Zinc deficiency can affect physiological functions in the human body. Below are some signs of zinc deficiency in adults as well as in children.

1. Causes of Zinc Deficiency

Zinc is an essential trace mineral for children's development. It plays a vital role in protein synthesis by supporting enzyme production. Supplementing zinc helps promote the growth of bones, muscles, and brain development in young children. Here are some common causes of zinc deficiency:

• Diet: A diet low in zinc or high in phytates and fiber can hinder zinc absorption.

Zinc is a trace mineral found in a wide variety of foods.

• Exclusive breastfeeding: While zinc deficiency is rare in breastfed infants, it may occur in premature babies, as the zinc content in breast milk from these mothers tends to be lower. In women, zinc deficiency often presents more clearly, with dermatitis being a common clinical sign.

Other possible causes include:

• Crohn’s disease

• Cystic fibrosis

• Sickle cell anemia

• Severe or chronic liver disease

• Inadequate zinc in parenteral nutrition (IV feeding)

• Nephrotic syndrome, diabetes insipidus

• High-performance athletes

2. Warning Signs of Zinc Deficiency

Hair Loss
Recurrent infections and hair loss are among the most prominent symptoms to consider when suspecting zinc deficiency.
Zinc is vital for cell replication and protein absorption—both essential for thick, shiny hair.

Brittle Nails with White Spots
White spots on the nails—sometimes called Beau’s lines—are classic signs of zinc deficiency.
Nails may grow slowly, become brittle, and break easily. That’s because consistent zinc levels are required for tissue and nail cell growth. White spots often indicate more severe deficiency.

Dull Teeth
Zinc is necessary for strong, healthy teeth. Low zinc levels may lead to dull, fragile teeth that chip easily.
Zinc is a natural component in dental plaque, saliva, and enamel.
Signs of deficiency can include altered taste, heightened sensitivity to smells, a white-coated tongue, frequent mouth ulcers, and inflamed gums—particularly common in those with a poor dietary zinc intake.

Mouth Ulcers
Recurring mouth ulcers may be a result of zinc deficiency.
Studies show that people with low zinc levels tend to experience more frequent bouts of mouth ulcers.

Acne and Skin Problems
Some studies suggest a link between acne and zinc deficiency. In fact, many acne treatments and antibiotics contain zinc.
One recent study showed that 54% of acne sufferers had low zinc levels.
People with zinc deficiency also experience scaly skin lesions and delayed healing from acne, as zinc is critical for wound repair.

Weak Bones
While calcium is well known for bone health, zinc is also essential for bone formation and strength.
Zinc plays a role in cell growth, development, and collagen renewal—processes vital for strong bones.
Children of vegetarians or those on restrictive diets may be zinc deficient, which can affect bone growth during childhood and adolescence.
To assess bone condition, you can ask your doctor for a DEXA scan to measure bone density. (Most doctors don’t test zinc levels unless a serious deficiency is suspected.)

3. How to Get Enough Zinc Daily

Our bodies do not store zinc, so we must obtain it through food. If you're vegetarian or avoid red meat, you may be at greater risk for deficiency.

Hair loss is a common sign of zinc deficiency.

Red meats like beef, pork, and lamb are among the best sources of zinc, due to their high bioavailability—meaning our bodies can absorb it more easily than from other sources.
Experts recommend consuming up to 500g of cooked red meat per week — that’s about 70g per day or 100g five times per week as a good guideline.

Slow-cooked red meat retains more zinc than meat prepared by other methods.
Additionally, recent evidence suggests that drinking milk can enhance zinc absorption from high-phytate foods like lentils and whole grains — great news for vegetarians.

Whether or not you eat red meat, you don’t need a huge variety of foods to reach the recommended 7mg of zinc per day for proper health maintenance.
Check the chart below to see exactly how much zinc you're getting from your daily diet.