Zinc impacts hundreds of bodily processes, including wound healing, immune function, enzyme activity, cell division, and protein and DNA synthesis. In addition, normal prenatal and infant development cannot take place without zinc. When your levels of zinc are too low, multiple systems in your body suffer. Determining how much zinc you actually have in the body can be difficult, and risk factors and symptoms are an important consideration for a zinc deficiency diagnosis. Fortunately, plenty of foods contain zinc, and supplements are available if you cannot get enough through diet.
Risk Factors for Low Zinc
Most people in developed countries get enough zinc through normal dietary sources to maintain adequate zinc levels in the body. People on strict diets, including strict vegetarians, can sometimes develop a zinc deficiency. People over 65 are more prone to experience low levels of zinc. Individuals with gastrointestinal disease can have difficulty properly absorbing zinc, which could lead to a deficiency. Pregnant and lactating women have an increased need for zinc, so their levels could diminish if their intake does not go up. Alcoholism and sickle cell disease are other risk factors for zinc deficiency.
Identifying Low Zinc Levels
It can be difficult for a doctor to accurately determine the true level of zinc in your blood because laboratory tests only look at the zinc in your blood and not in the various cells and tissues, where most of its activity takes place. Even when blood tests indicate the presence of enough zinc in your system, there may not be enough in your cells. For a doctor to diagnose a zinc deficiency, she usually needs to determine the clinical symptoms and risk factors for deficiency. Because many of the symptoms of zinc deficiency also occur with other deficiencies, your doctor will have to rule out these other problems first.
Impact of Zinc Deficiencies
The impact of zinc deficiencies can be felt throughout the body. When your zinc levels are only slightly low, you might experience a loss of appetite, a decrease in immune functioning and mental lethargy. People with more severe deficiencies, and those who have low zinc levels for a long time, may develop symptoms of hair loss, diarrhea, weight loss, delayed wound healing, eye and skin lesions, night blindness, impotence and taste abnormalities. Children with low zinc levels may experience delays in growth and delays in sexual development in adolescence.
Solutions for Low Zinc
The primary solution for raising zinc levels in the body is to consume more foods high in zinc. Oysters are one of the best sources of zinc, providing about 76 mg in six oysters, more than six times an adult's daily recommended intake. Beef, pork, chicken and turkey also contain zinc, so a daily dose of lean meat can go a long way towards preventing deficiencies. For vegetarians, good sources of zinc include baked beans, chickpeas, almonds, cashews and peanuts. Milk, yogurt and cheese also contain zinc. Fortified breakfast cereals are another excellent source of dietary zinc. For people who can't get enough zinc through the diet, supplements may be an option. However, you should consult a doctor before taking zinc supplements, since high doses of zinc have been linked to other problems, including a weakened immune system, lower high-density lipoprotein cholesterol levels and altered iron function.
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