Zinc, an essential element found in many foods, stabilizes the structure of proteins and cell membranes and is also involved in their function. A deficiency of zinc can have widespread consequences in the body. Not only can it interfere with normal growth and development, it can also increase susceptibility to infection, according to the Linus Pauling Institute.
How It Works
Zinc in cell membranes protects them against oxidation by free radicals. This means that reactive byproducts formed by metabolic reactions can damage the membranes in the event of zinc deficiency. Many cellular activities require zinc. Examples include protein synthesis, cell division, wound healing and immune function, according to the National Institutes of Health. Symptoms of zinc deficiency vary and can range from mild or severe.
Symptoms
A lack of zinc can cause non-specific symptoms like loss of appetite, poor immunity and retardation of growth. More serious symptoms include diarrhea, weight loss, poor wound healing, hair loss, problems with taste, lesions of the skin and eyes, night blindness, delayed sexual maturity, impotence and mental lethargy. Americans rarely suffer from a lack of zinc unless they have a genetic disorder or have trouble absorbing zinc, are severely burned, or have prolonged diarrhea. There is no reliable test for zinc deficiency. Your doctor may recommend taking zinc supplements.
Recommended Dietary Allowances
The Recommended Dietary Allowances or RDA for zinc in adults is between 8 mg and 11 mg. Zinc is widely available in foods such as red meat, poultry, seafood like oysters, crabs and lobsters, whole grains, nuts, beans and dairy products, according to the National Institutes of Health. Because plant compounds called phytates inhibit your absorption of zinc somewhat, animal foods are generally better sources of usable zinc. Supplements are also widely available.
Supplements
Zinc supplements can contain zinc gluconate, zinc sulfate, or zinc acetate. While they may contain varying amounts of elemental zinc, how well you absorb different types of zinc is not known. Just because one form has a higher content of elemental zinc does not mean your body can absorb and use it. Supplements are widely available as capsules, tablets and lozenges. You do not require a prescription to buy them.
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