Are zinc supplements good for your skin?

Zinc for skin health

Zinc is essential for skin health and its function in the body. It is involved in the formation of collagen and elastin, which are structural proteins in the skin. Zinc also helps to keep the skin elastic. It is necessary for cell growth and regeneration, so it speeds up the healing of wounds.

Zinc also has antioxidant and anti-inflammatory properties. It protects the skin from damage caused by free radicals and can help reduce inflammation.

Zinc for acne

Zinc is often used in creams and gels for acne treatment. It is said to reduce keratinocyte activity and bacteria’s inflammatory response, and improve immunity.

A study involving 332 patients with acne compared the effects of oral zinc supplementation (30 mg) with oral minocycline (100 mg) for treating acne.[1] The study published in the Dermatology magazine found that for the zinc group, their breakouts were reduced by 49.8%, compared with a 66.6% reduction in the minocycline group, over 12 weeks. Additionally, the zinc group saw a decrease in inflammation by 31.2%.

Researchers concluded that minocycline was slightly better at managing acne compared to zinc. But, considering the long terms effects of using antibiotics, zinc supplements might be a better optionto consider.

Zinc supplements can also help control oil production in the skin and reduce inflammation.

For best results, it is recommended to take a supplement that provides 30-60 mg of zinc per day.

Zinc for eczema

Zinc is helpful in the treatment of eczema. It can help to reduce inflammation and improve skin barrier function. A study published in the American Journal of Clinical Nutrition showed that zinc supplementation (22mg/day) could help improve eczema symptoms.[2]

Zinc for wound healing

Zinc is necessary for the formation of new skin cells and the healing of wounds. A study published in the American Journal of Clinical Nutrition showed that zinc supplementation (30mg/day) could help improve the healing of wounds.[3]

Zinc for skin cancer

Zinc can also help to protect the skin from damage caused by ultraviolet (UV) radiation. Besides deflecting UV rays when used topically, zinc can also assist in protecting your skin from premature aging and erythema due to sun exposure. A study published in the Journal of the National Cancer Institute showed that zinc supplementation (50mg/day) could help reduce skin cancer risk.[4]

Recommended intake

The recommended dietary allowance (RDA) for zinc is 8 mg/day for women and 11 mg/day for men. Pregnant and lactating women need more zinc, 11-12 mg/day.¹Mayo Clinic – Zinc

Food sources

A healthy and balanced diet is the best way to get enough nutrients, including zinc. Good sources of zinc include:

• oysters
• beef
• lamb
• chicken
• pumpkin seeds
• nuts
• legumes

Zinc supplements

Consider supplements that contain zinc bisglycinate or zinc gluconate. It is proven that zinc bisglycinate is well absorbed into the bloodstream when compared to other forms of zinc.[5]

Side effects

When taken in large doses, zinc can cause side effects such as:

• nausea
• vomiting
• diarrhea
• stomach pain
• headache
• dizziness

If you are taking zinc supplements, it is recommended to respect the daily dose and take them with food to reduce the risk of side effects.

The bottom line is that zinc is essential for skin health. It is involved in many cellular processes, and it has antioxidant and anti-inflammatory properties. Taking zinc supplements can help improve the symptoms of acne, eczema, and wound healing. It can also help protect the skin from damage caused by UV radiation.

Research:

1. https://pubmed.ncbi.nlm.nih.gov/11586012/
2. https://academic.oup.com/ajcn/article/73/5/853/4739553
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793244/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9630799/
5. https://pubmed.ncbi.nlm.nih.gov/17244314/