Are You Constantly Tired or Catching Every Bug? You Might Be Low on This Essential Mineral

Do you often feel tired for no clear reason? Do you seem to catch every cold and bug that goes around? We often worry and search for answers when our bodies feel off. But did you know the cause might simply be a lack of zinc in your body?

Zinc plays a huge and vital role in keeping you healthy every single day. In this guide, we will explore what zinc deficiency is, what signs to look out for, and how you can fix it with the help of your doctor.

What Is Zinc and Why Is It So Important?

Simply put, zinc is a mineral that your body cannot live without. Think of it as a hard worker inside your body that helps with many essential daily tasks.

Here are some of the key jobs zinc does for you:

• It helps your immune system fight off harmful germs and infections.
• It helps your skin and tissues heal quickly when you get a cut or scrape.
• It plays a vital role during pregnancy to help a baby grow healthy and strong.

However, your body cannot make zinc on its own. This means you must get your daily zinc from the food you eat. In some cases, your doctor may suggest taking a supplement.

There is a difference between having a small drop in zinc and having a true deficiency. A small drop is called zinc inadequacy. But a zinc deficiency means your zinc levels are very low. This low level affects your daily health and how your body works. The good news is that treatment works very well. Once you get proper care, your zinc levels return to normal, and you start feeling better.

What Are the Signs of Zinc Deficiency?

The signs of zinc deficiency can change depending on your age and how low your zinc levels are. A young child may show different signs than an adult. Here are the most common signs to watch out for:

• Frequent diarrhea: This is especially common in young children who lack enough zinc.
• Getting sick often: Your body has a weaker immune defense against common bugs.
• Slow growth in kids: Children and teens may not grow or gain height as expected.
• Hair loss or thinning hair: You might notice more hair coming out than usual.
• Nail changes: Your nails may change color or break very easily.
• Low energy and mood changes: You may feel tired all the time and get annoyed easily.
• Loss of appetite: You may not feel hungry or interested in eating.
• Loss of taste and smell: Food may taste bland, and scents may seem weak.
• Low sperm count: Men may experience a drop in sperm count.
• Skin rashes or sores: Skin problems can pop up when zinc is low.
• Slow healing wounds: Even minor cuts take a long time to heal.

Remember, having one or two of these signs does not automatically mean you have low zinc. These signs can also point to other health issues. If you feel worried, the best step is to visit your doctor for a proper checkup.

Why Does Your Body Lack Zinc? Causes Explained.

There are three main reasons why a person might develop a zinc deficiency:

1. Not getting enough zinc from the food you eat (nutritional causes).

2. Having a health condition that stops your body from absorbing or using zinc properly.

3. Taking certain medical treatments that lower your body's zinc levels.

Let us look at each of these causes in more detail.

1. Not Getting Enough Zinc from Food.

Many foods are rich in zinc. Meat, fish, and eggs are great examples. If you do not eat enough of these foods, your body may miss out on essential zinc.

This risk is higher if you follow a vegetarian or vegan diet. Plant-based diets often lack animal sources of zinc. Also, if you eat a lot of beans, lentils, and nuts, you eat a substance called phytates. Phytates block your body from absorbing zinc well. Even if you eat plant foods with zinc, your body might not hold onto it.

Eating disorders like anorexia nervosa can also lead to low zinc and other nutrition problems because of very low food intake.

2. Health Conditions That Cause Low Zinc.

Certain medical conditions make it hard for your body to keep healthy zinc levels. Common examples include:

• Alcohol use disorder .
• Severe skin burns .
• Celiac disease .
• Crohn's disease .
• HIV infection .
• Kidney disease .
• Liver disease .
• Pancreatic disorders .
• Pregnancy (your body needs more zinc during this time) .
• Ulcerative colitis .
• Short bowel syndrome .
• Sepsis (a severe body-wide infection) .
• Type 2 diabetes .

These health conditions cause problems because they can stop your gut from absorbing zinc. They can also make your body need more zinc or cause you to lose zinc too quickly.

3. Medical Treatments That Lower Zinc.

Sometimes, medical treatments can also affect your zinc levels. Examples include:

• Weight loss surgery (bariatric surgery) .
• Chelation therapy to remove heavy metals from the body .
• Water pills (diuretics) .
• Kidney dialysis treatments .
• Intravenous (IV) nutrition given through a vein .
• Certain antibiotic medicines .

Can Zinc Deficiency Be Passed Down in Families?

Yes, but it is very rare. There is a rare genetic condition called acrodermatitis enteropathica. This condition stops the body from absorbing zinc properly. Doctors diagnose this in only about one out of every 500,000 children.

How Do Doctors Diagnose Zinc Deficiency?

Doctors use several steps to figure out if you have low zinc:

• Doing a physical exam to check your overall health.
• Asking about your medical history and past illnesses.
• Talking about your daily diet and the foods you eat.
• Asking if you take any dietary supplements or vitamins.

Your doctor may also order blood or urine tests to rule out other problems. A blood test shows the level of zinc in your blood. However, a blood test alone is not always enough. It does not always show the exact amount of zinc stored inside your body tissues.

Sometimes, your doctor may give you a short course of zinc supplements to see how your body reacts. If your symptoms improve with the supplements, your doctor can confirm a zinc deficiency.

Below is a quick summary of common diagnostic checks:

Is There Treatment? How Do You Cure It?

The good news is that zinc deficiency is very treatable! Doctors treat this condition by prescribing zinc supplements. These come as pills or liquid drops you take by mouth.

Your doctor will tell you which supplement to take, how much to take, and how long to take it. Never take supplements on your own without asking your doctor first. Too much zinc can also cause health problems.

Your doctor may also suggest ways to eat more zinc-rich foods. They might even send you to a dietitian. A dietitian can help you plan healthy meals that fit your lifestyle.

How to Get More Zinc Naturally from Food.

Always talk to your doctor before changing your diet in a major way. In general, you can add these foods to your meals to boost your natural zinc intake:

• Baked beans .
• Nuts (such as almonds and cashews) .
• Peas and lentils .
• Poultry and red meat (like chicken and beef) .
• Seeds (such as pumpkin seeds and sunflower seeds) .
• Wheat germ .
• Wild rice .

When Should I See a Doctor?

If you notice any signs of zinc deficiency that do not go away, make an appointment to see your doctor. Many signs of low zinc are also common in other health conditions. A doctor can run the right tests to find the true cause and give you proper care.

What Can I Expect If I Have This Condition?

Zinc deficiency is a condition that cures completely with proper treatment. Once you take your prescribed supplements as directed, your symptoms should start to get better within one to two weeks.

Your doctor will let you know if you need follow-up blood tests to check your zinc levels. They will also help you manage any other health conditions that caused the deficiency in the first place.

Does Zinc Deficiency Affect My Nails?

Yes, it certainly does. Low zinc can cause changes to your nails. Doctors call this nail dystrophy. Your nails may break easily, or you might see horizontal lines across them, known as Beau's lines. Your nails may also grow much slower than normal.

Keep in mind that many other health issues can also change how your nails look. If you notice sudden changes in your nails, it is best to consult your doctor.

Can Zinc Deficiency Cause Age-Related Macular Degeneration?

Some research studies show that low zinc levels may play a role in age-related macular degeneration, an eye condition that affects your central vision. However, scientists need to do more research to fully understand this link.

Does Vaping Cause Zinc Deficiency?

No. Vaping does not cause a zinc deficiency. In fact, it is the exact opposite. When you vape, your body is exposed to zinc and other heavy metals from the device. This exposure can be harmful to your health.

Having too much zinc in your body also causes problems. It creates an imbalance between antioxidants and harmful free radicals in your body. This imbalance is called oxidative stress. Oxidative stress damages your cells and tissues, leading to various health issues.

A quick comparison of low zinc versus high zinc risks can help clarify:

Take-Home Message.

If you have signs of zinc deficiency, or if a doctor recently told you that you have low zinc levels, there is no need to worry. This condition is very treatable. With the right care and guidance, you will start feeling better soon.

If another health issue caused your low zinc levels, your doctor will help you manage that too. The most important rule is to avoid guessing. If you notice ongoing symptoms, talk to a medical professional. Eating a balanced diet and paying attention to your body's nutritional needs is the best way to stay healthy.

Sources & References:

• Cleveland Clinic: Zinc Deficiency Overview and Management. my.clevelandclinic.org.
• Mayo Clinic: Dietary Reference Intakes and Zinc Roles. mayoclinic.org.
• National Health Service (NHS): Vitamins and Minerals - Zinc. nhs.uk.
• Centers for Disease Control and Prevention (CDC): Micronutrient Facts. cdc.gov.
• National Institutes of Health (NIH) / PubMed Central: Zinc in Human Health and Deficiency. pubmed.ncbi.nlm.nih.gov.