Zinc deficiency symptoms can sneak up on you—unlike vitamin D or B12, which tend to get all the attention. But overlooking zinc could cost you more than just energy levels. From weakened immunity to hair loss and delayed healing, zinc is a critical mineral your body can’t afford to miss. The twist? Your body doesn’t make or store it. So you have to get it daily, and most people don’t even know they’re falling short.

In this in-depth guide, we’ll cover everything you need to know about zinc: what it does, how to know if you’re deficient, how it affects your skin, hair and libido, and what to do about it if your levels are low. We’ve asked expert UK-based nutritionists and medical professionals to give us the full picture—plus tips on how to correct it with diet or the right supplements.

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What Is Zinc and Why It Matters

Zinc is an essential trace mineral responsible for supporting more than 300 enzymes in the human body, which means its deficiency can lead to significant health challenges. It contributes to:

• Immune system health
• Wound healing and tissue repair
• DNA and protein synthesis
• Cell division and growth
• Metabolism regulation
• Taste and smell perception

Dr Gina Schoeman, aesthetic doctor at CREO Clinic in London, explains:

“Zinc is vital for immune function, protein synthesis, wound healing, DNA synthesis, and cell division. Our bodies cannot store zinc, so we must obtain it regularly through our diet.”

Unlike fat-soluble nutrients, your body doesn’t have a “zinc reserve.” This makes daily intake crucial—miss a few days and the effects begin to show.

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Common Signs and Symptoms of Zinc Deficiency

Zinc deficiency is more common than you might expect, especially among people with restricted diets, chronic stress, or high alcohol intake. Symptoms are often subtle but progressively damaging, highlighting the importance of monitoring zinc deficiency closely:

• Frequent colds or infections
• Fatigue and low energy
• Delayed wound healing
• Loss of appetite
• Hair thinning or loss
• Dry skin or acne
• Reduced sense of taste and smell
• White spots on fingernails
• Mood swings, irritability or depression

“Identifying a zinc deficiency can be tricky since symptoms can be vague and overlap with other nutritional deficiencies,” says Dr Schoeman. “However, if you experience fatigue, frequent infections or delayed wound healing, it might be worth checking your zinc levels.”

In children, zinc deficiency can also cause growth delays and weakened immunity.

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How Zinc Deficiency Affects Skin, Hair and Nails

Zinc is a top performer in skin integrity and tissue renewal. Nutrition expert Rachel Clarkson notes that a lack of this mineral can severely impact skincare efforts:

“Zinc deficiency can cause dry, flaky skin, nail abnormalities, acne breakouts, and even eczema-like rashes. Cuts and scrapes may also take longer to heal.”

Dr Schoeman adds that zinc deficiency is one of the most overlooked causes of female hair thinning:

“It plays a role in hair tissue growth and repair, and adequate levels help prevent hair loss. Zinc deficiency is often linked to thinning, particularly in women.”

It even helps shield your skin from UV damage and supports post-sun repair. So if your skincare routine isn’t delivering results—it might be your zinc intake that’s off.

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Zinc’s Role in Sexual and Reproductive Health

Zinc is a heavy hitter when it comes to sexual health and fertility—for both men and women. Its deficiency could disrupt delicate hormonal balances, affecting overall health significantly.

According to Harley Street nutritionist Clarissa Lenherr:

“Zinc is crucial for the production of testosterone, the primary male sex hormone. Low levels are linked to reduced libido and sexual performance. It’s also essential for spermatogenesis—maintaining sperm motility and quality.”

In women, zinc supports hormone regulation and egg health. It plays a subtle but powerful role in reproductive balance, especially during pregnancy, menstruation, and hormonal fluctuations.

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What Causes Zinc Deficiency?

Zinc deficiency can be caused by several factors, and understanding them is crucial to addressing the issue:

• Poor diet – Lacking zinc-rich foods like meat, shellfish, seeds, and whole grains
• Vegetarian or vegan diets – Plant-based zinc is harder to absorb
• High sugar intake – Reduces zinc bioavailability
• Alcoholism – Interferes with zinc absorption and increases urinary excretion
• Digestive disorders – Conditions like Crohn’s disease, IBS or coeliac disease impair absorption
• Excessive sweating – Athletes and those in hot climates may lose zinc faster
• Pregnancy and breastfeeding – Higher demands not always met by diet alone

Even regular stress and overtraining can reduce your zinc levels subtly over time.

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How to Test Your Zinc Levels

To confirm a deficiency, the best way is through a serum plasma zinc test conducted by your GP or private clinic. Addressing zinc deficiency starts with accurate diagnosis.

Other ways include:

• Hair mineral analysis – Indicates long-term deficiency, although less reliable
• Functional tests – Indirect markers like low alkaline phosphatase levels or white blood cell count
• Taste tests – Zinc taste tests can indicate potential deficiency but aren’t highly accurate

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How to Increase Zinc Levels Through Diet

Start with your plate. Dr Schoeman recommends focusing on dietary changes to mitigate zinc deficiency:

Top zinc-rich foods (by content per 100g):

Food	Zinc (mg)
Oysters (wild)	60 mg
Beef (lean)	12.3 mg
Pumpkin seeds	10.3 mg
Lamb	6.7 mg
Cashews	5.6 mg
Chickpeas (cooked)	1.5 mg
Fortified cereals	3.8 mg
Yoghurt	1.0 mg

Hugely popular in South America and rapidly gaining traction globally, yerba mate tea has become the go-to drink for people who want an energy boost without the classic coffee crash. They also enjoy yerba mate health benefits. It’s not only the pre-game fuel for athletic icons like Leo Messi and Luis Suárez. It’s also increasingly favored by health-conscious individuals seeking better focus, mood, and long-term well-being. But what exactly makes this bitter herbal tea so powerful? According to herbalists and registered dietitians, the list of yerba mate’s health benefits is long and science-backed.

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1. Yerba Mate – Smooth, Sustained Energy Without the Crash

Yerba mate contains approximately the same amount of caffeine as coffee, yet it’s known for a gentler, longer-lasting energy release. This is likely due to a unique synergy between caffeine and two other key compounds: theobromine and theophylline. Theobromine enhances mood and alertness while avoiding the jittery crash often associated with coffee. Theophylline, commonly used to treat respiratory issues, is known to promote a calm, focused mental state. The result? A heightened sense of clarity, focus, and motivation. This makes yerba mate ideal for work, workouts, or just powering through the day while enjoying yerba mate health benefits.

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2. Yerba Mate Reduces Inflammation with Powerful Antioxidants

Yerba mate is loaded with antioxidants, particularly polyphenols like chlorogenic acids (CGAs). These compounds help lower systemic inflammation, fight oxidative stress, and protect the body against cellular damage. This provides significant yerba mate health benefits. Multiple studies have linked regular consumption of yerba mate to reduced inflammation and lowered risk of chronic diseases, including cancer and cardiovascular problems. Its anti-inflammatory effects also tie into pain relief and immune regulation.

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3. Yerba Mate Supports Joint Health and May Ease Arthritis Symptoms

Although more human trials are needed, animal studies show yerba mate may help alleviate arthritis symptoms thanks to its potent anti-inflammatory effects. Experts attribute this to the combination of CGAs and saponins. These are naturally occurring plant compounds with immune-modulating and anti-inflammatory properties. While not a replacement for medical treatment, it may be a supportive lifestyle addition for those with joint issues.

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4. Yerba Mate Boosts Brain Health and Cognitive Function

Yerba mate supports both short-term brain performance and long-term brain health. In the short term, the combination of caffeine, theobromine, and theophylline enhances focus, mental energy, and mood. This delivers yerba mate health benefits. Long term, polyphenols act as neuroprotective agents, helping to preserve brain cell function and reduce the risk of diseases like Alzheimer’s and Parkinson’s. Early studies even suggest yerba mate may help reduce plaque buildup in the brain, which is linked to cognitive decline.

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5. Yerba Mate Aids in Weight Loss and Appetite Control

Yerba mate can be a helpful ally in weight management. Scientific research shows that compounds in the tea may help suppress appetite, reduce fat cell formation, and even improve metabolic efficiency. While it’s no magic solution, yerba mate can enhance other lifestyle changes like diet and exercise. Some studies suggest it mimics aspects of medications like GLP-1 (e.g., Ozempic) by influencing hunger hormones. This contributes to yerba mate health benefits.

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6. Yerba Mate Promotes Heart Health

From lowering LDL (“bad”) cholesterol to improving blood pressure regulation, yerba mate offers several heart-healthy benefits. Its antioxidants combat oxidative damage to blood vessels. Meanwhile, its high potassium and magnesium content supports cardiovascular function and proper muscle contraction—including the heart. These minerals are also essential for nerve signaling and fluid balance. With all these yerba mate health benefits, it’s no wonder it is becoming popular.

It’s also available on Amazon.AE through the following link

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How to Make Yerba Mate the Traditional Way

Traditionally consumed in a gourd with a bombilla (metal straw), yerba mate preparation is a cultural ritual in South America. This is especially true in Argentina, Paraguay, and Uruguay. Here’s a simple guide to prepare it like a local:

1. Fill a cured gourd halfway with loose yerba mate leaves.
2. Tilt the gourd 45 degrees to create a space on one side.
3. Add hot (not boiling) water—about 70–80°C (160–175°F)—into the open space.
4. Let it steep briefly, then insert the bombilla into the steeped side.
5. Sip and refill with water as needed.

You can buy starter kits online that include the gourd and bombilla. Alternatively, brew yerba mate in a French press or tea infuser if you prefer convenience.

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Important Precautions with Yerba Mate

While generally safe for healthy individuals, yerba mate is not recommended for pregnant or breastfeeding women. It is also not recommended for people with heart conditions unless cleared by a doctor. Its caffeine content can raise heart rate and blood pressure in sensitive individuals. Moderation is key.

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Yerba Mate in UAE: The New Trend?

As awareness grows around natural energy boosters and adaptogens, yerba mate is quietly making its way into Dubai cafés, wellness boutiques, and even pre-workout shelves in fitness circles. Its cultural richness, performance benefits, and antioxidant power are making it a favorite among UAE residents. They are seeking better ways to energize without side effects.

You don’t have to be Messi to enjoy the advantages of this age-old herbal drink that offers numerous yerba mate health benefits. Whether you’re prepping for a gym session, starting a long workday, or just seeking a healthy caffeine alternative, yerba mate might be your new favorite cup of tea.

Vitamin B12 may not always get the spotlight like vitamin C or D, but it plays an essential role in keeping our bodies running smoothly. From neurological function to red blood cell production, a deficiency, known as Vitamin B12 Deficiency, in this crucial vitamin can lead to long-term health problems if not addressed quickly. This article dives into the signs, causes, and actionable solutions for B12 deficiency—tailored for a modern UAE lifestyle.

What Is Vitamin B12 and Why It Matters

Vitamin B12 (cobalamin) is a water-soluble vitamin vital for three primary functions:

• Red blood cell formation
• DNA synthesis
• Neurological function

It is naturally found in animal-based foods, which means those following plant-based diets are more susceptible to deficiency. B12 deficiency can cause a condition known as megaloblastic anaemia, where the body produces unusually large and dysfunctional red blood cells. But more critically, long-term deficiencies can impact cognitive performance, mood stability, and nerve health.

Who Is at Risk of B12 Deficiency in the UAE?

Several demographics are particularly vulnerable:

• Vegetarians and Vegans: Without animal products, dietary B12 becomes nearly impossible to obtain naturally.
• Older Individuals: Ageing reduces the stomach’s ability to absorb B12.
• People with Digestive Disorders: Conditions like Crohn’s disease or celiac disease can impede absorption.
• Long-term Medication Users: Proton pump inhibitors and metformin have been linked to lower B12 absorption.
• Heavy Alcohol Consumers: Alcohol impairs nutrient absorption and damages gut health.

According to Sophie Trotman, a registered nutritionist, “Long-term use of certain medications, such as proton pump inhibitors or metformin, and excessive alcohol intake can also lead to B12 deficiency.”

Recognising the Symptoms: Are You B12 Deficient?

A Vitamin B12 deficiency doesn’t usually develop overnight. It can creep in over time, with symptoms often mistaken for other health issues. Common signs include:

• Chronic fatigue or weakness
• Numbness or tingling in hands and feet
• Difficulty walking or maintaining balance
• Memory loss or cognitive decline
• Pale or jaundiced skin
• Mood changes such as depression or irritability

Dr Lapa, a UAE-based nutritional health consultant, adds: “In extreme cases, B12 deficiency can lead to severe and potentially irreversible symptoms including nerve damage and significant cognitive decline.”

The Science: How Does B12 Deficiency Happen?

Vitamin B12 from food is bound to protein and must be released through stomach acid. It’s then absorbed in the small intestine with the help of intrinsic factor, a glycoprotein. If any part of this chain breaks, such as low stomach acid or damaged intestinal lining, deficiency may follow.

This makes it especially important in the UAE, where high-stress lifestyles and gastric issues are common. Overuse of acid-reducing medications, prevalent among expats and locals alike, also plays a contributing role.

Can You Get Enough B12 From Diet Alone?

Yes—and no. If you consume a diet rich in animal products, you’re likely safe. Foods high in B12 include:

• Organ meats (especially liver)
• Shellfish such as clams and crabs
• Fatty fish like salmon and tuna
• Eggs
• Dairy: milk, yoghurt, and cheese

For vegetarians and vegans, fortified foods become essential:

• Plant-based milks enriched with B12
• Fortified cereals
• Nutritional yeast

However, Trotman notes, “It’s challenging to obtain sufficient B12 from plant-based sources alone,” suggesting supplementation for those following a strict vegan or vegetarian diet.

Supplementation: When Food Isn’t Enough

If you’re showing symptoms or fall into an at-risk group, supplementation may be necessary. Options include:

• Oral Supplements: Cyanocobalamin and methylcobalamin are common forms. Methylcobalamin is more bioavailable but pricier.
• Sublingual Tablets: Absorbed under the tongue, bypassing the digestive tract.
• Nasal Sprays: Quick and convenient, especially for those with absorption issues.
• Injections: Administered intramuscularly, these are used in severe cases for rapid correction.

Wedgwood, a clinical nutritionist, explains: “B12 shots bypass the digestive process entirely, allowing for more immediate absorption. Many patients feel a boost in energy and mental clarity within a week or two.”

How to Get Tested in the UAE

Blood tests for B12 levels are widely available in the UAE through private clinics and hospitals. If you experience symptoms or fall into a high-risk category, request a blood test that measures:

• Serum B12
• Methylmalonic acid (MMA)
• Homocysteine levels

These biomarkers offer a fuller picture of your B12 status. Testing is quick and affordable, and often covered by health insurance.

The Risks of Ignoring a Deficiency

Left unchecked, a deficiency in Vitamin B12 can lead to:

• Irreversible nerve damage
• Severe anaemia
• Cognitive impairment
• Mood disorders, including depression and paranoia
• Heart issues due to elevated homocysteine levels

As Dr Lapa puts it, “If left untreated, these symptoms can result in permanent nerve damage and substantial impairment in daily functioning.”

Prevention: A UAE Lifestyle Guide

To maintain healthy B12 levels, consider the following steps:

• Eat B12-rich meals regularly
• Monitor alcohol consumption
• Avoid unnecessary use of antacids
• Consider annual blood tests, especially if you’re vegan or over 50
• Use supplements if advised by your doctor

In a fast-paced country like the UAE, where brunches, travel, and high-pressure jobs are common, burnout symptoms might be masking something more serious, like a B12 deficiency.

Final Thought

Vitamin B12 may be the unsung hero in your nutritional line-up, but it’s one you can’t afford to ignore. Whether you’re a wellness aficionado or just trying to stay energised through the working week, keeping your B12 in check is a smart move. With simple dietary adjustments, routine tests, or strategic supplementation, staying on top of this essential nutrient is easier than ever.