Zinc deficiency: the most effective dietary supplements

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

Physiological Role of Zinc

Zinc is an essential 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, particularly for the immune system and growing tissues. As an antioxidant, zinc contributes to the activity of superoxide dismutase (SOD), an enzyme that protects cells against 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 T cell maturation.

Dietary Sources of Zinc

The best sources of zinc come from animal-based 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 Problems: Zinc is essential for collagen synthesis and tissue regeneration. A deficiency slows wound healing and increases the risk of skin infections. • Hair Loss and Skin Disorders: Alopecia and dermatitis, particularly around body orifices (mouth, eyes), are common in cases of deficiency. • Immune Deficiencies: Because zinc is crucial for the immune system, a deficiency weakens the immune response, increasing vulnerability to bacterial, viral, and fungal infections. • Digestive Disorders: Chronic diarrhea may occur, especially in children and the elderly. • Loss of Taste: Zinc is essential for the taste buds; its deficiency can cause ageusia, a partial or complete loss of taste. • Growth Retardation and Delayed Development: In children, deficiency leads to stunted growth and delayed puberty, as well as developmental disorders. • Neurological and Psychological Problems: A deficiency can cause mental fatigue, irritability, depression, and memory problems.

Populations at Risk and Supplementation

Risk groups include vegetarians, the elderly, pregnant women, and those suffering from intestinal malabsorption (such as Crohn's disease 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 sources of zinc. In some cases, supplementation is necessary, with doses ranging between 5 and 20 mg per day depending on individual needs.