Zinc Deficiency
Recommended Daily Allowance of Zinc
The recommended daily allowance was established by the food and nutrition board, and is used for the general term of reference for a healthy diet. These guidelines include the average daily intake sufficient to meet the nutrient requirements of nearly all (97%-98%) healthy individuals. The adequate intake established when evidence is insufficient to develop and recommended daily allowance, but is still set to allow for a person to get nutritional adequacy.
The recommended daily allowance of Zinc, according to the Food and Nutrition Board (FNB) at the Institute of Medicine of National Academies is the following: age zero to six months male 2 mg per day (the FNB has not established a recommended daily allowance for male or female infants ages zero to six months, but they have established an adequate intake), age zero to six months female 2 mg per day, age 7 months to 3 years male 3 mg per day, age seven months to 3 years female 3 mg per day, age four years to eight years male 5 mg per day, age four years to eight years female 5 mg per day, age nine years to thirteen years male 8 mg per day, age nine years to thirteen years female 8 mg per day, age fourteen to eighteen years of age male 11 mg per day, age fourteen to eighteen years female 9 mg per day, age fourteen years to eighteen years female pregnant 13 mg per day, age fourteen to age eighteen female lactating 14 mg per day, age nineteen and older male 11 mg per day, age nineteen and older female 8 mg per day, age nineteen and older female pregnant 11 mg per day, and age nineteen or older female lactating 12 mg per day.
Health Issues of a Zinc Deficiency
Zinc Deficiency is difficult to diagnosis due to the similarity of symptoms with many other diseases. A person suffering from a mild zinc deficiency may suffer growth retardation, loss of appetite, and impaired immune function. A more severe case of zinc deficiency is characterized by delayed sexual maturation, impotence, hypogonadism in males, eye lesions, skin lesions, diarrhea, hair loss, weight loss, delay in the healing of wounds, taste abnormalities, and in some cases mental lethargy.
One of the problem scientist have in diagnosing zinc deficiency is the distribution of zinc throughout the entire human body. Zinc is used in so many different processes throughout the body it is difficult for a person to know exactly how much zinc they have in their body at any given time. There are a few signs which a person can look to for an indicator of their body’s zinc level; however, each of the indicators are also tied to different factors in the human body.
Those at Risk of Zinc Deficiency
The average American child, adolescent, and adult are at a very low risk of zinc deficiency. The majority of zinc deficiencies in these age groups occur to many people in developing nations. Older Americans are at a higher risk of zinc deficiency than other groups in the United States. This is due the human body’s inability to absorb zinc as it ages. The older a person become, the higher their risk of a zinc deficiency.
While zinc deficiency is rare in the United States, zinc inadequacy is somewhat prevalent. What is an inadequacy? An inadequacy is a sub-clinical deficiency of a vitamin or mineral. The body is getting enough to avoid the more serious effects of a lack of a vitamin or mineral, but not enough for the body to be getting the healthy nutritional benefits of the nutritional element.
Vegetarian are at a very high risk of zinc deficiency. A large portion of zinc comes from animal meat, and dairy products. A vegetarian will find their resources for getting enough zinc limiting. This is true especially considering the amount of phytates which a normal vegetarian has in their diet. Phytates block the absorption of zinc into the human body. Phytates are found in many legumes and whole grains. Due to the lack of absorption capabilities in their body, vegetarians can require upwards of 50% more than the daily recommended amounts of zinc to get a sufficient amount. There are cooking techniques which vegetarian can use in order to get less of the zinc blocking effects from phytates.
Soaking beans and other legumes in water for many hours, and then letting them sit out after soaking will help for the zinc to be better absorbed in the body. Eating more leavened bread is also a way in which a vegetarian can cut down on the number of phytates in their body. It is also recommended that vegetarian find a dietary supplement which can add nutrients to their diet. There are many good vegetarian dietary supplements.
Women who are pregnant need to take in a greater amount of zinc compared to a non-pregnant woman. Those women who enter into pregnancy with a marginal zinc status are at an even higher risk of a zinc inadequacy, and passing on this inadequacy to their child. Older infants who are breastfed are also at a higher risk of zinc deficiency. While breast milk provides adequate zinc in the first four to six months of an infant’s life—it will not provide an adequate amount for an infant aged seven to twelve months. Zinc is essential for the healthy growth of a child, and a child not receiving enough zinc could find their growth hampered.
There are also different diseases which can trigger a deficiency of zinc: chronic diarrhea, malignancy, sickle cell disease, diabetes, chronic liver disease, chronic renal disease, alcoholism, malabsorption, and gastrointestinal disease.
Is There a Problem With Too Much Zinc?
Toxicity of zinc can occur through improper supplementation and diet. Too much zinc can cause copper deficiency, vomiting, abdominal cramps, headaches, and loss of appetite. There have been upper limits established for zinc, and they shouldn’t be exceeded.
How to Get the Right Amount of Zinc in a Diet?
Taking a good multivitamin is a great way of helping your body get the zinc it needs. Men and women do require differing amounts of zinc in their daily diet. It is recommended that a person try to find a daily multivitamin which is gender specific. That way a person knows when they are getting the nutrients their body’s require. Supplementation of a diet cannot replace healthy dieting, but it can help a person reach towards better health. If a person is in a high risk group it is recommended that they consult with their doctor about how to get the right amounts of vitamins and minerals through supplementation.
