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.

---

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.

---

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.

---

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.

---

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.

---

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.

---

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

---

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

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.

A Vision Born from a Challenge

What happens when two determined individuals, united by a shared passion for adventure and making a difference, come together? Strides for Good is the result. James, a seasoned endurance athlete, and Paris, a renowned adventurer and storyteller, have teamed up to take on an extraordinary challenge: seven marathons on seven continents in seven days. This isn’t just about pushing their physical and mental limits. It’s a mission to raise $200,000 to support underprivileged children through transformative programs.

For Paris, who has spent his career exploring the world and inspiring millions through his TV shows, and James, whose charity work is rooted in his deep commitment to helping children, this challenge represents a unique opportunity. They combined their talents, passions, and resources for a cause close to their hearts. Together, they are proving that with determination, teamwork, and a clear purpose, no goal is out of reach. Strides for Good is more than a marathon—it’s a movement to change lives.

---

What Inspired the Challenge?

James has always embraced challenges that push his physical and mental limits. While running has not always been his preferred sport—rowing and other endurance events have historically taken precedence. However, this marathon challenge offered something unique. Running across seven continents, including the icy landscapes of Antarctica, and raising $200,000 for children’s charities presented an opportunity too meaningful to pass up.

Over the years, James has participated in gruelling endurance activities like 24-hour rowing marathons, ultra-endurance events, and more. However, this endeavour surpasses anything he’s attempted before. Beyond the physical toll, the chance to directly support children in need adds an unshakeable sense of purpose, turning this personal challenge into a global mission.

---

An Unprecedented Feat

The World Marathon Challenge is no ordinary race. Organised by a global body specialising in extreme sporting events, the challenge takes participants on an incredible journey. They travel through seven continents in just seven days. For Strides for Good, the itinerary begins in Antarctica. Then, marathons in Cape Town (South Africa), Perth (Australia), Dubai (UAE), Madrid (Spain), Fortaleza (Brazil), and finally, Miami (USA) follow.

Each location presents its own set of challenges, from the icy extremes of Antarctica to the humid tropical climate of Brazil and the unpredictable February weather in Dubai. Competitors must contend with jet lag, physical fatigue, and diverse terrains, all while recovering quickly enough to be ready for the next marathon within 18-19 hours. To ensure smooth logistics, the event organisers have chartered specialised planes, including an aircraft designed for Antarctic conditions.

---

Preparing for the Unthinkable

James and Paris have spent over 10 months preparing for this challenge. They have been gradually increasing their training intensity. Weekly mileage has reached 180km, and it will exceed 200km as the event approaches. Their preparation involves a mix of endurance running and strength training for key leg muscles. They also cross-training through rowing and swimming to build stamina while minimising joint impact.

To simulate race conditions, James has trained during international trips, running immediately after long-haul flights and in diverse climates, from the humid streets of Hong Kong to the freezing temperatures of Riga, Latvia. This rigorous approach has helped him develop the mental toughness required for such an extreme undertaking.

Sponsors like 1847 have been instrumental in aiding recovery, providing massages and other solutions to ensure peak physical performance. James and Paris are also working with brands like Asics to secure high-performance gear, including specialised clothing for Antarctica.

---

Overcoming Challenges

Despite meticulous preparation, the challenge comes with potential hurdles. For James, a past rugby injury that left him with drop foot and limited mobility remains a concern. This condition will test his endurance. He will tackle over 290km of running during the event.

Additionally, jet lag, recovery, and proper nutrition will play critical roles in the duo’s success. With limited time between marathons, they’ll rely on ice baths, massages, and carefully timed meals to sustain their energy and reduce fatigue. Their ability to adapt and stay focused on the cause will be key to overcoming these obstacles.

---

Fundraising for a Noble Cause

Strides for Good aims to raise $200,000 for two exceptional organisations: The Sparkle Foundation and The Sovereign Art Foundation. Both charities focus on improving the lives of underprivileged children through education, healthcare, and art therapy.

Art therapy, in particular, has proven transformative. It offers children a safe space to recover from trauma and build brighter futures. Many participants in these programs have gone on to achieve incredible success, becoming lawyers, doctors, and professional artists.

To amplify their fundraising efforts, James and Paris are producing an eight-part docuseries, which will air on platforms like Netflix, Apple TV, and Emirates Airlines. Additionally, a Gala Dinner in January 2025 will further boost donations while providing corporate sponsors with invaluable exposure.

---

Paris Norriss: The Adventurer and Storyteller

Paris Norriss, co-lead of Strides for Good, is no stranger to pushing boundaries. Known for his adventurous spirit and storytelling skills, Paris has made a name for himself through his TV shows, including the popular “Guy in the Sky” series. From diving to lost shipwrecks and paragliding over ancient citadels to rowing across the Pacific Ocean, Paris’s adventures inspire millions.

In 2023, Paris completed a 4,800-kilometre rowing challenge across the Pacific Ocean, raising over £150,000 for The Blue Marine Foundation. As a global ambassador for brands like Land Rover, Tag Heuer, and Oakley, Paris uses his platform to advocate for environmental conservation and adventure sports. His shows, broadcast in 123 countries, reach over 22 million viewers on platforms like Amazon Prime and Apple TV.

---

Balancing Passion and Profession

Despite their demanding schedules, James and Paris have found ways to balance their professional responsibilities with rigorous training. Early mornings, late evenings, and cross-training sessions have become part of their routine. James credits his employer, Sovereign Group, for their unwavering support, both financially and through workplace flexibility.

---

Post-Marathon Recovery

Following the final marathon in Miami, James and Paris will focus on recovery. Anticipating soreness and fatigue, their plan includes massages, swimming, and ice baths to restore flexibility and rebuild muscle tone. These recovery efforts will be crucial for returning to their normal routines and maintaining long-term health.

---

A Call to Action

Strides for Good is more than a marathon challenge—it’s a movement aimed at making a tangible difference in the lives of underprivileged children. By supporting this initiative, sponsors and donors have the opportunity to contribute to life-changing programs while gaining valuable exposure on global platforms.

For more information or to get involved, connect with

Strides for Good on Instagram: @stridesforgood

or

LinkedIn: Strides for Good.