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Zinc, much like magnesium, is one of those nutrients that is critically important in hundreds of processes in the body. It is estimated that around 25% of the world population is actually deficient in this critical mineral. If you want healthy hormones, a strong immune system, and healthy tissues, you absolutely need to make sure your zinc levels are adequate. Not enough people know this, but there is actually a very simple method to test zinc levels in the comfort of your own home.
Another great way to start to tell if you may not be getting enough zinc in your diet, is by understanding its functions and how someone could become deficient in the first place. Then you can easily test zinc levels at home on a regular basis to make sure you are absorbing it.
Zinc modulates the immune system by balancing the Th-1 and Th-2 branches of the immune system. This is important for coordinating the immune system in cases of imbalance such as autoimmunity and cancer.
Zinc also assists a protein called human cytokine interferon alpha that is responsible for inhibiting the replication of viruses within the body (1). If you find that you are getting sick often, you most likely have low zinc levels.
Before we can even think about using supplemental zinc or consuming more zinc-rich foods, we must understand what causes our zinc stores to deplete. You can be eating a zinc rich diet and yet still be deficient in zinc if you aren’t digesting and absorbing it well or if you are taking other substances that deplete your zinc stores.
It is important to be aware of the most common reasons for zinc deficiency so you can address these things. Check out the list below.
A commonly overlooked reason for poor zinc levels in the body, is that you are just not digesting your foods as well as you should. If you have a leaky gut or poor stomach acid production, it is likely you are deficient in several nutrients.
Zinc is also extremely important for healing and sealing the gut. So if you are deficient, it becomes a viscous cycle of inflammation and the gut lining will never heal.
Medications that damage the gut or inhibit stomach acid production can be another overlooked factor in poor zinc levels. Most prescribing doctors are unfamiliar with the long-term ramifications of these medications and how they deplete key nutrients and cause a number of health problems.
If you currently use or have a history of using things like prescription antibiotics, NSAIDs (asprin, ibuprofen, naproxen etc.), proton pump inhibitors, or antacids; you will definitely want to take additional steps to support digestion.
If you are simply not consuming nutrient dense foods, and instead rely heavily on processed foods, you are most likely lacking in several nutrients. Consuming zinc-rich foods and balancing blood sugar are critical strategies for ensuring you retain adequate levels of nutrients like zinc.
Finally, consuming a lot of grains, nuts, and foods containing phytic acids can quickly deplete the body’s zinc stores. Limiting your intake of these foods or at least sprouting them before consuming is important.
Zinc is important for a large number of biological processes and stress speeds up biological function. During times of elevated stress, zinc is utilized at a much more rapid rate, increasing your dietary need for zinc.
If you are noticing that you are experiencing high amounts of overwhelming emotions like anxiety, this could be due in part to low zinc levels. Of course several other nutrient are involved such as magnesium and B-complex vitamins.
Exposure to toxins like pesticides and heavy metals in the environment can interfere with zinc absorption and increase stress within the body. This depletes your zinc levels while simultaneously increasing your need, not a good combo.
Also, consuming high levels of copper can lead to an imbalance in copper:zinc ratios. This is not uncommon as copper is a common byproduct of industrial manufacturing and is often high in our city water. Additionally, high copper can come from drinking water from copper pipes and women having a copper IUD. Additionally, foods such as grains, nuts and seeds are high in copper and also contain phytic acids that reduce zinc absorption.
Copper and zinc work against each other to regulate certain functions in the body. Having high copper levels in relation to zinc can create many problems and you can read more about that in this article. Consuming a clean, healing diet, getting good water filtration and lowering your intake of copper-rich foods, and increasing your zinc intake are all powerful for rebalancing this ratio.
After reflecting on your daily life and seeing if any of the causes above align with you, it is important to observe your own health for common symptoms of zinc deficiency.
The following is a list of common symptoms seen with zinc deficiency or copper:zinc imbalance. If you have any of these symptoms, I would highly recommend you test zinc levels.
There are several ways to test zinc levels. One that I am a fan of due to its simplicity and cost-effectiveness is the zinc sulfate taste test. All you do purchase a bottle of zinc sulfate liquid (this a good one and if that is sold out, try this one here), place a capful in your mouth, and observe the sensations in your mouth.
Below are the possible outcomes and indications:
You Notice No Metallic Taste: Zinc Deficiency
You Notice A Delayed Metallic Taste: Slight Zinc Deficiency
You Notice Slight Metallic Taste: Zinc Levels Are Adequate, But Could Be Higher
You Notice Very Strong Metallic Taste: You Likely Have Optimal Zinc Levels
Optimal Levels
If you notice that you are expressing signs of slight to complete zinc deficiency, you will need to be intentional about the foods you eat to drastically increase zinc intake. You will also need to avoid dietary habits that deplete zinc levels like consuming high amounts of sugar, grains, and processed foods.
You may also consider taking a multi-vitamin with zinc or taking another supplement that supports your zinc levels. If you are very deficient, you should absolutely take a zinc supplement for a few months to get your levels back to normal.
Consuming plenty of zinc-rich foods is a great start to optimizing your zinc levels. The following graphic outlines some of the best sources of zinc you can consume.
You will notice that various seeds made the list which seems counter-intuitive since I mentioned phytic acid containing foods lowering zinc levels. However, these foods contain really high amounts of zinc that may counteract this effect. Buying these in their sprouted forms is ideal.
When it comes to quickly balancing zinc levels in the body, supplementation is very helpful. Just as with many supplements, zinc comes in many forms. My favorite is Zinc, because it is what’s called a chelated form. This is important because it is very easily absorbed by the body unlike many other forms.
The recommended daily allowance for zinc is between eight to eleven milligrams for most adults. However, for functional health most progressive nutritionists and doctors recommend between 20–40 mg/daily.
If your results indicate a slight or complete zinc deficiency, 40 mg daily is likely more suitable for you while 20 mg daily may be more suitable for someone who is trying to maintain optimal levels. Then test zinc levels on a weekly or monthly basis to see how you are improving.
It is best to supplement with zinc with meals. So take 20 mg with one meal or 20 mg, 2 times daily with meals to get your levels where they need to be.
Zinc and copper compete against one another as antagonist in order to properly regulate the physiological pathways in your body. The proper balance between the two trace minerals is critical to maintaining health.
Unlike zinc, copper can readily accumulate in the body into toxic concentrations. In order to maintain adequate zinc levels, a higher dose of zinc compared to copper is required daily. Zinc is only stored for short durations in the blood and bone and is quickly excreted through our urine and fecal matter. (6)
Ideally, nutritional biochemist Dr. Paul Eck recommends that the proper intake of copper to zinc should be a 1:8 ratio (7). When properly concentrated in the right balance, zinc behaves like the bigger brother blocking copper in food and in the body from being absorbed (8).
We test plasma zinc and serum copper levels and the ideal ratio is roughly 1-1.2, meaning you should have equal or slightly higher levels of plasma zinc than you have serum copper.
Zinc is critical for overall health and quality of life. It is important to assess your daily life and physiological wellbeing to determine whether or not you are getting enough of this vital mineral in your diet. This is why I recommend you test zinc levels on a regular basis.
The Zinc Sulfate test is an incredibly simple and cost-effective way to determine your zinc levels at home. If you are showing signs of zinc deficiency, then it is important to follow a blood sugar stabilizing healing diet and improve your stomach acid, enzymes and overall digestive function.
You will also want to reduce your exposure to some of the higher copper foods such as nuts and seeds and increase zinc rich foods (fish and grass-fed meats) and take additional zinc supplements. Test zinc levels on a weekly basis to see how you are improving.