https://pubmed.ncbi.nlm.nih.gov/12936958/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10665534/
Among vegans, decreased plasma zinc levels can contribute to iron deficiency anemia (5). Poor zinc status is most commonly linked to innate immunity and reduced resistance to infections. Dimitra et al. conducted a systematic review that revealed that vegans have the lowest zinc intake compared to groups following various diet habits (52). Furthermore, a study carried out by Allès et al. showcased notable insufficiency of zinc among vegans (3). Zinc serves as a facilitator in iron metabolism and is less readily absorbed from plant-derived sources compared to animal products, which typically contribute about half of the zinc intake. Plant-based sources rich in zinc include wholemeal bread, peas, corn, nuts, carrots, whole grains, wheat germs, soybeans, cabbage, radish, watercress, and legumes (5, 118). Vegans are advised to consume these foods in sufficient amounts to prevent zinc deficiency. Supplementation and the inclusion of fortified breakfast cereals and foods could be crucial for meeting the nutritional needs of individuals following a vegan diet (124). The WHO has established a classification for zinc bioavailability based on the phytic acid: zinc ratio. Ratios below 5 are designated as indicating “high” zinc availability, resulting in 50% absorption (High Bioavailability: Females: 3.0 mg, Males: 4.2 mg). Ratios spanning from 5 to 15 signify “moderate” bioavailability, yielding 30% absorption (Moderate Bioavailability: Females: 4.9 mg, Males: 7.0 mg). Ratios surpassing 15 indicate “low” zinc availability, leading to 15% absorption (Low Bioavailability: Females: 9.8 mg, Males: 14.0 mg). These categories align with recommended zinc intake levels for different gender groups, providing tailored guidance for optimal nutritional adequacy (52, 131). Vegan dietary patterns are categorized as possessing a moderate degree of zinc availability, given that their predominant reliance is not on unrefined, unfermented, or ungerminated cereal grains, or high-extraction-rate flours (131).
Middleground studies:
https://pubmed.ncbi.nlm.nih.gov/25624036/
https://pubmed.ncbi.nlm.nih.gov/25369924/
May or may not be an issue, health is contextual to each individual. But zinc appears to one that is commonly looked over. Not saying to over-supplement zinc, but make sure to have products/foods that have less iron supplements and more zinc supplements instead. Iron supplements are VERY tough on the body, and very much can be amplified too (and blockable). But the reality is that iron ratios (not total amount) are generally higher in foods compared to zinc ratios.
by First-Football7924