Frequent Infections, Skin Issues, Low Energy or Brittle Nails?

Could Zinc Be the Missing Piece in Your Health Puzzle

Do you have...

• White spots on your nails.

• Brittle nails or hair that won't grow.

• Cuts and wounds that take forever to heal.

• Food that just doesn't taste like it used to.

• Skin issues like acne, eczema, dermatitus or unexplained rashes.

• Frequent colds or infections.

• Brain fog or trouble concentrating.

• Low energy that coffee can't fix.

• Stubborn weight or blood sugar swings.

If you're nodding along, you might be running low on zinc—one of the most important yet underappreciated minerals for metabolic health.

Why Zinc Matters More Than You Think

Zinc isn't just for fighting colds (though it's great for that too). This essential mineral is a behind-the-scenes powerhouse that supports over 300 enzyme reactions in your body. Here's what zinc is actually doing for you:

Blood Sugar Balance — Zinc is essential for how your body makes, stores, and uses insulin. Without enough zinc, your cells become less responsive to insulin, leading to those frustrating energy crashes and sugar cravings.

Thyroid Function — Your body needs zinc to convert thyroid hormone (T4) into its active form (T3). Low zinc can mean sluggish metabolism even when your thyroid labs look "normal."

Gut Health — Zinc helps maintain the tight junctions in your intestinal lining. Translation? It helps keep your gut sealed up properly instead of "leaky."

Immune Defense — About 70% of your immune system lives in your gut, and zinc supports both. It's your first line of defense against infections.

Hormone Production — From testosterone to progesterone, zinc plays a role in reproductive hormone balance for both men and women.

Skin, Hair & Nail Health — Zinc is crucial for tissue repair and cell turnover—which is why deficiency shows up so clearly in your skin, hair, and nails.

Are You at Higher Risk for Zinc Deficiency?

Some people burn through zinc faster or absorb it less efficiently. You may be at higher risk if you:

• Follow a vegetarian or vegan diet (plant-based zinc is harder to absorb)

• Have digestive issues like IBS, Crohn's, celiac, or chronic bloating

• Have had bariatric surgery

• Take antacids, PPIs, or acid-blocking medications

• Are pregnant or breastfeeding

• Experience high stress (stress depletes zinc rapidly)

• Drink alcohol regularly

• Take birth control pills (they raise copper, which competes with zinc)

• Have diabetes or blood sugar issues (you lose more zinc through urine)

• Are over 60 (absorption decreases with age)

Zinc-Rich Foods to Add to Your Plate

The best way to support your zinc levels is through real food. Here are your top sources:

Zinc-Rich Foods

FoodFf	Zinc Content
Oysters (6 medium)	32-74 mg
Beef (3 oz)	4-7 mg
Crab (3 oz)	6.5 mg
Lamb (3 oz)	4-5 mg
Dark Chocolate (100g, 70-95% cocoa)	3.3-10 mg
Pork ribs (3 oz)	~3 mg
Dark turkey meat (3 oz)	~3 mg
Pumpkin seeds (1 oz)	2-3 mg
Legumes — lentils/chickpeas (1 cup cooked)	~2.5 mg
Chicken (3 oz)	2-3 mg
Cashews/Pine nuts (1 oz)	1.6-1.8 mg
Eggs (1 large)	0.6 mg

Note: Zinc from animal sources is absorbed much better than from plant sources. Plant foods like legumes and nuts contain phytates which reduce zinc bioavailability.

What Helps (and Hurts) Zinc Absorption

Not all the zinc you eat makes it into your cells. Here's what affects absorption:

What BLOCKS zinc absorption:

• Phytates — Found in beans, grains, nuts, and seeds. Soaking, sprouting, or fermenting reduces phytate content.

• Calcium supplements — Take them separately from zinc-rich meals

• Iron supplements — These compete for the same absorption pathways

• High-fiber meals — Can bind to zinc and carry it out

• Coffee and tea — The tannins can interfere with absorption

• Alcohol — Depletes zinc and impairs absorption

What SUPPORTS zinc absorption:

• Protein — Eating zinc with protein improves uptake

• Vitamin C — May enhance absorption of plant-based zinc

• Citric acid — Found in citrus fruits, can help absorption

Not All Zinc Supplements Are Created Equal

If you're considering supplementation, the form matters:

Zinc Bisglycinate — Highly absorbed and gentle on the stomach. Great for everyday use.

Zinc Picolinate — Excellent for correcting deficiency quickly. Gets into tissues well.

Zinc Carnosine — The gut healer. Best for anyone working on intestinal permeability or digestive issues.

Zinc Gluconate — Commonly found in lozenges. Decent absorption, widely available.

Zinc Oxide — Poorly absorbed. Skip this one for oral supplementation (it's better suited for sunscreen).

The Zinc Taste Test: A Simple Way to Check Your Status

Want a quick at-home indicator of your zinc levels? Try the zinc tolerance test using liquid zinc sulfate.

I recommend Biotics Research Aqueous Zinc™ — it's specifically designed for this test and is available in my Fullscript dispensary.

Here's how it works:

1. Don't eat, drink, or smoke for at least 30 minutes before the test

2. Hold 2 teaspoons (10 mL) of Zinc in your mouth for at least 10-30 seconds

3. Pay attention to the taste

4. You can swallow it after testing (it doubles as a supplement!)

What your taste tells you:

Whattt You Taste	What It Might Mean
Nothing — tastes like water	Strong indication of zinc deficiency
Slight metallic taste after a few seconds	Possible mild deficiency
Immediate strong, bitter taste	Likely adequate zinc levels

The science behind this? Zinc is required for proper taste perception. When you're deficient, you literally can't taste the zinc. As your levels improve, the liquid will start to taste increasingly bitter or metallic.

Important note: This isn't a definitive diagnostic test, but it's a helpful indicator—especially when combined with symptoms and risk factors. For a complete picture, blood testing ( Alkaline Phosphatase (ALP), serum zinc or RBC zinc) can provide more precise information.

Ready to Support Your Zinc Levels?

If you suspect zinc might be a missing piece of your health puzzle, I've got you covered.

I carry Aqueous Zinc™ for the taste test, along with my favorite zinc supplements in my Fullscript dispensary. You'll get practitioner-grade products shipped right to your door.

When you order through my Fullscript dispensary, you get:

✓ 20% off all products

✓ 10% off your first order

✓ Free shipping for orders over $50

✓ Access to practitioner-grade supplements (the good stuff you can't find at the store)

Shop my Fullscript dispensary: https://us.fullscript.com/welcome/mvigilante/store-start

📱 New! The Fullscript App

Fullscript now has an app for iOS and Android  that makes it easier to follow your wellness plan — anytime, anywhere. With trusted products and supportive tools at your fingertips, it's the most convenient way to stay consistent. If you like using apps, here's an easy way to handle getting the supplements you need to improve your health outcomes for life.

Not sure if zinc is right for you? That's exactly what we dig into during a discovery call. Blood sugar issues, hormone imbalances, and gut problems are all connected—and sometimes the solution is simpler than you think.

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This information is for educational purposes and is not intended to diagnose or treat any condition. Always work with a qualified practitioner before starting new supplements.