What Happens To Your Body When You’re Low On Zinc (And How To Fix It)

by Kudzai Musengi March 22, 2025

Feeling tired for no reason? Catching every sniffle that passes by? Noticing that little cut on your finger is still hanging around days later like an uninvited guest? You might be low on zinc. Yep, zinc. It’s not the flashiest nutrient out there, but your body depends on it way more than you’d think.

When you don’t get enough, your immune system, skin, hair, and even your sense of taste can start acting up. The good news? It’s not hard to fix once you know what to look for (and no, you don’t have to eat a bucket of raw oysters… unless you’re into that 🫣).

In this post, I'm breaking down what happens when your zinc is running on empty—and how to top it up without turning your life upside down.

Why Zinc Is So Important for Your Body

Zinc might not be the first thing you think of when it comes to nutrition, but trust me—your body’s obsessed with it. This mineral works behind the scenes, keeping all kinds of important things running smoothly. You don’t notice it… until you don’t have enough. Then things can get messy.

Your body has a sneaky way of telling you when it’s running low on something important—like zinc. The trouble is, the signs can be pretty random, so it’s easy to chalk them up to being tired, stressed, or just having “one of those days.” But if you know what to look for, you can catch a zinc deficiency before it really messes with your health.

Here are some common signs your body might be waving the white flag and begging for more zinc:

🦠 You Get Sick All the Time
If you feel like you’ve got a permanent VIP pass to every cold and flu going around, your immune system might be struggling. Zinc helps your body fight infections—without it, germs get the upper hand.

🩹 Wounds Take Forever to Heal
Scraped your knee or got a paper cut that’s taking way too long to go away? Zinc plays a big role in wound healing. When you’re low, the process slows down… a lot.

💇‍♂️ Hair Thinning or Falling Out
Notice more hair in the shower drain lately? Zinc helps keep your hair strong and growing. Low levels can lead to shedding—and not the seasonal kind.

🧴 Skin Issues
Breakouts, rashes, eczema, or just generally irritated skin can be signs your zinc tank is running on empty. Zinc helps with inflammation and skin repair, so when it’s missing, your skin might act out.

🍽️ Loss of Appetite or Changes in Taste and Smell
Food tasting bland lately? Or maybe you’re just not that hungry anymore? Zinc affects your taste buds and your sense of smell. A deficiency can make everything feel a little blah.

🧠 Brain Fog or Mood Swings
Struggling to focus? Feeling more irritable or anxious than usual? Zinc supports brain function and mood regulation. Low zinc can leave you feeling off mentally and emotionally.

🤰 Fertility or Hormone Problems
For women, low zinc levels can mess with hormone balance and reproductive health. If you’re dealing with irregular cycles or fertility concerns, zinc might be part of the equation.

💅 White Spots on Your Fingernails

You’ve probably heard this one before! While not always a sign of zinc deficiency, those little white spots on your nails can be an early clue that your zinc is running low.

How to Fix Zinc Deficiency (Simple Foods That Work)

The good news? Fixing a zinc deficiency doesn’t have to be complicated—or expensive. You can boost your zinc levels with simple changes to your diet and routine. And yes, there are plenty of delicious African foods that can help you get the job done!

Here’s how to give your body the zinc it needs:

1. Eat More Zinc-Rich Foods

Food is your best first step. Zinc from whole foods is easier for your body to absorb and less likely to cause issues compared to popping random supplements.

Here are some top zinc-packed foods to add to your plate—many of which you probably already know and love:

Animal Sources (High in Zinc):

Beef and Goat Meat (common in African stews and grills like suya or nyama choma)
Chicken Hearts and Liver (If you’re curious about the health benefits of organ meats, check out this article on chicken hearts. Spoiler: They’re packed with zinc and iron!)
Fish and Seafood (especially oysters, if you can get them, and crayfish used in soups and sauces)
Turkey and Chicken (roasted or stewed, however you like!)

Plant-Based African Options:

Pumpkin Seeds (Egusi) – Popular in egusi soup, and a fantastic plant-based source of zinc.
Groundnuts (Peanuts) – Snack on them roasted or use groundnut paste in soups like Maafe.
Bambara Groundnuts – Nutrient-dense and used in porridge or flour.
Black-eyed Peas – Common in akara and moi moi.
Amaranth Leaves (Green Leafy Vegetables like Alefu or Kale) – Not super high in zinc but packed with nutrients that support overall absorption.
Millet and Sorghum – Traditional grains that, when properly prepared (see next tip), can boost zinc intake.

2. Reduce Zinc Blockers in Your Diet

Some foods and habits can make it harder for your body to absorb zinc, even if you’re eating enough of it.

Phytates (found in grains and legumes) can block zinc absorption. Soak, sprout, or ferment beans and grains like millet, sorghum, and maize before cooking. These traditional methods (like soaking maize for ogi or fermenting for kenkey) help make the nutrients more available.
Cut back on excess alcohol, which can deplete zinc.
Limit highly processed foods, which are often stripped of minerals and can throw your system out of balance.

3. Boost Absorption with the Right Combinations

Take zinc with meals to avoid stomach upset.
Pair zinc-rich foods with vitamin C (like oranges, baobab fruit, or mangoes) to help absorption.
Keep calcium and iron supplements separate from zinc, as they can compete for absorption.

When To See a Doctor

While adjusting your diet can help, there are times when it’s best to check in with a healthcare professional.

Persistent or severe symptoms like ongoing fatigue, frequent infections, or hair loss should be evaluated by a doctor.
If you have digestive conditions (like Crohn’s disease or chronic diarrhea) that affect nutrient absorption, you may need extra support.
Pregnant or breastfeeding women often need higher zinc levels. It’s important to talk with a healthcare provider to ensure you’re meeting your needs.
Before starting high-dose zinc supplements, get medical advice. Too much zinc can cause side effects and lead to imbalances with other minerals like copper.
A zinc blood test is available if you suspect a serious deficiency, though it’s not typically part of routine check-ups.

Zinc might not get the spotlight like some other nutrients, but it plays a huge role in keeping your body healthy and strong. When you’re low, your immune system, skin, hair, and energy levels can all take a hit—but the good news is, it’s easy to turn things around.