Chronic disease
Zinc deficiency has been linked to several health conditions, including pneumonia and diabetes, per the NIH. The mineral is involved in the growth and function of various immune cells and responses, Melissa Mroz-Planells, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board, previously explained, so being low on it can make you more susceptible to illness (zinc even works for colds, according to experts). Zinc deficiency can also make it harder for your body to fight inflammation and cell damage from free radicals—both of which have been tied to chronic disease. One study in Frontiers in Nutrition linked zinc deficiency to higher levels of inflammatory markers and increased susceptibility to infectious diseases.
Vision loss
Your eyes, especially your retinas, contain a lot of zinc. But as you get older, those zinc levels start to decline—and as they do, you may develop age-related macular degeneration, per the NIH. The good news? Research suggests that zinc supplementation can help you stave off vision loss. Just be sure to talk to your doctor. (Getting too much zinc has downsides too!)
Loss of taste
If food doesn’t taste quite the same as it used to, you may be running low on zinc. The nutrient is involved in some of your most basic senses, per the NIH. And not getting enough can impact your ability to smell and taste things—sometimes causing you to lose taste or smell altogether. But as is the case with vision changes, zinc supplementation may help treat taste disorders, according to a review in the Journal of Nutrition and Metabolism.
Trouble hearing
Running low on zinc can mess with your hearing in a couple different ways. Studies suggest that zinc deficiency may cause hearing loss or tinnitus—a persistent ringing or buzzing sound in your ear. What’s more? The lower your zinc levels, the louder and more severe that buzzing sound is likely to be.
Stunted growth
One major sign of zinc deficiency—especially among infants, children, and adolescents—is stunted growth, per the NIH. Zinc is essential for healthy growth because of its influence on cell development. A lack of it can slow down growth and development. And deficiency-related symptoms, like loss of appetite and diarrhea, can compound the problem.
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