\u201cZinc [supplements] have been shown to have a positive effect on hair health,\u201d says Schoeman. \u201cIt plays a role in hair tissue growth and repair, and adequate levels can help prevent hair loss. Zinc deficiency is often linked to hair thinning and loss, particularly in women.\u201d<\/p>\n
As for the skin, Clarkson says, \u201cA deficiency in this essential mineral can manifest through several skin-related issues. You might experience dry, flaky patches, nail abnormalities, acne breakouts, or even eczema-like rashes. Cuts and scrapes may also take longer to heal than usual, and in more severe cases, sores can appear around areas like the mouth and eyes. Your skin might become more sensitive and prone to irritation, as zinc plays a crucial role in skin protection. It even helps shield your skin from UV ray damage, so without enough zinc, your skin may struggle to heal from sun exposure.\u201d<\/p>\n
Does Zinc Impact Sexual Health?<\/p>\n
Another thing that zinc can have an unwanted effect on is your sexual health<\/a>. Zinc plays such a vital role in many of your body\u2019s functions\u2014including libido, sperm motility and sperm production. So, like we said: don\u2019t leave your levels unchecked.<\/p>\n \u201cZinc plays a significant role in sexual function and reproductive health for both men and women,\u201d says Harley Street nutritionist Clarissa Lenherr<\/a>, \u201cIt is crucial for the production of testosterone, the primary male sex hormone; low levels of zinc have been linked to reduced testosterone levels, which may affect libido and sexual performance.<\/p>\n \u201cAdditionally, zinc is essential for spermatogenesis<\/a>, or the production of sperm, and helps maintain sperm motility and overall quality, making adequate zinc levels important for male fertility.\u201d<\/p>\n How Can I Fix a Zinc Deficiency?<\/p>\n Now that we\u2019ve established that a zinc deficiency is definitely not good, the second golden question is: What do I do about it? The first place to start is your diet. Since our bodies don\u2019t naturally produce zinc, we do need to introduce it via food.<\/p>\n \u201cFoods rich in zinc include oysters, red meat, poultry, beans, nuts, whole grains, dairy products, and fortified cereals,\u201d says Schoeman. \u201cIncorporating these foods into your diet can help maintain adequate zinc levels.\u201d<\/p>\n As an addition, Clarkson says, \u201cIt\u2019s important to note that zinc from plant sources is less easily absorbed by the body than zinc from animal foods.\u201d<\/p>\n Despite the absorption rates for plants, there is a way to increase the effectiveness. \u201cFor pulses and grains, soaking or sprouting can reduce phytate content, which inhibits zinc absorption, thereby improving zinc bioavailability. Include fermented foods alongside zinc rich foods,\u201d says Lenherr. \u201cOrganic acids in fermented foods might help increase zinc absorption.\u201d<\/p>\n Who Shouldn\u2019t Take a Zinc Supplement?<\/p>\n If your diet isn\u2019t providing all your necessary zinc, you can take a supplement<\/a> to top things up. However, zinc supplements<\/a> aren\u2019t just like a fun and low-risk vitamin C chewy, the correct dose of zinc is very important to nail, as too much is bad for you.<\/p>\n \u201cIt\u2019s important to note that there is a limit to how much zinc you should take,\u201d says Schoeman. \u201cThe recommended dietary allowance for zinc varies by age and gender, but for most adults, it’s around 11 mg per day for men and 8 mg for women. Excessive intake can lead to toxicity, resulting in symptoms like nausea, vomiting, loss of appetite, and headaches.\u201d<\/p>\n Additionally, says Lenherr: \u201cIf taken in excess or on an empty stomach, zinc can sometimes cause gastric upset, nausea, and diarrhea.\u201d<\/p>\n