Zinc deficiency: recognising the signs and successfully compensating for a deficiency

Why is zinc so important for our body?

Zinc is an essential trace element that is of great importance for our body. It plays an important role in a variety of biological processes in the body and is essential for maintaining optimal health. For this reason, a zinc deficiency can be a trigger for various health problems.

In this article, we will take a closer look at the importance of zinc for our body and explain the possible causes of a zinc deficiency, the signs and symptoms and the effects on the immune system.

What role does zinc play in strengthening the immune system?

Zinc plays a crucial role in strengthening the immune system and maintaining optimal health. As an essential trace element, zinc is involved in the regulation of various immunological processes [1]. It supports the formation and function of immune cells, which are crucial for fighting infections and defence against pathogens.

Zinc is also important for the production of antibodies, which play an important role in the immune response [1]. A deficiency of the trace element can therefore impair the immune system and thus be the cause of increased susceptibility to infections. It is therefore important to ensure sufficient zinc intake to support a functioning immune system and a healthy body.

How does a zinc deficiency develop and who is particularly at risk?

A zinc deficiency can be caused by various factors and affects people of different age groups. An unbalanced diet that is low in zinc-containing foods is considered a common cause of zinc deficiency [2]. As the body cannot produce zinc itself, it must be taken in through food to cover the requirement [3].

Certain population groups such as pregnant women, breastfeeding women, older people and people with certain illnesses such as chronic gastrointestinal diseases have an increased risk of zinc deficiency [2]. Alcoholics are also at risk, as alcohol can inhibit the absorption of zinc [2].

How to diagnose a zinc deficiency?

To diagnose a zinc deficiency, a blood test can be carried out by a doctor. The zinc level in the blood and urine is measured to determine whether there is a deficiency. People with certain risk factors in particular, such as an unbalanced diet or certain illnesses, should consider being tested for zinc deficiency. If a zinc deficiency is suspected, a doctor should always be consulted in order to make the correct diagnosis and initiate appropriate treatment.

What symptoms indicate a zinc deficiency?

There are various symptoms that indicate reduced zinc levels in the body. Common symptoms include tiredness, skin problems and slower wound healing [4]. Zinc plays a crucial role in the regeneration of the skin and the formation of new tissue, so a deficiency can result in impaired wound healing of the skin [4]. The immune system can also be weakened and susceptibility to infections increased as a result.

In addition, a zinc deficiency can lead to digestive problems such as diarrhoea [4]. If you have diarrhoea, make sure you drink enough fluids to stay hydrated.

Recognising and treating a zinc deficiency in good time can alleviate symptoms and improve health.

How zinc affects our cognitive function and mood?

Zinc plays an important role in a person's cognitive function and mood [3]. It is known that the trace element plays a crucial role in the transmission of signals in the brain and is important for the synthesis and release of neurotransmitters [1].
A zinc deficiency can lead to the following cognitive impairments and mood disorders [1]:

Concentration problems
Memory disorders
Fatigue
Depression

Adequate zinc levels are therefore important for a healthy brain and a stable mood.

What effects does a zinc deficiency have on growth and development?

Adequate zinc status is essential for the growth and development of the body. Zinc is involved in a variety of metabolic processes that are important for the growth and development of cells, tissues and organs [3]. Zinc deficiency can lead to growth disorders, both in children and in foetuses in the womb [3].

As a result, long-term zinc deficiency can be associated with delays in physical and mental development as well as increased susceptibility to various diseases. A conscious diet that contains foods with sufficient zinc is therefore crucial to optimally support growth and development.

Even during pregnancy, it is important to ensure sufficient zinc intake, possibly supplemented with food supplements, so that the growing child can develop optimally.

Can a zinc deficiency lead to skin problems?

Yes, a zinc deficiency can have a negative effect on the skin and impair wound healing [2]. As an essential trace element, zinc plays an important role in the regeneration of skin cells and the formation of new tissue.

A deficiency of zinc can result in various skin problems [4]:

Acne
Eczema
Dry skin
Slowed wound healing

To support skin health, it is therefore important to ensure a balanced diet with sufficient zinc intake. Nevertheless, if skin problems persist, a medical examination should always be considered in order to obtain an accurate diagnosis and, if necessary, specific treatment.

Can a zinc deficiency lead to brittle hair and hair loss?

Yes, a zinc deficiency can also affect hair, with brittle hair and hair loss being a possible consequence [5]. People who suffer from a severe deficiency in particular can show clear signs and be affected by brittle hair and hair loss.

It is assumed that the reason for this is oxidative tissue damage caused by the reduced concentration of the trace element zinc [5]. However, further studies are needed.

How can zinc deficiency be prevented or treated?

In order to prevent and treat zinc deficiency, a healthy and balanced diet is particularly important. We recommend 8 mg (women) to 14 mg (men) of the trace element. Pregnancy (9-11 mg) and breastfeeding (13 mg) increase the requirement [4].

The right diet plays a crucial role in preventing and treating a zinc deficiency. It is important to eat a diet rich in zinc to provide the body with sufficient zinc and strengthen the immune system [1].

Make sure to include zinc-rich foods in your diet [4]:

Pulses
Nuts
Seeds
Wholemeal products
Fish
Seafood

An increased intake of zinc via dietary supplements can also be useful, especially for people with an increased risk of or pre-existing zinc deficiency. However, this should always be done in consultation with a doctor to ensure an appropriate dosage and to take possible interactions into account.

What symptoms occur in the event of a zinc overdose?

A balanced diet normally optimally covers the need for zinc without the risk of an overdose. Caution is advised when using dietary supplements: Excessive intake can easily lead to exceeding the maximum dose, which is 40 mg per day for adults [4]. Zinc overdose can cause unpleasant symptoms such as nausea, vomiting, diarrhoea, stomach cramps and immune system disorders [4].

Finally, it is important to emphasise that a balanced and healthy lifestyle, which includes a healthy diet and regular exercise, can have a positive impact on zinc status. Make sure you eat a varied diet rich in zinc-rich foods and supplement as needed to prevent a deficiency and support your body's health.

Sources:

[1] https://www.ukaachen. de/kliniken-institute/institut-fuer-immunologie/forschung/ag-zink-vermittelte-immunregulation-in-praeklinischen-krankheitsmodellen/
[2] https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
[3] https://www.ncbi.nlm.nih.gov/books/NBK493231/
[4] https://www.aok.de/pk/magazin/ernaehrung/vitamine/so-wichtig-ist-zink-fuer-den-koerper/
[5] https://www.doccheck.com/de/detail/articles/41974-haarausfall-da-hilft-doch-zink-oder

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