{"id":1089844,"date":"2025-12-16T19:18:20","date_gmt":"2025-12-16T16:18:20","guid":{"rendered":"https:\/\/analyse.optim.biz\/?p=1089844"},"modified":"2025-12-16T19:18:20","modified_gmt":"2025-12-16T16:18:20","slug":"what-are-some-zinc-rich-foods","status":"publish","type":"post","link":"https:\/\/analyse.optim.biz\/?p=1089844","title":{"rendered":"What are some zinc-rich foods?"},"content":{"rendered":"
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Zinc Can Treat Everything From Acne to Inflammation\u2014Here’s What You Need to Know<\/h1>\n
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By<\/span><\/p>\n
Erin Jahns<\/p>\n
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\"byrdie\"byrdie<\/div>\n<\/div>\n
\nErin Jahns\n<\/div>\n
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  • <\/ul>\n<\/div>\n
    \nErin Jahns is a hair, makeup, and nails expert and beauty editor with over five years of experience in the industry. She is currently the senior beauty editor at WhoWhatWear.\n<\/div>\n<\/div>\n
    \nByrdie’s Editorial Guidelines\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
    and<\/span><\/p>\n
    Carolyn Hanson<\/p>\n
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    \"Carolyn\"Carolyn<\/div>\n<\/div>\n
    \nCarolyn Hanson\n<\/div>\n
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      Carolyn is a fashion and beauty writer. She has contributed to Billboard, NYLON, PAPER, L’Officiel USA, and more.<\/p>\n<\/div>\n<\/div>\n

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        \nRachel is a board-certified dermatologist and Assistant Clinical Professor at Mount Sinai Hospital Department of Dermatology. She has contributed to Byrdie, as well as Harpers Bazaar, Marie Claire, Allure, Vogue, and the New York Times, and more\n<\/div>\n<\/div>\n
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        In This Article<\/span><\/p>\n
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        In This Article<\/span><\/div>\n
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          What Is Zinc?<\/span><\/div>\n<\/li>\n
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          Benefits<\/span><\/div>\n<\/li>\n
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          Zinc for Dry Skin<\/span><\/div>\n<\/li>\n
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          Side Effects<\/span><\/div>\n<\/li>\n
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          How to Use It<\/span><\/div>\n<\/li>\n
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          FAQs<\/span><\/div>\n<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
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          \"Clear\"Clear<\/div>\n<\/div>
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          Stocksy<\/p>\n

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          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.<\/strong><\/p>\n

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          Meet the Experts<\/p>\n

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          • Jordan Harper, MSN, NP-C is the Founder and CEO of Barefaced, which produces medical-grade, high-ingredient skincare made for your skin type.<\/li>\n
          • Jennifer Herrmann, MD, FAAD, practices Moy Fincher Chipps Facial Plastics & Dermatology in Beverly Hills.<\/li>\n
          • Elissa Goodman is a holistic nutritionist, author, and coach.<\/li>\n
          • Amy Shapiro, MS, RD, CDN, is the founder of Real Nutrition NYC.<\/li>\n
          • Morgan Rabach, MD, practices at LM Medical in New York City.<\/li>\n
          • Ee Ting Ng is the founder and formulator of hop & cotton, using her background in molecular biology practiced in cosmetic chemistry to create holistic skin care.<\/li>\n
          • Danielle Frank, RD, is a senior dietitian at Top Balance Nutrition.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n

            What Is Zinc? <\/span><\/h2>\n

            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.\n<\/p>\n

            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.\n<\/p>\n

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            Zinc<\/p>\n

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            Type of ingredient: <\/strong>Anti-acneic<\/p>\n

            Main benefits: <\/strong>Anti-inflammatory, antibacterial, regulates oil<\/p>\n

            When you can use it: <\/strong>You can generally take it once a day. You should have no more than 40mg max.<\/p>\n

            Works well with:<\/strong> Zinc can be taken with a range of other supplements and vitamins, including Vitamin C and vitamin B5. As always, consult your doctor before starting any new supplements.<\/p>\n

            Don’t use with: <\/strong>Multivitamins, other sources of zinc that might overload you.<\/p>\n<\/div>\n<\/div>\n

            Benefits of Zinc for Skin <\/span><\/h2>\n

            \u2022 Treats lesions and acne: <\/strong>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.<\/p>\n

            \u2022 Reduces skin inflammation<\/strong>: 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.\n<\/p>\n

            \u2022 Aids in wound healing:<\/strong> If applied topically via products containing zinc oxide (like Ren\u00e9e 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.\n<\/p>\n

            \u2022 Helps protect against harmful UV rays: <\/strong>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.\n<\/p>\n

            \u2022 Has antibacterial properties: <\/strong>“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.”\n<\/p>\n

            \u2022 Can be used both internally and externally:<\/strong> From a dermatologic standpoint, Dr. Herrmann offers the following benefit: “Using zinc for skin can help when it’s taken both internally and<\/em> externally. As mentioned earlier, taking zinc orally can help heal wounds, lessen inflammation, and improve inflammatory conditions such as acne.”\n<\/p>\n

            \u2022 Assists in collagen synthesis:<\/strong> “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.\n<\/p>\n

            \u2022 Available over-the-counter: <\/strong>Unlike some super skincare ingredients, zinc products are available in most beauty and drugstores.<\/p>\n

            Zinc for Dry Skin <\/span><\/h2>\n

            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.\n<\/p>\n

            “Used topically, Zinc is tolerated by even the most sensitive or compromised skin, which is why it\u2019s 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!<\/p>\n

            Side Effects of Zinc <\/span><\/h2>\n

            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\u2014although as much as 40mg is the TUL\u2014supplements can also be an option if you’re looking to take zinc for skin.<\/p>\n

            “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.\n<\/p>\n

            “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.\n<\/p>\n

            According to Dr. Herrmann, certain antibiotic medications and a few other prescriptions can inhibit zinc absorption\u2014as does alcohol.\n<\/p>\n

            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.”\n<\/p>\n

            How to Use It <\/span><\/h2>\n

            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.\n<\/p>\n

            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 \u2018weeping\u2019 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.”\n<\/p>\n

            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.”\n<\/p>\n

            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.\n<\/p>\n

            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.\n<\/p>\n

            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).<\/strong><\/p>\n

            Makes 2 Servings<\/em><\/p>\n

            Ingredients:<\/em><\/p>\n

            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\u2014cacao can be really bitter and sometimes needs extra sweetener\n<\/p>\n

            Blend on high and serve.\n<\/p>\n

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            FAQ<\/div>\n
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              What are some zinc-rich foods?<\/span><\/div>\n
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              Oysters, beef, chicken, pumpkin seeds, chickpeas, cashews, beans, and fortified breakfast cereal are a handful of the best sources of zinc if you’re looking to naturally improve your skin’s glow.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/li>\n

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              Can zinc help with acne?<\/span><\/div>\n
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              Zinc has anti-inflammatory properties, which help the body reduce swelling and redness. Anecdotal evidence has shown it can help with acne but more studies need to be conducted to establish a link.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/li>\n

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              Does zinc make skin glow?<\/span><\/div>\n
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              Zinc can help reduce inflammation, so that’s why your skin may appear glowier if you’re using it in your routine.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/li>\n<\/ul>\n<\/div>\n<\/div>\n

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              Article Sources<\/span><\/div>\n<\/div>\n
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              Byrdie takes every opportunity to use high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial guidelines to learn more about how we keep our content accurate, reliable and trustworthy.<\/div>\n
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              1. \n

                Gupta, M., Mahajan, V. K., Mehta, K. S., & Chauhan, P. S. (2013). Zinc Therapy in Dermatology: A Review. Dermatology Research and Practice<\/em>, 2014<\/em>. doi:10.1155\/2014\/709152<\/p>\n<\/li>\n

              2. \n

                National Institutes of Health Office of Dietary Supplements. Zinc fact sheet for health professionals. Updated December 7, 2021.<\/p>\n<\/li>\n

              3. \n

                Dhaliwal S, Nguyen M, Vaughn AR, Notay M, Chambers CJ, Sivamani RK. Effects of zinc supplementation on inflammatory skin diseases: a systematic review of the clinical evidence.\u00a0Am J Clin Dermatol<\/em>. 2020;21(1):21-39. doi:10.1007\/s40257-019-00484-0<\/p>\n<\/li>\n

              4. \n

                Lin PH, Sermersheim M, Li H, Lee PHU, Steinberg SM, Ma J. Zinc in wound healing modulation.\u00a0Nutrients<\/em>. 2017;10(1):16. doi:10.3390\/nu10010016<\/p>\n<\/li>\n

              5. \n

                Gupta M, Mahajan VK, Mehta KS, Chauhan PS. Zinc therapy in dermatology: a review.\u00a0Dermatol Res Pract<\/em>. 2014;2014:709152. doi:10.1155\/2014\/709152<\/p>\n<\/li>\n<\/ol>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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                Read more:<\/div>\n
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                • Health & Wellness<\/span><\/li>\n
                • Nutrition<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/article>\n

                  Source URL: https:\/\/www.byrdie.com\/zinc-for-skin<\/p>\n","protected":false},"excerpt":{"rendered":"

                  Zinc Can Treat Everything From Acne to Inflammation\u2014Here’s What You Need to Know By Erin Jahns Erin Jahns Erin Jahns is a hair, makeup, and nails expert and beauty editor with over five years of experience in the industry. She is currently the senior beauty editor at WhoWhatWear. Byrdie’s Editorial Guidelines and Carolyn Hanson Carolyn […]<\/p>\n","protected":false},"author":1,"featured_media":1089845,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[83],"class_list":["post-1089844","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-politics","tag-byrdie-com"],"_links":{"self":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/posts\/1089844","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1089844"}],"version-history":[{"count":0,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/posts\/1089844\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/media\/1089845"}],"wp:attachment":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1089844"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1089844"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1089844"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}