Zinc Deficiency: Most Effective Supplements

Zinc is an essential trace element crucial for the body's proper functioning, present in small amounts yet playing a vital role in numerous biological functions. It is involved in DNA synthesis, cell division, wound healing, and is vital for immune function, growth, and development.

Physiological Role of Zinc

Zinc is a vital cofactor for more than 300 enzymes, which gives it a central role in the metabolism of proteins, carbohydrates, and lipids. It is necessary for the formation of proteins and nucleic acids, essential for cell division, notably for the immune system and growing tissues. As an antioxidant, zinc participates in the activity of superoxide dismutase (SOD), an enzyme that protects cells from oxidative damage. It is also crucial for the synthesis of hormones, such as insulin, and for immune function by activating thymulin, a hormone necessary for the maturation of T cells.

Dietary Sources of Zinc

The best sources of zinc come from animal-derived foods, such as meats, liver, eggs, and seafood, particularly oysters. Although present in legumes, nuts, seeds, and whole grains, the bioavailability of zinc in these foods is often reduced due to phytates, which inhibit its absorption. Fermentation or sprouting of seeds can improve this absorption.

Symptoms and Consequences of Zinc Deficiency

A zinc deficiency, although rare in industrialized countries, can have significant consequences, especially in certain at-risk populations. Symptoms include: Wound Healing Disorders: Zinc is essential for collagen synthesis and tissue regeneration. A deficiency slows wound healing and increases the risk of skin infections. 7fHair Loss and Skin Disorders: Alopecia and dermatitis, particularly around body orifices (mouth, eyes), are common in case of deficiency. 7fImmune Deficiencies: Zinc is crucial for the immune system, a deficiency weakens the immune response, increasing vulnerability to bacterial, viral, and fungal infections. 7fDigestive Disorders: Chronic diarrhea may occur, especially in children and the elderly. 7fLoss of Taste: Zinc is indispensable for taste buds; its deficiency can cause ageusia, or the partial or total loss of taste. 7fGrowth and Delayed Development Disorders: In children, deficiency leads to delayed growth and puberty, as well as developmental disorders. 7fNeurological and Psychological Problems: A deficiency can cause mental fatigue, irritability, depression, and memory disorders.

At-Risk Populations and Supplementation

Risk groups include vegetarians, the elderly, pregnant women, and those with intestinal malabsorption (such as Crohn's or celiac disease). Chronic alcoholics and people consuming diets high in phytates are also at risk. To prevent zinc deficiency, it is recommended to follow a balanced diet rich in animal-derived zinc. In some cases, supplementation is necessary, with doses varying from 5 to 20 mg per day depending on individual needs.