Zinc may not get as much attention as calcium, iron, or vitamin B. But it’s essential in your diet, and it keeps your body running smoothly. Zinc boosts your immune system, helps wounds heal, and supports healthy development during pregnancy and childhood, per the National Institutes of Health (NIH). And not getting enough of it can disrupt everything from your skin to your vision.
While zinc deficiency is pretty rare in the U.S., some groups are at higher risk than others, per the NIH. People with eating disorders, substance use disorders, and gastrointestinal conditions are most at risk for true zinc deficiency, explains Jessica Crandall, R.D.N., owner of Vital RD. Vegetarians and vegans are also at higher risk, because many zinc-rich foods are animal-based, per the NIH.
Concerned you’re not getting enough of the nutrient? Here are eight telltale signs of zinc deficiency.
Slow-healing wounds
Zinc deficiency symptoms can range a lot, depending on your age. But one of the most common symptoms—especially in older adults—is slow-healing wounds, per the NIH. Zinc plays a key role in your immune system, helping your body fight off infections and heal injuries. So if you notice that cuts and scrapes are taking longer to close up, low zinc may be the culprit.
Hair loss
If your hair starts thinning or falling out, low zinc may be to blame. Zinc deficiency can result in hair loss, especially in older children, per the NIH. And low zinc levels have also been linked to several hair loss conditions, including alopecia areata (an autoimmune condition), telogen effluvium (stress-induced temporary hair loss), and male pattern baldness, per a 2017 review.
Acne
Acne may not be a common zinc deficiency symptom, but it can be a sign you need more of the nutrient. A 2020 review found that people with acne tend to have lower zinc levels than people without it. Researchers also found that zinc can help quell your breakouts, leaving you with fewer zits.
Chronic disease
Zinc deficiency has been linked to several other health conditions, including pneumonia and diabetes, per the NIH. Since zinc supports your immune system, being low on it can make you more susceptible to illness. Zinc deficiency can also make it harder for your body to fight inflammation and cell damage from free radicals—both of which have been tied to chronic disease, Ananda Prasad, M.D., Ph.D., doctor and zinc deficiency specialist, previously told Prevention.
Vision loss
Your eyes, especially your retinas, contain a lot of zinc. But as you get older, those zinc levels start to decline—and as they do, you may develop age-related macular degeneration, per a 2019 study and the NIH. The good news? Research suggests that zinc supplementation can help you stave off vision loss. Just be sure to talk to your doctor. (Getting too much zinc has downsides too!)
Loss of taste
If food doesn’t taste quite the same as it used to, you may be running low on zinc. The nutrient is involved in some of your most basic senses, per the NIH. And not getting enough can impact your ability to smell and taste things—sometimes causing you to lose taste or smell altogether, per a 2017 review.
Trouble hearing
Running low on zinc can mess with your hearing in a couple different ways. Studies suggest that zinc deficiency may cause hearing loss or tinnitus—a persistent ringing or buzzing sound in your ear. What’s more? The lower your zinc levels, the louder and more severe that buzzing sound is likely to be.
Stunted growth
One major sign of zinc deficiency—especially among infants, children, and adolescents—is stunted growth, per the NIH. Zinc is essential for healthy growth because of its influence on cell development, Dr. Prasad previously explained. A lack of it can slow down growth and development. And deficiency-related symptoms, like loss of appetite and diarrhea, can compound the problem.
Additional reporting by Alissa Hrustic and Kasandra Brabaw
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