Zinc is a mineral that has anti-inflammatory and skin-healing properties. It can be used both internally, through diet and supplements, as well as externally/topically to benefit your skin. Zinc is well-studied for its anti-inflammatory effects, making it ideal for skincare products that combat breakouts, inflammatory skin conditions, and even dry skin caused by eczema. Below, we consulted several experts about using zinc for skin, how to use it, and what it can be useful for. Keep reading to find out if zinc is right for your skin.

What Is Zinc?

According to dermatologist, Jennifer Herrmann, MD, “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 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.

And interestingly 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.

Benefits of Zinc for Skin

• Treats lesions and acne: As registered dietician, Amy Shapiro, MS, RD, CDN, explains, zinc works with other vitamins and minerals to help treat skin lesions, and when taken orally, it can decrease the severity of acne.

• Reduces skin inflammation: Zinc has anti-inflammatory properties and, when used topically, can help reduce inflammation caused by chronic skin diseases (like eczema, rosacea, and acne), according to Jordan Harper MSN, NP-C Founder and CEO of Barefaced.

• Aids in wound healing: 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. “It not only protects your skin from harm (think sunscreen), but it also helps to repair the skin and supports the wound healing process”, explains Harper.

• Helps protect against harmful UV rays: Zinc’s protective properties, Shapiro says, explain why zinc oxide is so often found in high-performing sunscreens, as it can reflect the sun and create a barrier between the skin and any damaging UV rays. Formulator Ee Ting Ng agrees: “Zinc (oxide) is one of the two physical sun filters capable of deflecting UV rays, protecting skin from sun damage, [from] erythema to premature aging,” she says.

• Has antibacterial properties: “Zinc is by nature inert, making it a great sun filter for children or anyone with extremely sensitive or reactive skin,” Ng says. “Zinc is also antibacterial, astringent, and barrier-protective.”

• Can be used both internally and externally: From a dermatologic standpoint, Dr. Herrmann offers the following benefit: “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.”

• Assists in collagen synthesis: “Because zinc acts as an enzyme cofactor, it assists in collagen synthesis and DNA repair, which can help keep skin looking younger and healthier,” Dr. Herrmann says.

• Available over-the-counter: Unlike some super skincare ingredients, zinc products are available in most beauty and drugstores.

Zinc for Dry Skin

Zinc is typically thought of as being an ingredient that just provides sun protection, but it does so much for the skin, and if you’re not getting enough Zinc (along with Vitamin A, D, B3, or iron) in your diet, you can develop extremely dry skin, according to Harper.

“Used topically, Zinc is tolerated by even the most sensitive or compromised skin, which is why it’s usually the main ingredient in diaper rash cream for babies,” explains Harper. Dry skin can be caused by a variety of factors (genetics, aging, environmental aggressors, etc.), and the key to treating it is to strengthen the skin barrier and prevent transepidermal water loss on the skin. “Zinc does both of these things: helps skin stay moisturized by controlling transepidermal water loss and strengthening the skin’s barrier function,” adds Harper. A win-win!

Side Effects of Zinc

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 8 or 9mg daily, 11mg if pregnant, and 12mg if lactating—although as much as 40mg 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. It should be noted taking extra zinc is not likely to improve your skin, but not getting enough can cause problems like acne, eczema, and dermatitis,” says dietician, Danielle Frank.

“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,” she 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 on your body’s reaction.

According to Dr. Herrmann, certain antibiotic medications and a few other prescriptions can inhibit zinc absorption—as does alcohol.

Dermatologist Morgan Rabach, MD, echoed the sentiments of Shapiro and Dr. Herrmann, but additionally has her own more cautious take on the element: “As an oral supplement, zinc may help acne a little bit, but not as effective as more traditional oral medications for acne. There are no standardized or controlled studies for the dosing or efficacy of oral zinc compared to other oral medications proven to work for acne. Because of bioavailability, people with low zinc levels should choose food rich in zinc before taking oral supplements, as zinc found in foods is better absorbed. Some foods with zinc are super luxurious like oysters, so that can be fun.”

How to Use It

It’s important to note that because zinc has a variety of functions, using the right type of zinc on your skin is important. For example, a zinc-based diaper rash cream cannot be used as sunscreen, according to Harper. “Zinc has come a long way, and my preferred way to use it in skincare formulations is when it is micronized so that it doesn’t leave a white cast on the skin,” Harper explains.

As mentioned before, zinc oxide is a popular sun filter. Ng makes sure to note that it’s “also popular in spot treatments by reducing redness/swelling, drying out ‘weeping’ or wet blemishes of any sort, and preventing active spots from further infection by physically separating them from the environment.” However, she does say that it’s “most sun-protective when it sits on the skin’s surface, so the method of application matters. Gently pat/press product into the skin, ensuring that all sun-exposed areas are evenly covered.”

Almost every expert we talked to maintained that internally, 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,” Frank elaborates. “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 Dr. Herrmann, you need to be careful because amounts of vitamins, minerals, and extracts can ultimately add up to 1000x more or less than what’s stated on the bottle.

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.

Below, find a special zinc-rich smoothie recipe, courtesy of Meryl Pritchard, holistic nutritionist and founder of organic meal delivery and cleanse service, Kore Kitchen).

Makes 2 Servings

Ingredients:

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, and hazelnut also work)
Stevia to taste—cacao can be really bitter and sometimes needs extra sweetener

Blend on high and serve.