Zinc: The Deficiency Affecting 73% of Americans

By Nutritional Weight and Wellness Staff
September 8, 2025

About 73% of the U.S. population does not meet the estimated average requirement for zinc. This widespread deficiency is linked to factors such as soil depletion, the refining of grains, and interference from minerals like calcium.

Zinc may not be as well-known as calcium or magnesium, but it’s a powerhouse essential mineral with wide-reaching effects. Since your body cannot store zinc, you need a steady supply from food or zinc supplements each day. Without it, subtle symptoms of zinc deficiency can show up in surprising ways — from sugar cravings to frequent colds.

Why Zinc Is Essential

Immune strength.

Zinc supports the activity of T cells and macrophages, key parts of the immune system that fight off viruses and bacteria. When zinc levels are low, these cells don’t function as effectively, which can make colds more frequent and recovery take longer

Skin repair.

Every scrape that heals and every acne flare that calms relies on zinc. It supports collagen formation and helps with wound healing, while also keeping inflammation in check.

Blood sugar balance.

Zinc helps the pancreas release insulin and supports appetite signals. When it’s low, your body can misinterpret energy needs — often showing up as post-meal sugar cravings. This is one way zinc deficiency affects your daily energy.

Mood and memory.

Zinc supports neurotransmitters like serotonin and GABA. Deficiency has been linked to poor focus, depression, and even neurological decline, showing how this essential micronutrient influences the brain.

Taste and smell.

Ever wonder why food tastes bland after illness? Zinc fuels the renewal of taste buds and smell receptors, and low levels slow that process.

Signs Your Body May Need More Zinc

Sugar cravings after meals.

Zinc plays a role in blood sugar regulation and appetite signaling. When zinc levels are low, your body may confuse its signals and crave quick energy in the form of sweets. This is why people often notice dessert cravings even right after a full meal.

Frequent colds or slow recovery.

Zinc is critical for a strong, responsive immune system. It activates white blood cells like T cells and macrophages that fight viruses and bacteria. Without enough zinc, you may catch every bug going around — or find that illnesses linger much longer than they should.

White spots on nails.

These small marks are a classic sign of zinc deficiency. They occur because nails grow from rapidly dividing cells, and zinc is essential for DNA synthesis and protein formation. Without enough, nail growth is disrupted, leaving visible white specks.

Skin issues.

Acne, rashes, or wounds that don’t heal properly often signal low zinc. That’s because zinc is required for collagen formation, skin turnover, and inflammation control. In fact, zinc is one of the most researched nutrients when it comes to acne and skin rashes.

Loss of taste or smell.

Zinc is involved in the constant renewal of taste buds and smell receptors. If zinc is low, these sensory cells can’t regenerate efficiently, which dulls taste and smell. Many people first notice this after viral infections, when recovery feels unusually slow.

Hair thinning.

Zinc helps build keratin, the protein that gives hair its strength. Deficiency weakens the hair follicle structure, leading to increased shedding and hair loss.

Why Zinc Levels Drop

Chronic stress.

Long-term stress doesn’t just affect your mood — it changes your nutrient needs. When cortisol and other stress hormones rise, your body burns through minerals faster, zinc included. Over time, this can leave your zinc status depleted. Stress also diverts resources toward immediate survival needs rather than repair and renewal, which makes deficiency even more likely.

Low stomach acid.

Zinc requires stomach acid for proper absorption. As we age, stomach acid naturally declines, making zinc absorption harder. Acid-blocking medications can worsen the problem. Without enough stomach acid, even zinc rich foods like beef or pumpkin seeds won’t be broken down effectively, meaning less of the mineral reaches your bloodstream.

Gut imbalances.

Conditions like IBS, leaky gut, or inflammation in the gastrointestinal tract can all interfere with zinc absorption. Since zinc itself is needed for gut healing, low zinc can create a vicious cycle where absorption keeps dropping.

Medication use.

Beyond acid blockers, other medications can interfere with zinc status. Some drugs bind zinc, preventing absorption, while others increase how quickly zinc is excreted.

Dietary patterns.

While animal proteins are rich in zinc, plant-based diets often rely on whole grains, legumes, and nuts. These foods naturally contain phytates, which can make it harder to absorb zinc. For those eating little or no animal protein, this effect can increase the risk factors for deficiency.

How to Restore Zinc Naturally

Food first.

At Nutrition Weight & Wellness, we believe that food is always the first step.

Zinc is abundant in animal proteins, especially zinc rich foods like beef, dark-meat poultry, and pork. These provide highly absorbable forms of zinc your body can use right away. Oysters are the richest natural source — one serving can give you several times your daily need — though they’re not usually an everyday food.

For plant-based options, pumpkin seeds offer a steady, convenient source of zinc, though absorption may be lower due to phytates.

A practical approach is to include zinc intake from these proteins regularly in your weekly meal planning. For example, choosing dark-meat chicken instead of just breast meat, adding pumpkin seeds to your salads, or enjoying beef a few times a week. Even small, consistent choices help maintain steady zinc levels.

Supplement wisely.

If food alone isn’t enough, zinc supplementation can help — but more isn’t always better. Most high-quality dietary supplements contain zinc, so it’s worth checking your label before adding more. For daily support, staying around 50 mg/day is recommended unless guided otherwise, because zinc competes with iron and can lead to copper deficiency if overused. Over time, too much zinc can throw off this delicate mineral balance.

Some people choose to use zinc supplements just during cold and flu season. In these cases, short-term higher doses — such as around 50 mg/day — may be useful for easing cold symptoms. But this should be temporary, not a year-round habit.

Timing matters.

Zinc should always be taken with food. On an empty stomach, it can cause nausea. Pairing zinc with protein-rich meals not only helps with tolerance but may also improve absorption.

Final Takeaway

The signs of zinc deficiency — from nail spots to sugar cravings — may seem minor, but they point to bigger gaps in your body’s nutrient needs. By focusing on zinc rich foods, supporting digestion, and managing stress, you can give your body the steady supply it needs to stay resilient.

Sometimes the smallest tweaks — like adding pumpkin seeds to your snack routine — can make the biggest difference in human health.

Information related to this article:

Listen: 

• Surprising Signs Of Zinc Deficiency - Ask a Nutritionist
• Important Minerals, Magnesium, Zinc, Calcium
• All About Calcium - Ask a Nutritionist

Read:

• The Best and Worst Sources of Calcium
  
• Natural Support for Your Immune System

References

1. Am j. cli. nut 2005 Feb 81 (7) 541-54
2. Am soc. cli nut 1998.  Zinc and immune function: the biological basis of altered resistance to infection.
3. Sardan, K. & Garg, V.  2010.  An observational study of methionine-bound zinc with antioxidants for mild to moderate acne vulgaris