A zinc deficiency often gives vague complaints such as lower resistance, slower-healing wounds and sometimes a changed taste. Zinc is important for your immune system, and that becomes more vulnerable with age (Haase and Rink, 2009).
We notice that zinc is less well known than iron or vitamin B12, while it can be a real point of attention in older adults. Below you can read calmly how it works.
Zinc is a mineral that plays a role in your immune system, your wound healing and your sense of taste. Your body stores it only to a limited extent, so you depend on what you take in daily. With age absorption can decrease, so a deficiency can develop slowly.
What are the symptoms of a zinc deficiency?
The complaints of a zinc deficiency are usually lower resistance, slower-healing wounds, hair loss and sometimes a changed taste or smell. A reduced appetite also occurs. The complaints are non-specific and often only appear with a longer-standing deficiency.
| Where you may notice it | Example |
|---|---|
| Immunity | More colds or infections |
| Skin | Wounds that heal slowly |
| Hair | More hair loss |
| Taste | Food tastes different or blander |
Do you recognise these complaints? Then that says nothing with certainty yet. It gives a direction to look further.
Many of these complaints also fit ageing itself, or other deficiencies. It is exactly that overlap that makes zinc hard to recognise. A changed taste combined with wounds that heal slowly is a pattern we do take seriously.
Why are older adults at extra risk of a zinc deficiency?
With age the gut often absorbs zinc less well, and you sometimes eat less of the products that contain zinc. The Dutch Nutrition Centre (Voedingscentrum) names meat, shellfish, nuts, wholegrain products and legumes as sources of zinc. With a one-sided diet these are the first to disappear.
In addition, the immune system can work less well with age, and zinc plays a role in that (Haase and Rink, 2009). So a lower absorption and a more vulnerable resistance reinforce each other.
Do you eat mainly plant-based? Then absorption can be lower, because substances in grains and legumes partly bind zinc.
When is measuring your zinc worthwhile?
A zinc blood test can be worthwhile with persistent complaints such as slow wound healing or a changed taste, certainly combined with a one-sided diet. Note that the blood value is an imperfect measure: zinc shifts with inflammation and with the time of measuring.
You can have your zinc measured via the zinc blood value. A doctor registered in the Dutch BIG register reviews the result and places it in context.
Want the bigger picture? Then read the pillar on vitamins and minerals after 60 or the piece on magnesium deficiency.
What can you do yourself if in doubt?
With persistent complaints it is wise to have it looked into calmly rather than dosing high yourself. Too much zinc from supplements can disturb the absorption of copper and cause complaints over time.
My advice: discuss persistent complaints with your GP. Do you also notice persistent tiredness? Then read about low ferritin.
Where is zinc found and how do you keep it up?
Zinc is mainly in animal products such as meat, cheese and shellfish. Nuts, wholegrain products and legumes also provide zinc, although your body absorbs zinc from plant sources a little less easily. Varied eating is therefore the basis.
If you eat mainly plant-based, it can help to choose wholegrain and legumes consciously and to alternate them. Soaking legumes can improve absorption slightly.
The Dutch Nutrition Centre (Voedingscentrum) indicates roughly how much zinc adults need per day. For most people, a normal diet is enough to stay on level.
What does an out-of-range zinc value mean?
A low zinc value can fit a deficiency, but the value shifts with inflammation and with the moment of measuring. As a result, one number is not always decisive. A doctor weighs the result together with your complaints and your diet.
A high value is less common and usually links to supplements. Too much zinc can disturb the absorption of copper, so caution is important.
If you notice persistent complaints, the value is mainly a starting point. Together with your GP you can look at whether there is something that deserves attention.
Frequently asked questions
Below are the questions we hear most often about zinc later in life.
References
- Haase H, Rink L. The immune system and the impact of zinc during aging. Immun Ageing. 2009;6:9. PMID: 19523191.
- Netherlands Nutrition Centre (Voedingscentrum). Zinc. Accessed 2026. voedingscentrum.nl.
- Health Council of the Netherlands (Gezondheidsraad). Dietary reference values for minerals. The Hague. gezondheidsraad.nl.
Would you like to have your zinc and other values checked at a calm moment, without first booking an appointment with your GP? At Levenswijs Health you can. Every result is reviewed by a doctor registered in the Dutch BIG register. A blood test does not provide a diagnosis. For treatment decisions, always discuss your results with your GP.
Często zadawane pytania
What are the symptoms of a zinc deficiency?
Often these are lower resistance, slower-healing wounds, hair loss and sometimes a changed taste or smell. The complaints are non-specific and usually only appear with a longer-standing deficiency. A blood test gives direction, but does not provide a diagnosis.
Why are older adults at greater risk of a zinc deficiency?
The gut often absorbs zinc less well with age, and a one-sided diet with less meat, nuts or legumes plays a part. A plant-based diet can also lower absorption. Discuss concerns with your GP.
Is a zinc blood test reliable?
The zinc value in the blood is an imperfect measure, because zinc shifts with inflammation and the time of measuring. The result is useful as a direction, but should be looked at in context by a doctor.
Do I need a referral to have zinc measured?
No. At Levenswijs you can have your zinc measured without a referral. The result is reviewed by a doctor registered in the Dutch BIG register. For treatment, your GP remains your point of contact.
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