Why A Zinc Deficiency Is Particularly Concerning For People Over 50

Investing in a healthy lifestyle is like investing in your future. How you treat your body now can affect your health in your 50s and beyond. Starting in your mid-40s, you may begin experiencing a decline in your immune function and an increase in inflammation, according to a 2023 review in Frontiers in Nutrition. Your gut microbiome, which aids in your digestive and mental health, also sees significant changes that can impact your immune system.

Jana Greene Hand, a registered dietitian at Helping Hand Nutrition, tells Health Digest that zinc supports your immune system. "Zinc aids in the development and functioning of immune cells, so if your body is deficient in zinc, you may notice that you are getting sick more often or not fighting infection very well," she said.

As you age, your body becomes less efficient at absorbing essential nutrients, increasing your risk of deficiencies. "A zinc deficiency in older adults can not only increase the risk of infections, but it can also lead to changes in taste, slow down wound healing, cause rashes, reduce appetite, and lead to hair loss," Hand said. Lower levels of zinc are also linked to heart problems and cognitive decline.

Although many factors can affect your heart health, adequate levels of zinc can play a role. A 2023 article in Antioxidants measured the diets and heart health of more than 200 people with a median age of 80. Getting the recommended amount of zinc each day was associated with better heart function. Those people with higher zinc intake had healthier heart tissue and reduced strain on their hearts.

Cognitive decline is a big concern among older adults, and a 2022 study in Ciênc Saúde Coletiva (Public Health Science) investigated how a zinc deficiency might be linked. The researchers looked at the data from almost 600 older adults over 60 and found that those with a zinc deficiency were more likely to have problems with cognition and memory. More specifically, people with low zinc levels were four times more likely to have cognitive decline.

A zinc deficiency might also increase your risk of frailty, according to a 2022 article in the Journal of Gerontology. More than 3,000 adults over 60 were tracked for several years. People who consumed foods with the most zinc (between 9.5 and 21 milligrams a day) were less likely to develop physical disabilities and frailty compared to those who consumed the least.

Adding foods rich in zinc to your diet can maintain your current health and mitigate future health decline. Adult men need 11 milligrams of zinc each day, while women should aim for 8 milligrams. "To increase your intake of zinc, try eating more shellfish, oysters, eggs, dairy products, red meat (keep it lean for better heart health!), turkey, and chicken," says Hand. A 6-ounce chicken breast provides you with 1.6 milligrams, and a cup of canned oysters packs 160 milligrams of zinc (yes, oysters have 100 times more zinc than chicken).

If you're a vegetarian, you won't miss out on zinc with plant-based foods. "Try eating more lentils, black beans, chickpeas, kidney beans, whole grains (like quinoa, brown rice, and oatmeal), pumpkin seeds, hemp seeds, and cashews," Hand suggests. A cup of cooked black beans has more zinc per gram than chicken with 1.9 milligrams. Don't overlook vegetables to add to your zinc intake. Hand says that asparagus, peas, mushrooms, and kale are good sources of zinc. A cup of cooked shiitake mushrooms will give you 1.9 milligrams of zinc.