Doctor says deficiency 'most people don't know about' changes nails

A doctor has warned that white spots on your nails could be a sign of a lesser-known deficiency, which most people are unaware they have. Dr Sami (MBBS BSc Lifestyle Medicine) often shares educational videos on TikTok as @ask.doctor.s. In a recent post, he shared a video talking about symptoms associated with zinc deficiency.

His caption read: "Most people don’t realise they’re zinc deficient — until their nails, skin, or immunity start showing it." Dr Sami said: "Do you have these white spots on your nails, or maybe your hair is thinner than usual? It could be down to a zinc deficiency.

"You see, zinc is needed to make keratin and collagen, which are proteins that support your hair, skin and your nails. But that's not all. Zinc is essential to over 300 other enzymes that support wound healing, your hormones and your immune system.

"You can have low zinc levels if you don't eat much meat or seafood or if you have a gut issue that affects the absorption of the zinc, like Coeliac or IBS, or if your diet is too high in sugar or alcohol, or if you're chronically stressed, like most of us."

He continued: "The good news is it's pretty easy to fix. Eat more pumpkin seeds, lentils, chickpeas, eggs, nuts and seafood. In fact, oysters are actually one of the richest sources of zinc. And if you do use a supplement, don't take more than 25mg daily unless your doctor tells you.

"That's because too much zinc can cause nausea, vomiting, stomach cramps, diarrhoea and a metallic taste in your mouth. It also competes with copper to be absorbed by the gut, and copper is really important to move iron around your body. So you'll end up becoming anaemic and just lose your hair that way instead."

The NHS says you should be able to get all the zinc you need from your daily diet. This is typically 7mg per day for women and 9.5mg per day for men (aged 19-64). The advice states: "You should be able to get all the zinc you need by eating a varied and balanced diet.

"If you take zinc supplements, do not take too much as this could be harmful. Do not take more than 25mg of zinc supplements a day unless advised to by a doctor."

According to Healthline, white spots on your nails can have various causes. "You may notice white spots along your nails if you’re deficient in certain minerals or vitamins. The deficiencies most commonly linked to this issue include zinc deficiency and calcium deficiency.

"A doctor can determine if you’re at risk for any mineral deficiency." However, white spots could be caused by something else entirely, such as an allergic reaction or a fungal infection. You should speak to a GP about any health concerns.