Key Reasons For a Zinc Deficiency

Dr. Eric Berg 08/31/2023

Let’s talk about zinc and all the different things that can inhibit your ability to absorb this important trace mineral. We’ll also discuss things you can do to increase your absorption.

In this article, I will cover:

Zinc: the basics
Common causes of zinc deficiency
How to increase your absorption of zinc

Let’s dive in.

What is Zinc

Zinc is probably one of the most important trace minerals. It’s an essential mineral that is naturally present in some foods, added to others, and available as a dietary supplement.

It is involved in many essential functions in the body. Specifically, it has a role in:

Genes and DNA synthesis
Enzymes
Protein synthesis
Wound healing
Heart health
Joint health
Fat Storing Hormone
Thymus function
Gonads
Immunity

That said, over 2 billion people on this planet are somewhat deficient in zinc.

That’s a lot of people. Today, we’re going to talk about the reasons behind this widespread deficiency and what you can do about it.

Causes of Zinc Deficiency

There are a few reasons behind inadequate zinc levels. That said, the biggest, most persistent problem is that we don’t store zinc very well. So, unless you’re consuming it every day, you’re probably going to end up being deficient.

And, again, zinc can affect everything from your reproductive organs and your testosterone levels to your skin health and immune system, so this is a pressing concern.

Other things that can decrease zinc absorption include:

Too Much Calcium

Let’s say you’re taking a calcium supplement and you’re trying to prevent osteoporosis or osteopenia.

Well, certain kinds of calcium supplements don’t even get absorbed, like calcium carbonate.

Calcium carbonate is limestone - it’s really heavy. If you’re taking it along with zinc, you’re also not going to absorb the zinc because too much calcium will block the absorption of zinc.

So skip the calcium carbonate supplements if you suspect a deficiency.

Too Much Iron

It’s the same thing with iron. If you’re taking a multivitamin, and it’s really not the best source - either because it’s elemental iron or it’s some type of iron that’s not bioavailable - that can inhibit zinc absorption.

Also, a lot of people, especially men, have too much iron in their bodies. That’s because iron is the opposite of zinc: you have mechanisms to retain iron big-time, so your body holds onto it very tightly and it’s easy to over-do it.

Excessive Copper

If you have excessive amounts of copper in your system over a long period of time, that will also inhibit zinc absorption. You do need some copper, but you need it in the right ratios. That’s why, if you ever take zinc, it’s a really good idea to take it in a blend of other trace minerals so you don’t become deficient in something else.

Anytime you take just one of a certain nutrient, it can actually create deficiencies in other minerals.

Phytates

Phytates are chemicals in whole grains like bran, rice, grains, and corn that block zinc absorption.

Countries that consume a lot of rice and grains have very high levels of phytate. That’s probably why we have 2 billion people on this planet that are deficient in zinc: a lot of people consume a lot of grains.

Conversely, a lot of people are not consuming foods that are high in the bioavailable form of zinc - things like:

Red meat
Shellfish
Fish
Nuts and seeds
Cheese

So, if you’re not consuming those foods, but you’re eating a lot of grains and rice, you’re going to end up with a zinc deficiency.

Cadmium

Cadmium is a toxic metal that will inhibit zinc. Conversely, if you have enough zinc in your body and you get exposed to cadmium, there’s less of a toxic effect.

The less zinc you have, on the other hand, the more poisonous cadmium is.

So how do you get exposed to it? Well, cadmium is used in certain industries to make batteries. The epicenter of the factories that make these batteries is in China. Oftentimes, chemicals from these factories leak into the water supply, where the surrounding community is growing rice and other crops.

In these communities, then, there is a combination of getting the cadmium from the rice and, on top of that, the bran blocks zinc - so it’s a double-edged sword, and you have a lot of health problems.

Casein

Casein is the protein that’s found in milk. Casein-related zinc deficiency only occurs if you’re consuming a lot of foods with casein. If you consume some cheese that has whey and other nutrients, you’re probably not going to end up with a zinc deficiency because there’s zinc in that cheese.

But if you’re taking straight casein - in a casein protein shake, for example - it could create a moderate deficiency in zinc.

That said, casein is not as powerful at depleting zinc as phytates.

Gut Damage

Let’s say, for example, that you had a lot of antibiotics as a child, or you’ve eaten a lot of gluten that’s destroying your gut. If this is the case, then you’ve probably developed scar tissue (celiac) and inflammation that’s hindering your intestine's ability to absorb zinc well.

High Sulfites

If you’re consuming a lot of sulfites - in wine or certain dried fruits - that will block zinc, too.

It will also block vitamin B1.

Infection

If you have an infection or you’re sick - even if you just have a common cold - you’re going to have a zinc deficiency because your immune system is using a lot of the zinc in your body to fight off the infection. How?

Well, zinc actually has many immune functions. Firstly, zinc is an immune modulator, meaning that it regulates the body’s immune response and keeps it from overreacting or underreacting.

It can also function as an antioxidant and stabilize cell membranes, meaning it can help prevent free radical-induced injury during inflammatory processes. This effectively slows the aging process and helps protect the health of cells.

Finally, zinc has a role in lymphocyte differentiation and antibody production, meaning that it helps start the immune process in the body.

When you have an immune response, then, zinc really springs into action in a major way, and this can really deplete your levels of this trace mineral in other parts of your body.

Refined Sugar

If you consume a lot of refined sugar, that will also deplete your zinc.

That’s why diabetics are usually zinc-deficient; they have high sugar, which depletes zinc in their bodies.

A side note here is that you need zinc to make Fat Storing Hormone - and you need Fat Storing Hormone in your body to regulate your blood sugar levels. So there’s definitely this connection with blood sugars and zinc.

If your sugars are out of control, you’re likely to have a zinc deficiency as well.

Stress

Finally, stress can deplete zinc as well. The hormone cortisol is triggered and elevated when you go through stress. This is why if you have the condition called Kushing Syndrome - where you have high levels of cortisol - you can be very zinc deficient.

How Do You Increase the Absorption of Zinc?

Strong Stomach Acid

First, if you want to increase your body’s absorption of zinc, you have to make sure that you have strong stomach acid.

If you have hypochlorhydria, which is a low amount of stomach acid, you’re not going to absorb zinc.

So, how does someone know if they don’t have enough stomach acid? Well, usually, if your stomach acid is low, you’re going to have symptoms like indigestion, heartburn, acid reflux, and GERT. All that comes from low stomach acid, so these symptoms would be a clue.

You can learn more about your hydrochloric acid and how to increase it here.

Get Enough Protein

Protein, in general, will increase the absorption of zinc. If you are on a very low protein diet - especially low animal protein - you’re not going to absorb as much zinc.

We’ve already talked about good sources of protein here, but again they include things like:

Red meat
Shellfish (especially oysters)
Nuts and seeds
Cheese

Summary

People need between 8-13 mg of zinc per day. It’s one of the most important trace minerals, and there are many things that can cause zinc deficiency. If you have any deficiency symptoms, consult with your doctor and try to get your zinc levels back up. Your body will thank you for it.

If you haven’t seen my other videos on zinc, you can check them out here:

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Disclaimer: Our educational content is not meant or intended for medical advice or treatment.

Editor’s Note: This post has been updated for quality and relevancy.