You might not think twice about zinc until your body starts sending these subtle warning signs.
Reviewed by Dietitian Casey Wing, RD, CD
Key Points
- Zinc supports immunity and wound healing; deficiency may cause frequent illness or slow healing.
- Animal-based sources include oysters, beef and turkey, while plant-based options need careful planning.
- Too much zinc can harm copper absorption; consult a professional before adding supplements.
We hear a lot about macronutrients (carbohydrates, proteins and fats) when it comes to overall health, but micronutrients (vitamins and minerals), though needed in smaller amounts, can be just as impactful. While vitamin D often gets the spotlight, other under-the-radar nutrients, like zinc, play a critical role in keeping your body functioning at its best (and not just during cold and flu season.)
“Zinc is an essential mineral that plays a role in immune function, wound healing, metabolism and cellular repair,” says Jessica Cording, M.S., RD, CDN, IFNCP. “It’s one of those behind-the-scenes nutrients that has a major supportive role.”
So what happens if you’re not getting enough? We asked experts to break down the subtle signs of zinc deficiency, plus, how to get more of this key nutrient into your routine.
1. You’re Getting Sick More Often
If you’ve been feeling rundown or seem to catch every cold going around, low zinc intake could be one piece of the puzzle. “Frequent illness can be a sign you’re not getting enough zinc,” says Patricia Bannan, MS, RDN. Because zinc plays a central role in immune health, helping keep your body’s defenses strong, if you’re not getting enough of it, you may be more likely to catch that new bug floating around.
Zinc supports various layers of immunity. Not only does zinc help activate key immune cells, like natural killer cells, neutrophils and macrophages, it’s also necessary for proper T-cell function, antibody production and overall immune response. Simply put, zinc helps keep your body strong and protects your cells from damage caused by free radicals, aka the “bad guys” that can make you sick.
While it may be tempting to reach for zinc at the first sign of a cold (and some research suggests it can help), it’s important to take a step back and look at the bigger picture. “The tricky part is that zinc deficiency symptoms can overlap with other health concerns,” Bannan notes, “so it’s important not to jump to conclusions without a full assessment.”
2. Your Wounds Take Longer to Heal
If that minor cut or scrape seems to be lingering longer than usual, low zinc intake could be a factor. “Zinc plays a role in skin integrity, so if you’re not getting enough, you may notice wounds take longer to heal,” says Leslie Bonci, MPH, CSSD.
Zinc is essential for protein and DNA synthesis, both critical for repairing and regenerating skin after an injury. It’s also highly concentrated in the outer layer of the skin, where it helps regulate inflammation and supports normal skin cell function. When zinc levels are low, these processes can become less efficient, which may slow healing and impact overall skin health.
3. You Experience Changes in Taste and/or Smell
If you’ve ruled out an infection but your sense of taste or smell still isn’t back to normal, it could be worth looking at your zinc intake. “Changes in taste and smell can be a sign that you’re not getting enough zinc in your diet,” says Cording.
Zinc supports taste and smell through its role in DNA and protein synthesis, cell growth and cell signaling. One key player is the zinc-dependent enzyme gustin, which is directly involved in taste perception. In fact, studies have found low gustin levels in patients experiencing taste challenges. Because zinc is involved in numerous enzymatic reactions, not meeting recommended intakes can impair the functioning of taste and smell pathways. Clinical research has also shown that in patients with taste disorders linked to zinc deficiency, supplementation can help restore taste, highlighting how essential this mineral is for sensory health.
4. You Experience Thinning Hair (or Hair Loss)
Hair thinning can happen for many reasons (we’re looking at you, postpartum hormones), but zinc deficiency is another factor to consider. This tiny yet mighty mineral is essential for overall cell health, including DNA and protein synthesis, cell signaling and cell division, all of which are critical for hair growth. Zinc also plays a key role in growth and development throughout the lifespan (hair included). In fact, specific zinc transporters, like Zip10, are found in the outer root of hair follicles and help support hair growth and maintenance. When your zinc intake falls short, it can impact the health of your hair and slow new growth.
Ways to Increase Zinc Intake
Most adults need 8 to 13 milligrams of zinc per day, depending on age, sex and life stage. Bannan explains that because the body doesn’t store much zinc—only about 1.5 to 2.5 grams in skeletal muscle and bone—it’s important to get zinc regularly through your diet. Certain groups are at higher risk for deficiency, including older adults, people with gut conditions, pregnant or breastfeeding women and those following vegetarian or vegan diets. But even if you don’t fall into one of these categories, you could still be at risk if your intake is low.
With this in mind, consider these tips from nutrition experts to add more zinc into your daily routine.
- Animal-Based Zinc Food Sources: A food-first approach is recommended by dietitians, encouraging zinc-rich foods like oysters, beef and pork. Other contenders for a good source of zinc include blue crab, turkey, cheese and shrimp. Eggs and other dairy products also provide some, just in smaller amounts.
- Plant-Based Zinc Food Sources: There are a variety of plant-based foods that pack some zinc, with servings of fortified breakfast cereals, whole grains, pumpkin seeds and lentils providing a good source with at least 10% of the Daily Value. Other legumes, nuts and seeds also pack some, just in smaller quantities. Cording shares that “plant-based sources are not as bioavailable as animal-based, so you may need a bit more.” Bannan agrees, explaining that “since phytates can reduce absorption in plant-based zinc options, people eating mostly plant-based foods need to be especially intentional about including zinc-rich foods regularly.”
- Zinc Supplement: Supplementing with zinc can be used as a safety net if recommended by your medical team. However, Cording advises to use caution when doing so since zinc may already be in other supplements, like multivitamins, immune health and bone health options, on the market. Plus, she shares, “taking zinc supplements at a therapeutic dose for too long can interfere with copper absorption, which in the long run may be doing more harm than good.”
Our Expert Take
Even if you’re eating a balanced diet, unexplained hair thinning, slow-healing wounds, frequent illness or changes in taste and smell could be a sign you’re not getting enough zinc. This essential mineral supports cell health, DNA and protein synthesis, growth and wound repair, so meeting your daily needs is key to keeping your body functioning at its best. The good news? You can boost zinc intake right at home. Animal sources like oysters, beef, pork, turkey and dairy are sources of zinc, but plant-forward eaters can still meet their needs by including a variety of whole grains, lentils, nuts and pumpkin seeds (just keep in mind that zinc from plant foods is less easily absorbed, so variety and consistency are important).
By paying attention to this often-overlooked mineral, you can help support your immune system, skin, senses and overall wellness one nutrient-packed meal at a time.
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