Zinc is the second most common mineral in your body, after iron. It is an essential mineral, meaning it cannot be made by your body so you must consume it in your diet. Because it is found in every cell of your body, any deficiency can seriously impact your health.
Zinc Benefits
Your body needs zinc to form proteins, making it necessary for growth and repair of all tissues. In addition, nearly 100 enzymes in your body require zinc. Zinc also serves an antioxidant function, helping to protect cells from damage by free radicals, which are unstable molecules resulting from metabolism or toxins in the environment. Zinc is necessary for a healthy immune system and transmission of nerve impulses as well as insulin storage, release and function.
Recommended Amounts
Infants up to 6 months need 2 mg of zinc daily. From 6 months to 3 years, children need 3 mg. From 4 to 8 years, they need 5 mg; from 9 to 13, they need 8. At adolescence, requirements vary based on gender, with males ages 14 and up needing 11 mg. Females ages 14 to 19 need 9 mg; over 19, the need drops to 8 mg.
Pregnancy and lactation increase zinc requirements. Women ages 18 or younger need 12 mg per day when pregnant and 13 mg when breast-feeding. Women ages 19 or older need 11 mg when pregnant and 12 mg when breast-feeding.
Symptoms of Deficiency
People in developed countries are rarely seriously deficient in zinc, but mild deficiencies are more common. No way exists to accurately measure zinc levels. Symptoms of deficiency include poor growth, loss of appetite, weight loss, diarrhea, loss of taste or smell, night blindness, corneal swelling or clouding, hair loss, skin rashes, poor wound healing, amenorrhea, depression, behavioral disturbances, and white spots on fingernails.
Causes of Deficiency
Older adults can develop zinc deficiencies due to poor diet and absorption. Other groups at risk are those with eating disorders; sickle cell anemia; or malabsorption diseases, such as Crohn's, short-bowel syndrome and celiac. People receiving total parenteral nutrition are at risk, as are vegetarians and vegans. Some individuals are born with a genetic disorder called acrodermatitis enteropathica, which inhibits the absorption and transport of zinc in the body. It can be treated with supplementation, but if left untreated, acrodermatitis enteropathica is fatal within the first few years of life.
Sources
Your body absorbs zinc more easily from animal sources, especially shellfish, beef and red meat. Good plant sources include legumes, soy products, pumpkin and sunflower seeds, whole grains, mushrooms, green beans, cooked greens, and fortified cereals. However, zinc from plant sources is not as easily absorbed. Multiple vitamins usually contain zinc and you can buy zinc supplements. However, too much zinc interferes with copper absorption. Less than 40 mg a day is safe to take over a period of time, according to the University of Maryland Medical Center. Symptoms of too much zinc include nausea, vomiting, metallic taste, dizziness, headache, drowsiness, hallucinations, anemia and loss of muscle coordination.
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