low and have been supplementing ever since then. The recommended daily intake of zinc for women is 8 mg/day and for men 11 mg/day. For plant-lovers, it’s important to monitor zinc levels because many zinc sources are from animal products; it’s harder now to get adequate zinc from plant sources due to the low quality of soil. Besides increasing your chances of being able to whip your hair back and forth, zinc is key for:
- Clear skin: Zinc deficiency can manifest as acne, eczema, or dry scaly skin.
- Strong Nails: if your nails break often and easily or you have white spots on your nails you may be deficient in zinc
- Proper Immune Functioning: deficiency increases vulnerability to a range of infections
- Proper Elimination: deficiency can lead to diarrhea or increase its severity
- Brain & Emotional Health: insufficient zinc can effect memory retention and mood including irritability, lethargy, and depression
- Vision, Taste, & Smell: deficiency can affect ability to taste, and clarity of vision, and the ability to smell
- Sexual Health: without enough zinc testosterone production can decrease in men
What to do if you are deficient?
Increasing intake of foods that are high in zinc such as pumpkin seeds, dark chocolate, garlic, sesame seeds, chick peas, wheat germ, quinoa, almonds, cashews, oatmeal is one option. If you are a meat-eater, you will get zinc from animal products, but still may not be getting enough. In addition to food options, its always a great idea to supplement. You can actually supplement with a Zinc Tally Test, and the brand Metagenics makes a great one I use to test my clients.
References:
Maret W, Sandstead HH (2006). “Zinc requirements and the risks and benefits of zinc supplementation”. Journal of Trace Elements in Medicine and Biology. 20 (1): 3–18. doi:10.1016/j.jtemb.2006.01.006. PMID 16632171.
Michaëlsson G (February 1981). “Diet and acne”. Nutrition Reviews. 39 (2): 104–6. doi:10.1111/j.1753-4887.1981.tb06740.x. PMID 6451820.
Yamada T, Alpers DH, et al. (2009). Textbook of gastroenterology (5th ed.). Chichester, West Sussex: Blackwell Pub. pp. 495, 498, 499, 1274, 2526. ISBN 978-1-4051-6911-0.