Zinc is drawing a little more attention than usual these days. That’s because having sufficient levels of zinc is required for an optimally functioning immune system!
That is why deficiency of zinc has been linked to poor outcomes from COVID-19 infection.
However, zinc is an essential mineral that is needed for many, many more functions throughout the body aside from immune function such as:
- DNA and protein synthesis
- Hearing
- Vision
- Taste sensation
- Intestinal absorption
- Sexual development
- Spermatogenesis
- Wound healing
- Antiviral activity
- Cellular membrane stabilization
Dietary zinc
Zinc is widely available in our diets, but is not always absorbed well. Studies have shown that decreased stomach acid reduces zinc absorption. This can be caused by taking antacids or proton-pump inhibitors (PPI’s like Prilosec) long-term or from other causes of decreased stomach acid such as H. Pylori or chronic stress.
Foods with high phytate levels can prevent zinc absorption. These foods include soy, beans, lentils, nuts, seed, and unleavened whole grain bread. While these foods can be part of a healthy diet, soaking beans, lentils, nuts, seeds and grain before cooking is required to reduce the level of phytic acid and improve absorption.
Excessive intake of dietary copper also decreases zinc absorption. Copper and Zinc compete for uptake into the body and can influence optimal levels in both directions.
Conditions associated with low zinc levels
The following conditions may be treated, or even prevented, by having optimal zinc levels.
- Acne
- Warts
- Herpes
- Brittle Nails
- Hearing loss
- Loss of smell
- Loss of taste
- Tinnitus
- Rheumatoid Arthritis
- Wilson’s disease
- Gastroenteritis
- Colds
- Night blindness
- Age-related macular degeneration
- Anorexia
- ADD/ADHD
- Depression
- Psoriatic Arthritis
- Enlarged prostate
- Prostatitis
- Body odor
- Canker sores
- Burns
- Cancer
- Cirrhosis
- Infertility
- Peptic ulcer
- Vaginitis
Common signs of zinc deficiency
If you’re experiencing one of more of these symptoms, you may be suffering zinc deficiency.
- Impaired taste or smell
- Tinnitus (chronic ringing in ears)
- Depression or anxiety
- Jitteriness
- Impaired mental concentration
- Dermatitis (rash or inflammation of the skin)
- Night blindness
- White spots on nails
- Brittle nails
- Alopecia (hair loss)
- Slow wound healing
- Anemia
- Increased susceptibility to infection
- Low testosterone or sperm count
- Hypogonadism
- Tremor
Foods high in zinc
Zinc intake can be increased in your daily diet by including these foods regularly.
- Red meat
- Shellfish such as oysters
- Soaked legumes
- Soaked nuts
- Soaked Seeds
- Soaked whole grains
Laboratory tests to assess zinc status
Serum tests (testing the zinc level circulating in your blood which we consider extracellular, or outside of the cell) can give us some data about how much zinc you’re eating in your diet. However, to assess the nutrient concentration that is actually making it into your cells, I prefer intracellular and extracellular testing. Advances in serum and cellular microchip testing have improved the reliability of results.
Want to know more? Contact me to see a sample micronutrient report or find out if micronutrient testing makes sense for your situation.