Zinc is an essential mineral that is involved in hundreds of bodily processes, including helping to protect the body from oxidative stress and repair DNA. While zinc is readily available in food, research suggests 2 billion people worldwide do not get enough zinc in their diet, and even in the U.S., 12 percent of the general population and 40 percent of the elderly population are at risk of zinc deficiency.
RDA of Zinc
The Institute of Medicine suggests the following Recommended Dietary Allowance (RDA) for zinc:
- Birth to 6 months – 2 mg
- 7 months to 3 years – 3 mg
- 4 to 8 years – 5 mg
- 9 to 13 years – 8 mg
- Females 14 to 18 years old – 9 mg (18 mg for those who are pregnant and 14 mg for lactating women)
- Females 19 years and older – 8 mg (11 mg for pregnant women and 12 mg for lactating women)
- Males 14 years and older – 11 mg
Zinc Deficiency Symptoms
Symptoms of a zinc deficiency may include slow growth, loss of appetite, and impaired immune function. In extreme cases, a zinc deficiency may cause:
- Loss of hair
- Impaired sense of taste or smell
- Diarrhea
- Impotence
- Hypogonadism in males
- Weight loss
- Mental lethargy
- Skin lesions
- Low insulin levels
- Rough and dry skin
- Slow wound healing
Recent research suggests that even a minor zinc deficiency can cause DNA damage.
Who is at Risk of Zinc Deficiency
According to the National Institute of Health, there are certain groups at risk of zinc deficiency, including:
- People with gastrointestinal disorders and diseases such as ulcerative colitis, Crohn's disease, and short bowel syndrome
- Vegetarians
- Expectant and nursing women
- Infants over 7 months who are exclusively breastfed
- Those with sickle cell disease
- Alcoholics
Those who are most at risk of zinc deficiency should try to eat a healthy diet that includes rich sources of zinc such as: oysters, beef shank, zinc-fortified breakfast cereals, whole grains, pork tenderloin, cashews, yogurt, and baked beans. Breastfeeding women can also supplement their baby's diet with baby cereals that are fortified with zinc. A zinc supplement should also be considered for those at risk and the elderly.
Since many of the symptoms of zinc deficiency can be due to a variety of health conditions, those who feel they may suffer from a zinc deficiency should consult a physician.
References:
National Institutes of Health Office of Dietary Supplements. (2009). "Dietary Supplement Fact Sheet: Zinc."
Oregon State University. (17 Sept 2009). "Zinc Deficiencies A Global Concern." Accessed October 2, 2009 from Oregonstate.edu.
WebMD, LLC. (2009). "Zinc." Accessed October 2, 2009 from WebMD.com.
Jennifer Murray - Jennifer Murray is a freelance writer specializing in nutrition, weight loss and fitness.
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