Taos Teens: Altitude Lies Crashing Zinc Levels?

By Franklin Everett Shaw

February 18, 2026

The crisp mountain air of Taos, New Mexico, is invigorating, but it masks a hidden health challenge for its teenage residents. Many parents are unaware that their teens might be suffering from zinc deficiency, a condition potentially exacerbated by the town’s high altitude. This isn’t just about feeling a little tired; it can impact growth, immunity, and even mental well-being.

Zinc is crucial for numerous bodily functions, from immune system support to DNA synthesis. At higher altitudes, the body experiences increased oxidative stress, potentially leading to greater zinc utilization and, consequently, a higher risk of deficiency. This is especially concerning for teenagers, who require adequate zinc for growth and development.

So, how can Taos parents ensure their teens are getting enough zinc? Let’s dive into the specifics.

First, let’s understand the signs of zinc deficiency. Common symptoms in teenagers include:

Delayed growth and development: Are they shorter than expected for their age?
Frequent infections: Do they seem to catch every cold that goes around?
Loss of appetite: Are they suddenly picky eaters or skipping meals?
Skin problems: Acne, eczema, or slow wound healing can be indicators.
Hair loss: Noticeable thinning or shedding of hair.
Diarrhea: Persistent or recurring bouts of diarrhea.
Impaired taste and smell: Food tasting bland or an inability to detect certain odors.
Mental fogginess or difficulty concentrating: Struggling in school or seeming unusually forgetful.

If your teen exhibits several of these symptoms, it’s time to consider getting them screened.

Here’s a step-by-step guide for Taos families:

Consult your pediatrician or family doctor: Schedule an appointment and discuss your concerns about potential zinc deficiency. Be prepared to share a detailed account of your teen’s symptoms and dietary habits.
Request a zinc blood test: Ask your doctor to order a serum zinc test. This is the most common method for assessing zinc levels. Note that fasting may be required before the test.
Understand the results: Normal zinc levels typically range from 70 to 120 mcg/dL. However, optimal levels can vary slightly depending on the lab. Discuss the results with your doctor to determine if your teen is deficient.
Consider further testing: In some cases, your doctor may recommend additional tests to rule out other underlying conditions or to assess the severity of the deficiency.

Now, let’s talk about dietary strategies. Incorporating zinc-rich foods into your teen’s diet is a crucial first step.

Excellent sources of zinc include:

Red meat: Beef, lamb, and pork are excellent sources. Think lean ground beef in tacos or a grilled steak.
Poultry: Chicken and turkey provide a good amount of zinc. Consider adding chicken to salads or making turkey burgers.
Seafood: Oysters are the zinc champions, but crab, lobster, and shrimp are also good choices.
Nuts and seeds: Pumpkin seeds, cashews, and almonds are convenient snacks.
Legumes: Beans, lentils, and chickpeas are plant-based sources of zinc. Add them to soups, stews, or salads.
Whole grains: Fortified cereals, oatmeal, and brown rice can contribute to zinc intake.

However, simply eating zinc-rich foods might not be enough, especially at high altitudes. Absorption can be a challenge.

Here’s where supplementation comes in. But proceed with caution!

Before starting any supplement regimen, consult with a healthcare professional or a registered dietitian, preferably one familiar with altitude-related health issues. They can help determine the appropriate dosage and form of zinc supplement for your teen.

Here’s a safe supplementation strategy:

Choose the right form: Zinc picolinate, zinc citrate, and zinc acetate are generally considered to be more easily absorbed than zinc oxide.
Start with a low dose: Begin with a low dose (e.g., 10-15 mg per day) and gradually increase it as needed, under the guidance of a healthcare professional.
Take it with food: Taking zinc supplements with food can help reduce the risk of stomach upset. However, avoid taking it with foods high in calcium, as calcium can interfere with zinc absorption.
Monitor for side effects: Common side effects of zinc supplementation include nausea, vomiting, and diarrhea. If your teen experiences any of these side effects, reduce the dosage or discontinue use and consult with your doctor.
Long-term monitoring: Regular blood tests may be necessary to monitor zinc levels and adjust the dosage as needed.

Finding a local nutritionist in Taos who understands the unique challenges of high-altitude living is invaluable. They can provide personalized dietary recommendations and help you navigate the complexities of zinc supplementation.

Here’s how to find one:

Ask your doctor for a referral: Your pediatrician or family doctor may be able to recommend a qualified nutritionist in the area.
Check with local hospitals and clinics: Many hospitals and clinics have registered dietitians on staff who can provide nutrition counseling.
Search online directories: Websites like the Academy of Nutrition and Dietetics offer directories of registered dietitians. Look for those with experience in pediatric nutrition and/or altitude-related health issues.
Network with other parents: Ask other parents in Taos for recommendations. They may have had positive experiences with local nutritionists.

One common pitfall is relying solely on supplements without addressing dietary habits. Supplements should complement a healthy diet, not replace it. Another mistake is self-diagnosing and self-treating. Always consult with a healthcare professional before starting any new supplement regimen.

Living in Taos presents unique challenges, but with awareness and proactive measures, parents can ensure their teens get the zinc they need to thrive. Don’t let the mountain air fool you; pay attention to the signs, seek professional guidance, and prioritize a zinc-rich diet. Your teen’s health and well-being depend on it.