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Zinc: The Mineral that Supports Your Immune System
Written by:
Sofi Persson
Zinc is an essential mineral that plays an important role in many bodily functions, including:
Immune system function
Wound healing
Growth and development
Hormone production
Nerve function
Zinc deficiency can cause a range of symptoms, such as:
A weakened immune system
Problems with wound healing
Impaired growth
Loss of appetite
Reduced sense of taste and smell
Hair loss
Skin conditions
Who is at risk of zinc deficiency?
The following groups have an increased risk of zinc deficiency:
Vegans and vegetarians: Zinc is primarily found in animal products, so vegans and vegetarians need to either eat fortified foods or take zinc supplements.
Older adults: Zinc absorption decreases with age, which can make it more difficult to get enough zinc from food.
People with gastrointestinal diseases: Certain gastrointestinal diseases, such as Crohn's disease and coeliac disease, can make it harder to absorb zinc from food.
People with chronic illnesses: Certain chronic conditions, such as diabetes and rheumatoid arthritis, can increase the risk of zinc deficiency.
How to get enough zinc
There are several different ways to ensure you get enough zinc:
Eat animal products: The best sources of zinc are meat, fish, poultry, shellfish, and eggs.
Eat fortified foods: Some foods, such as breakfast cereals, plant-based milk, and soya drinks, are fortified with zinc.
Take zinc supplements: Zinc supplements are available in various forms, including tablets, capsules, and lozenges.
Zinc deficiency: Diagnosis and treatment
Zinc deficiency can be diagnosed with a simple blood test. Treatment for zinc deficiency depends on the cause. In most cases, it can be treated effectively with zinc supplements.
Preventing zinc deficiency
If you are at an increased risk of zinc deficiency, you can take steps to prevent it, such as:
Eating a varied diet that includes animal products or fortified foods.
Taking a zinc supplement.
Speaking to your doctor if you are taking medications that may interfere with zinc absorption.
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