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12 Signs You May Be Deficient in Zinc

Zinc is a crucial mineral that is found in every cell in the body. It's involved with growth, cell division, the immune system, bones and teeth, skin, the brain, the nervous system not to mention hormones – and yet over a third of people appear to be deficient in the Western world!

12 signs you may be deficient in zinc

White spots or lines on your fingernails
Pale skin
Stretch marks
Acne
Dry hair
Loss of appetite
Poor immune system
Diarrhoea
Low sex drive
Weight loss
Loss of taste and sense of smell
Insomnia

So if you’re suffering from sleep issues, frequent infections, eczema, psoriasis, frequent diarrhoea, hair loss, low sex drive or infertility – perhaps it’s worth checking your zinc levels? Those deficient in zinc may also find their sense of taste and smell affected, which isn't great when you want to explore lots of new foods on your Paleo diet!

How to get more zinc in your diet

There are lots of great natural, Paleo food sources of zinc. Oysters are one of the best sources, but red meat and seafood (especially crab) will also keep your zinc levels topped up. Of course, supplementing is always an option, but always try to get sufficient levels from natural food sources first. Also, don’t forget about vitamin D, as being deficient in vitamin D makes zinc less effective. It’s all about balance, as so many vitamins and minerals work together.

Several things can inhibit your bodies ability to absorb zinc, particularly phytates found in grains and legumes – yet another reason to stick to a Paleo diet and avoid processed neolithic foods!

Have you had your zinc levels checked? How did they fair? Do you eat lots of natural food sources of zinc, or do you supplement?

Why Zinc Deficiency Matters – Especially on a Paleo Diet

Zinc plays a role in hundreds of processes within the body, from cell repair and enzyme function to immunity, fertility and skin health. It's no wonder that even mild deficiencies can trigger noticeable symptoms like fatigue, hair loss, poor wound healing, and lowered libido.

For those following a Paleo lifestyle, zinc needs can generally be met through nutrient-dense whole foods – especially grass-fed red meat, organ meats, and shellfish like oysters and crab. These animal-based sources of zinc are also more bioavailable than plant-based alternatives, meaning your body can absorb them more efficiently.

If you're still showing signs of zinc deficiency despite eating well, it’s worth exploring whether other dietary or lifestyle factors might be at play. For example, excessive alcohol intake, chronic stress, gut issues, or a history of restrictive dieting can all impact zinc absorption.

It’s also important to remember that zinc doesn't work alone. It relies on key nutrients like vitamin D, magnesium, and B6 to do its job well. So focusing on a balanced, nutrient-rich diet is your best bet for preventing deficiency long-term.

Finally, if you're considering supplements, look for forms like zinc picolinate or zinc gluconate, and be mindful of not exceeding the recommended dose – more isn’t always better.

The Link Between Zinc and Hormonal Balance

One of the most underappreciated roles of zinc is its involvement in hormonal health. For both men and women, zinc plays a significant role in regulating key hormones, including testosterone, oestrogen and progesterone. For men in particular, low zinc levels are linked with reduced testosterone production, which can lead to fatigue, reduced muscle mass, and lower libido.

For women, zinc is equally important. It supports ovulation, reproductive health, and healthy skin — all crucial aspects of wellbeing that can be disrupted by deficiency. Zinc is also known to support thyroid function by aiding the conversion of thyroid hormones T4 to the active T3. This makes zinc a key player in energy, metabolism and even mood.

If you’ve been struggling with symptoms such as irregular cycles, PMS, or low energy, zinc may be a helpful nutrient to focus on — especially when consumed in combination with selenium and iodine, which are also vital for hormone regulation.

Zinc and the Immune System

Zinc's role in immune function is well established. It assists in the development and activation of T-lymphocytes, which are essential for mounting a healthy immune response. Zinc also helps the body fight infection more efficiently and recover from illness faster.

In fact, studies have shown that zinc lozenges may shorten the duration of the common cold if taken at the onset of symptoms. It's thought to work by preventing viruses from multiplying and binding in the nasal passages and throat.

If you find yourself constantly catching colds or experiencing slow healing after minor injuries, zinc could be part of the puzzle. Supporting your immune system through zinc-rich foods is a simple and natural way to bolster your body's defences.

Absorption Matters: How to Maximise Zinc Uptake

Getting zinc into your diet is only part of the equation — ensuring you absorb it properly is equally important. As mentioned earlier, phytates found in grains and legumes can inhibit zinc absorption. That’s one of the reasons why a Paleo approach, which naturally excludes these foods, is so effective at helping the body access vital minerals.

To further improve zinc uptake:

Pair zinc-rich foods with protein, especially animal protein, as this improves absorption.
Avoid consuming zinc with high amounts of calcium or iron at the same meal, as these minerals can compete for absorption.
If supplementing, take zinc on an empty stomach or with a light meal that’s low in competing minerals.

Also, look after your gut. Conditions like leaky gut, IBS, or low stomach acid can hinder nutrient absorption. Including gut-healing foods like bone broth, fermented vegetables, and collagen can support digestive health and improve your ability to absorb zinc and other minerals.

Top Paleo-Friendly Sources of Zinc

While oysters are the gold standard, there are many other Paleo-approved foods that contain generous amounts of zinc. Here's a handy list to keep in mind:

Oysters: The highest natural source of zinc by far.
Beef (grass-fed): Especially from cuts like chuck roast and shank.
Lamb: Another great red meat source rich in bioavailable zinc.
Chicken (especially dark meat): Contains a decent amount of zinc in an easily digestible form.
Pumpkin seeds: While plant-based, they still contain some zinc, particularly when soaked or sprouted to reduce phytates.
Cashews: Another moderate plant-based source, ideally consumed raw or sprouted.
Crab, lobster and other shellfish: Excellent sources that are also rich in other key nutrients like selenium.
Egg yolks: Provide small amounts of zinc along with healthy fats and fat-soluble vitamins.

For those following a strict Paleo template, focusing on quality meat and seafood should make it easy to meet your zinc requirements without needing to rely on supplementation.

How Much Zinc Do You Really Need?

Zinc requirements can vary depending on age, gender, and individual health factors. In Australia, the NRV (Nutrient Reference Value) recommends around:

14 mg per day for adult men
8 mg per day for adult women
Up to 11 mg per day for pregnant women

However, these figures represent baseline requirements. If you’re under significant stress, healing from illness, eating a limited diet, or consuming alcohol regularly, your needs may be higher.

Zinc is also lost through sweat, so those who exercise intensely or live in hot climates may benefit from a slightly higher intake.

When to Consider Testing

If you're concerned about potential deficiency, the most accurate way to test zinc status is through a plasma or serum zinc test ordered by your GP or naturopath. Be aware that results can be affected by inflammation, infection, or even the time of day, so context is important.

Hair mineral analysis is another tool some practitioners use, but it is less reliable and should be interpreted with caution. As always, symptoms and dietary habits should guide any decision to test or supplement.

Final Word on Zinc and Paleo Living

Zinc is a powerful micronutrient that plays an essential role in everything from immune function to skin clarity, hormonal balance and wound healing. It’s easy to overlook, yet a deficiency can subtly impact many aspects of health.

A well-planned Paleo diet — rich in meat, seafood and whole foods — makes it easier to meet your zinc needs naturally. So if you're experiencing any of the symptoms mentioned earlier, it might be time to reflect on whether your plate is delivering this vital mineral.

Have you noticed a difference after increasing your zinc intake? Do you rely on food, or have you found supplements helpful? Share your experience in the comments below!

Zinc & The Paleo Diet

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Zinc is one of the key minerals which are required in the body in order to maintain a healthy body and lifestyle. It offers a vast range of health benefits, including improved cardiovascular performance and a clearer complexion. It is also thought that high levels of zinc in the body can help to stave off serious illnesses such as diabetes and cancer. Zinc is traceable in all of the tissues throughout the body, which is why it is so important to keep the levels at a consistent rate.

Zinc is also an antioxidant which is essential for the immune system and to help keep the body in working order. There are a range of notable side effects which can result from low zinc levels in the body, including a decline in energy levels, inability to concentrate and a lack of memory. The side effects can be severe and they can result in more serious conditions, such as infertility and problems in cardiovascular health. The proper function of red and white blood cells relies on good levels of zinc throughout the body, which means it is essential in maintaining a good health.

If you suffer from a lot of flus and colds and they take a while to shift, it may be because your zinc levels are too low. If you notice white spots on your fingernails, it may be due to a lack of zinc or other essential minerals. A sufficient amount of zinc is thought to be around 20mg, which isn't really a lot and is quite easy to introduce into your diet. If you suffer from skin conditions such as acne, it is a good idea to try and increase your level of zinc, rather than using creams.

A lack of zinc as well as other minerals and vitamins, can lead to malnutrition and the body failing to function the way it should. It is important to ensure the right amount of zinc is consumed as too much can cause other illnesses such as anaemia. It is not healthy to substitute zinc with high levels of other minerals as it is essential for the proper functioning of our bodies.

Levels of zinc can be improved through the consumption of the right food groups and a healthy diet. The Paleo diet is one which helps to promote good levels of zinc due to the fact that it involves eating large quantities of meats, seafood and fish. These foods are high in zinc levels and as such, are important to ensure a healthy diet is maintained. There are lots of other foods which are high in zinc, so there is no need to feel deprived on the Paleo diet, including seeds, nuts and roasted pumpkin seeds which are also full of other essential minerals.

As the Paleo diet is low in foods which contain phytic acid, it really helps to enhance the levels of zinc as the phytic acid prevents the minerals from being absorbed into the system. The main foods which the Paleo diet encourages followers to stay away from, including whole grains and legumes may contain zinc but as they also contain high levels of phytic acid. As a result, they don’t allow zinc to be absorbed into the body, which means they are not beneficial to staving off these serious illnesses.

It is essential to follow a diet which allows zinc and other key minerals to be absorbed into the bloodstream, which is why the Paleo follows a strict range of food groups which are beneficial to the body and in no way detrimental. These food groups are not only rich in zinc but are also full of vitamins and nutrients which encourages the body to function properly.

It is human nature to wait until something affects us before we take some action to resolve the problem and some of the side effects of low levels of zinc can be easily dismissed as just feeling under the weather, until they become more severe. The Paleo diet, if followed correctly, will really help to improve zinc levels and there should be noticeable improvements in energy and concentration levels, particularly if these have declined in recent times.

You will also start to notice the difference in your skin as it will become clearer and will have a healthy glow. It is quite simple to incorporate zinc into the Paleo diet as most of the foods will contain a good level of it and it is worth it for the numerous health benefits.

Another key benefit of zinc that deserves attention is its essential role in wound healing and tissue repair. This is especially important for anyone engaged in physical activity or recovering from illness or injury. Zinc supports collagen synthesis and inflammatory response modulation, both crucial elements in the healing process. People following a Paleo lifestyle who include zinc-rich foods regularly may notice faster recovery times from minor cuts, bruises, or more intense muscular strains.

It's also worth exploring zinc’s influence on hormonal balance. Zinc plays a part in testosterone production, which is not only important for men’s health but also for muscle development, metabolism, and overall energy in both men and women. Some studies have linked zinc deficiency with reduced testosterone levels, and restoring adequate intake can lead to noticeable improvements in vitality, stamina, and strength. This is especially relevant for those following a fitness-focused Paleo regime.

In the context of mental health and cognition, zinc contributes to neuroplasticity and brain function. Low levels of zinc have been associated with mood disorders such as depression and anxiety. Zinc helps regulate neurotransmitters like serotonin and dopamine, which influence mood, memory, and focus. For those who often experience mental fog or lack of motivation, ensuring proper zinc intake through Paleo-friendly whole foods might yield surprising cognitive benefits.

Pregnant and breastfeeding women have higher zinc requirements, as it plays a vital role in fetal development and immune support for both mother and baby. Including zinc-rich foods such as grass-fed beef, lamb, oysters, and eggs can help meet these increased nutritional demands without relying on supplements. As always, it's best to consult with a healthcare professional for personalised guidance, especially during pregnancy.

Bioavailability is another essential factor to consider. As mentioned, the Paleo diet avoids grains and legumes, which contain phytic acid – a compound that binds to minerals like zinc and inhibits absorption. This makes Paleo naturally more supportive of zinc uptake. Additionally, preparing vegetables properly (e.g., soaking, fermenting, or sprouting) can further reduce antinutrients and enhance overall mineral absorption.

When looking to boost your zinc intake, here are some of the top Paleo-approved sources to incorporate regularly:

Oysters: Among the richest sources of zinc available. A single serving can offer over 300% of the daily recommended intake.
Grass-fed beef: A practical and widely available source, with excellent zinc content in cuts like chuck and sirloin.
Lamb: Another red meat option that provides a healthy dose of zinc along with iron and B vitamins.
Chicken thighs and drumsticks: Dark meat tends to have higher zinc levels than breast meat, making it a solid choice.
Pumpkin seeds: Great as a snack or salad topper; just a small handful contributes a significant amount of zinc.
Cashews: While slightly lower in zinc than pumpkin seeds, they still provide a helpful contribution and are a great Paleo-friendly snack.
Egg yolks: Not only a good source of zinc but also rich in choline and other vital nutrients.
Sardines: These small oily fish offer zinc, calcium, and omega-3s, making them an all-round powerhouse food.

Some Paleo followers also enjoy incorporating bone broth, which can contribute trace amounts of zinc while supporting gut health and providing collagen. Making bone broth at home from pasture-raised animal bones ensures the most nutrient-dense result and fits perfectly into a Paleo kitchen routine.

While dietary sources are the best option, some people may still consider supplementation – particularly if they have a medical condition that impairs nutrient absorption or are on a restrictive version of Paleo. Zinc supplements are available in various forms, such as zinc gluconate, zinc picolinate, or zinc citrate. If you’re considering supplementation, it’s important to stay within recommended limits, as excessive zinc can interfere with copper absorption and lead to imbalances.

For those tracking their nutrient intake more closely, apps like Cronometer can help estimate daily zinc intake based on your food log. This may help identify any recurring gaps and prompt you to include more of the high-zinc options listed above. Keeping track ensures that your Paleo diet remains not only aligned with ancestral principles but also nutritionally robust in the modern world.

Ultimately, the inclusion of zinc-rich whole foods in your Paleo approach supports more than just immune resilience – it enhances energy, cognition, skin clarity, muscle repair, and hormonal balance. By paying attention to the mineral content of your meals, you can optimise both short-term wellbeing and long-term health outcomes without relying on synthetic additives or processed food solutions.