Zinc deficiency: signs and treatment

Zinc deficiency causes various non-specific symptoms, so it is not easy to identify. We reveal typical signs and what helps.

What is zinc deficiency?

With a zinc deficiency, several symptoms occur, but they are difficult to classify - for example, hair loss and brittle fingernails. Zinc is an essential trace element, which means that the body cannot produce it itself. It must therefore be supplied via zinc supplements or the diet - primarily through meat consumption. About 20 percent of all adults in Germany suffer from a zinc deficiency.

Zinc requirements: What does the body need zinc for?

Zinc is involved in a variety of bodily processes - including the activation of the immune system, metabolism, and hormones. This is also one reason why zinc deficiency triggers such unspecific symptoms. And it is not as easy to detect as iron deficiency, for example. This is because there is a blood test for zinc deficiency, but it is unreliable - the deficiency only becomes noticeable in the blood when it is already very advanced.

Symptoms: How can I recognize a zinc deficiency?

There are indeed no symptoms that exclusively indicate a zinc deficiency. However, if several of the following symptoms occur, a zinc deficiency is obvious:

Hair falls out

Nails are brittle

High susceptibility to infections/colds

Wound healing is delayed

Taste and smell disorders

Fatigue

Lack of drive

Mood swings

concentration disorders

dry skin

dry eyes

increased blood sugar levels

The correct zinc value and causes: How does a zinc deficiency develop?

Most often, a zinc deficiency occurs when not enough zinc is consumed in the diet. Normally, healthy adult men need ten milligrams of zinc per day, women seven milligrams. For comparison: with 50 grams of Edam, one already takes in five milligrams of zinc. But in addition to diet, other factors or diseases can also trigger a zinc deficiency. These include:

Diabetes

Diseases of the liver, intestines, or stomach

increased alcohol consumption

Also, certain factors increase the need for zinc. These include:

Smoking

stress

diseases such as cancer

heavy sweating

Pregnant and breastfeeding women, the elderly, and children and adolescents generally have a higher need for zinc.

Treatment: What to do about a zinc deficiency?

If a disease is the cause of zinc deficiency, it must be treated first. Otherwise, the easiest way to take in zinc is to rely on foods that contain a lot of zinc. The following foods contain particularly high amounts of zinc:

Beef tenderloin

calf's liver

Nuts

Wheat germ

Oatmeal

Edam cheese

Lentils

Zinc supply through preparations

If the symptoms do not subside after one to two weeks, one can also try a course of zinc preparations. For this, 25 milligrams of zinc are taken daily for two to three weeks. But: This is best planned and completed under medical supervision. Because an overdose of zinc can also cause unpleasant side effects such as a metallic taste in the mouth, stomach, and intestinal complaints, or fever.