Does your body need more zinc?

What is zinc?

Before we unpack this, let’s take a step back. As a complex, mass organism, the body needs certain nutrients to function optimally. These essential nutrients can be classified into two broad categories: micronutrients and macronutrients.
 
The body needs macronutrients (carbohydrates, fats, protein, and water) in significantly larger doses than micronutrients, which refers to vitamins and minerals. Despite being needed in small doses, micronutrients are very impactful. Zinc is a mineral (a trace mineral, to be precise) and, therefore, a micronutrient.

Why do we need zinc?

According to Dr Yvonne Mncube, CEO and Founder of Mar’-eh Medical and Spa in KwaZulu-Natal, “Zinc is an essential trace element, meaning it is not produced by your body and excess amounts are also not stored in the body. Therefore, it must be obtained from your diet in order to assist with immune functions like fighting against viruses, wound healing, blood clotting, thyroid functioning and ensuring optimal eye health.” 
 
Zinc is important for your skin (especially if you have acne, eczema, rosacea and psoriasis) and your gut. There are several signs and symptoms that your ‘zinc tank’ could be running low. Dr Mncube points out that you may struggle with hair loss, changes in your nails, diarrhea, frequent infections, irritability, loss of appetite, impotence, eye problems, weight loss, wounds that take a while to heal and a lack of taste and smell. 
 
In addition, Dr Mncube says that skin changes, like a facial rash that looks eczematous but doesn’t respond to topical steroids, could be an indication that you’re low on zinc.

How to get your zinc fix

The best way to get your required dose of zinc is to ensure you’re consuming a zinc-rich diet. This includes eating cereals, dairy (especially Greek yoghurt and milk), eggs, fish, legumes (think beans and lentils), meat (such as beef, pork and turkey) and seeds (particularly pumpkin seeds). 
 
“Protein helps the body to absorb zinc, so vegetarians and vegans, and people on long-term restricted diets should be particularly mindful about ensuring that they get their daily zinc requirement,” says Dr Mncube.
 
When it comes to zinc supplements, Dr Mncube says: “I recommend that zinc supplements only be taken when there has been a proven deficiency as excess amounts may also lead to potentially hazardous side effects.” 
 
As with any supplement, consult your healthcare provider before you start taking them.

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