Zinc Deficiency Symptoms in Older Adults: Signs and Foods

Zinc deficiency symptoms in older adults can include slow wound healing, a dulled sense of taste or smell, poor appetite, thinning hair, skin rashes, frequent infections and changes in thinking or mood. These signs are easy to mistake for normal aging or other conditions, so ask your doctor before assuming zinc is the cause.

Key takeaways

• Adults need 8 mg of zinc a day (women) or 11 mg a day (men), and that does not change after age 50 or 70.
• Older adults are more likely to have marginal zinc intakes, especially if they are homebound, live in care or eat small meals.
• Thiazide diuretics and digestive conditions can lower zinc levels. Never stop a prescribed medication on your own.
• No single blood test is perfect, so doctors look at symptoms, diet and risk factors together.
• More is not better: the adult upper limit is 40 mg a day, and long-term high doses can lower copper.

What are the signs of zinc deficiency in older adults?

Zinc helps your body make proteins, heal skin and run your immune system, so a shortfall can show up in many ways. The Merck Manual lists hair loss, impaired immunity, poor appetite, skin inflammation, night blindness, anemia, low energy and slow wound healing in adults. The NIH Office of Dietary Supplements adds impaired taste and smell, and notes that low zinc can alter thinking and psychological function in older adults.

Here is what those signs can look like day to day:

• Cuts and sores that heal slowly. A scrape or pressure sore lingers longer than you would expect.
• Food tastes flat. Meals seem bland, or smells are harder to pick up.
• Poor appetite. You feel less interested in food, which can lower zinc intake even further.
• Thinning hair. Hair sheds more than usual or looks sparse.
• Skin rashes. Red, scaly or irritated patches, often without an obvious trigger.
• More frequent infections. You seem to catch more bugs or take longer to bounce back.
• Trouble seeing in dim light. Night vision feels worse than it used to.
• Low energy and mental fog. You feel sluggish, or your thinking and mood seem off.

Keep in mind that severe zinc deficiency is uncommon in Canada and the US. Each of these signs has many other possible causes, including thyroid problems, low iron, medications and normal aging, so treat them as clues to raise with your doctor. For a wider view, see our guide to common signs of low minerals and who is at risk.

Why are older adults more likely to run low on zinc?

Getting older does not raise your zinc requirement. Health Canada's reference values stay the same from age 19 through past 70. The trouble is usually getting enough. NIH says older adults are at higher risk of marginal zinc intakes, and Merck names older people who live in institutions or are homebound as a common at-risk group.

Common reasons include:

• Eating less. Smaller meals, dental problems or a faded sense of taste can mean less zinc-rich food.
• Little meat or seafood. Health Canada notes that zinc needs may be up to 50% higher for vegetarians because plant foods supply zinc in a less absorbable form.
• Digestive conditions. NIH reports that about 15% to 40% of people with inflammatory bowel disease have zinc deficiency, and that bariatric surgery also raises risk.
• Regular alcohol use. Alcohol reduces zinc absorption and increases the amount lost in urine.
• Certain medications. Thiazide diuretics such as hydrochlorothiazide and chlorthalidone increase zinc loss in urine. If you take one, keep taking it and simply ask your doctor whether your zinc is worth checking.

How can trace mineral drops fit into your routine?

Food comes first, and a suspected deficiency needs a conversation with your doctor. Some people also choose a broad-spectrum mineral supplement as part of their daily routine. CLE Mineral Drops liquid trace minerals provide 70+ naturally occurring trace minerals and are designed to help support a strong, healthy immune system and everyday vitality. They are not meant to correct a diagnosed zinc deficiency, and the current Buy 2 Get 1 Free offer is listed below.

How much zinc do you need per day after 50?

The daily targets below come from NIH and Health Canada. The figures are the same in both.

Which foods are highest in zinc?

Your body absorbs zinc best from animal foods. Whole grains and legumes contain phytates, natural compounds that bind zinc in the gut, and NIH says absorption from food ranges from 5% to more than 50% depending on how much plant food is in the diet. Soaking beans, grains and seeds before cooking may help reduce this effect.

Source: NIH Office of Dietary Supplements.

If chewing or appetite is a challenge, soft options such as oatmeal, yogurt, lentil soup and slow-cooked meat can make these foods easier to enjoy. For more on how zinc works with other nutrients, read minerals and immunity: zinc, selenium, iron and copper and our guide on how to support your immune system.

How is low zinc tested?

Doctors can order a serum zinc blood test. NIH gives a healthy range of about 80 to 120 mcg/dL (12 to 18 mcmol/L), and says levels below 70 mcg/dL in women or 74 mcg/dL in men suggest inadequate zinc status. The result is not the whole story, though. Levels shift with the time of day, infections, hormones and illness, and the Linus Pauling Institute notes that there is no sensitive and specific marker for zinc deficiency in people.

That is why your doctor will also consider your symptoms, diet, medications and health history. Before your appointment, it helps to write down:

1. The symptoms you have noticed and when they started.
2. What you eat on a typical day, especially meat, seafood, dairy and beans.
3. Every medication and supplement you take, including how much zinc each one contains.
4. Any digestive conditions or past stomach or bowel surgery.

Can you take too much zinc?

Yes. Too much at once can cause nausea, vomiting, headaches and stomach upset. NIH warns that 50 mg or more a day over weeks can interfere with copper absorption, reduce immune function and lower HDL cholesterol. Add up everything you take, including cold lozenges and multivitamins. Zinc supplements can also interact with quinolone and tetracycline antibiotics and with penicillamine, so ask your pharmacist about timing. If you take iron as well, our guide on how to take iron supplements explains what to keep apart.

Bottom line

Slow healing, flat-tasting food, poor appetite and thinning hair can be zinc deficiency symptoms in older adults, but they have many other causes too. Eat zinc-rich foods regularly, keep taking any prescribed medication, and ask your doctor to help you find the real cause before you add a high-dose supplement.

Frequently asked questions

What are the first signs of zinc deficiency in older adults?

Early signs are often subtle, such as a weaker sense of taste or smell, less appetite and slower healing of minor cuts. Because these changes can have many causes, it is best to mention them to your doctor rather than guess.

Can low zinc cause hair loss?

Yes, hair loss is a recognized sign of zinc deficiency. Hair thinning in older adults also has many other causes, including genetics, thyroid problems and low iron, so ask your doctor to look at the full picture.

Can low zinc affect taste and smell?

It can. NIH lists impaired taste and smell among the effects of zinc deficiency. Medications, sinus problems and aging can also dull these senses, so a change in taste or smell deserves a check-up.

Do blood pressure pills lower zinc?

Thiazide diuretics such as hydrochlorothiazide and chlorthalidone increase the amount of zinc lost in urine, which can lower blood levels. Keep taking your medication as prescribed and ask your doctor whether a zinc check makes sense for you.

Should older adults take a zinc supplement every day?

Not automatically. Most people can meet their needs through food, and regular high doses can cause problems such as low copper. Talk to your doctor or pharmacist first, especially if you have symptoms, take medication or have a digestive condition.

Sources

• Zinc: Fact Sheet for Health Professionals, NIH Office of Dietary Supplements
• Zinc Deficiency, Merck Manual Professional Version
• Dietary Reference Intakes: Reference Values for Elements, Health Canada
• Zinc, Linus Pauling Institute, Oregon State University

This article is general information, not medical advice. Talk to your doctor or pharmacist before starting any supplement, especially if you are pregnant, take medication or have a medical condition. Accidental overdose of iron-containing products is a leading cause of fatal poisoning in children under 6; keep out of reach of children.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.