Funny story: The first time I ever heard about taking zinc for skin was back during my first year of college when I had my first-ever encounter with a bad case of acne. (My skin was perpetually blemish-free all through high school—go figure.) And even though campus was only about two and a half hours from where I grew up, I rarely went home. So, when I arrived back in Minnetonka, Minnesota, for a week of R&R during spring break (lame, I know) my parents were slightly taken aback by the shift in my skin.They didn't say anything to me directly (they already knew how mortified and frustrated I was by the situation), but my dad (ever the perpetual "fixer") sent me an email after I'd gone back to school containing research about the correlation between zinc and skin health. The epic sign off: "Thought this was interesting, Mom and I ordered you some from Amazon and it should arrive in a couple of days." Thanks, dad.
Even though I was slightly offended, I knew the gesture came from a place of love and their concern for my dwindling confidence. So I read the research and I took the pills, and much to my surprise, my skin did eventually improve. However, whether or not it was directly correlated to the zinc I was never quite sure, so I decided to investigate.
Is taking zinc a worthy investment for better skin? Keep reading to learn more about the mineral and if taking zinc for skin is worth your while.
What is it?
According to Jennifer Herrmann, MD, FAAD at Moy Fincher Chips Facial Plastic Surgery + Dermatology in Beverly Hills, "Zinc is an essential mineral that is needed for numerous healthy bodily functions, including boosting the immune system, healing wounds, assisting in DNA/protein synthesis and growth, and the development of children."
She adds that since zinc is not stored for long periods of time in the body, daily consumption is important for overall maintained health. And without it (or if you're deficient), holistic nutritionist Elissa Goodman points out that it can lead to a variety of conditions like rashes and lesions.
Can zinc supplement skin health?
The resounding answer: yes. As Amy Shapiro, MS, RD, CDN, and founder of Real Nutrition NYC explains, zinc works with other vitamins and minerals to help treat skin lesions and when taken orally, it can decrease the severity of acne and early signs of maturing skin (lines, wrinkles, spots, etc.). If applied topically via products containing zinc oxide (like Renée Rouleau's formula, below), the mineral has been shown "to protect the skin and aid in wound healing and regeneration." This is why, she says, zinc oxide is so often found in high-performing sunscreens, as it can reflect the sun and it creates a barrier between the skin and any damaging UV rays.
And from a dermatologic standpoint, Herrmann agrees. "Using zinc for skin can help when it's taken both internally and externally. As mentioned earlier, taking zinc orally can help heal wounds, lessen inflammation, and improve inflammatory conditions such as acne." Although she points out that research is ongoing. "Because zinc acts as an enzyme cofactor, it assists in collagen synthesis and DNA repair, which can help keep skin looking younger and healthier."
And interestingly, according to registered dietician and certified strength and conditioning coach Alissa Rumsey, the top layer of our skin contains more zinc than any layer underneath, which is why supplementing with the mineral and making sure you have enough can support the growth of new, healthy skin cells.
Renée Rouleau Daily Protection SPF 30 ($39)
What are the best ways to supplement with zinc?
Almost every expert I talked to maintained getting your daily quota of zinc through a healthy and richly diverse diet is the best way to supplement your skin.
"The best way to make sure you are consuming the right amount of zinc for healthy skin is to incorporate foods that are known to be good sources of the essential mineral," says Danielle Frank, a senior dietician at Top Balance Nutrition. "Your body does a much better job absorbing vitamins and minerals that come from food than from any other form."
Plus, Frank adds, you are also much less likely to exceed the upper limit of zinc from food than you are from a pill form. In fact, according to Herrmann, because supplements are not approved by the FDA, amounts of vitamins, minerals, and extracts can add up to 1000x more or less than what's stated on the bottle.
Thorne Research Zinc Picolinate ($10)
However, if you do your research on quality brands (Twinlab, Solgar, Rainbow Light, Metagenics, Thorne, Pure Encapsulations, and Eidon are expert-approved) and keep your daily dose to the recommendation of up to eight or nine mg daily, 11mg if pregnant, and 12 mg if lactating—although as much as 40 mg is the TUL—supplements can also be an option if you're looking to take zinc for skin.
"These daily recommendations of zinc are very small, as our bodies don't require the mineral in large quantities. So again, eating a diet that includes foods high in zinc should be enough to prevent deficiency. It should be noted taking extra zinc is not likely to improve your skin, but not getting enough can definitely cause problems like acne, eczema, and dermatitis," Frank confirms.
However, as with any supplement, it's always important to talk to your physician before incorporating it into your routine. And as Frank says, if you struggle with any of the aforementioned skin conditions, struggle with wound healing, or have brittle hair and nails, you should discuss your symptoms first and foremost with your physician.
So what zinc-rich foods should you be feeding your skin with? According to the experts, oysters, beef, lamb, chicken, pumpkin seeds, spinach, chickpeas, coconut, spirulina, cashews, sunflower seeds, beans, tempeh, and dark chocolate/cacao are a handful of the best sources if you're looking to naturally improve your skin's glow. Keep scrolling for a special zinc-rich smoothie recipe, courtesy of Meryl Pritchard, holistic nutritionist and founder of organic meal delivery and cleanse service, Kore Kitchen.)
Kore Kitchen's Maca Brownie SmoothiePhoto: @korekitchen
Makes 2 Servings
2 cups of nut milk
2 servings protein powder
3 tbsp. cacao
2 tbsp. maca
1 frozen banana (if you don't have a frozen banana, use a regular one + 1 handful of ice)
2 Medjool dates, pitted
1 tbsp. hemp
1 tbsp. vanilla
1 tbsp. coconut oil
1/3 cup cashews or any nuts you have on hand (almond, walnut, hazelnut also work)
Stevia to taste—cacao can be really bitter and sometimes needs extra sweetener
Add all ingredients to blender. Blend well and taste, adjusting flavors if needed.
Side effects: "If a person gets too much zinc, they may develop symptoms such as nausea, vomiting, stomach cramps, and headaches. Too much zinc can also lead to low copper levels and a weakened immune response. Therefore, it is extremely important to be careful when taking supplements, as too much can cause serious problems. A person should not exceed 40 mg of zinc daily," Frank warns. So again, it's always best to talk with your physician, and then begin with a lower dose and work your way up depending your body's reaction.
Interactions: According to Herrmann, certain antibiotic medications and a few other prescriptions can inhibit zinc absorption, as does alcohol, Rumsey adds.
Vegans and vegetarians may require heftier supplementation: "You can increase your intake of pulses (like lentils, peas, and peans), nuts, and whole grains plus consider a supplement if you feel that your diet is insufficient," Rumsey concludes.