How Zinc Supports Immunity, Skin, and Hair Health

Overview

When it comes to essential minerals, zinc is at the top of the list, as it is involved in multiple key functions and is central to our immunity, metabolic health, and overall well-being. Zinc heals tissue, enhances cognition, supports male sexual and reproductive health, rejuvenates the skin and hair, and much more.

This nutrient is not produced naturally by the body, so we have to derive it from zinc-rich foods like oysters, eggs, or nuts or take a zinc supplement to optimize levels. Are you getting enough zinc daily?

Registered dietician Rhyan Geiger, RDN, explains,

Getting an adequate amount in your diet is important. Zinc helps synthesize DNA, heal wounds, and support our immune systems. If dietary intake is low, a supplement may be an option.

In this review, we look at this essential nutrient in detail, exploring its mechanisms in the body, health benefits, potential side effects, and recommended dosages. Read on to learn everything you ever wanted to know about zinc!

What is Zinc?

Zinc is an essential trace mineral that exists in every cell of the body, and it is involved in over 300 enzymatic processes. This key nutrient plays a central role in synthesizing our DNA and supporting cellular health and is crucial for healthy growth and development.

Zinc is also involved in protein synthesis, gene expression, and cognitive function and is essential for optimal metabolic well-being, nerve support, and thyroid health. It may help improve eyesight and is essential for your sense of taste and smell.

Science shows that zinc is also essential to optimal immune function, helping to fight viruses and other infections, and it is well known for its ability to speed up wound healing. Some evidence suggests that this key mineral may lower the risk of chronic conditions like cancer and age-related cognitive decline.

In addition, zinc has male sexual health benefits, supporting prostate health, fertility, and testosterone levels. It also supports the health of the skin and hair and is included in many beauty products for its potential anti-aging and rejuvenation benefits.

Your best source of zinc is foods rich in this mineral, like meat, eggs, nuts, and whole grains, but there are quality supplements available if your levels are low.

Health Benefits of Zinc

As a mineral involved in hundreds of enzymatic processes in the body, zinc benefits multiple aspects of health and well-being. These are some of the top advantages of keeping up your daily recommended intake of this essential mineral:

Supports Growth and Development: Zinc plays a central role in DNA synthesis and is essential for healthy cellular growth and division. Taking enough of this vital mineral is important in children and adolescents to support healthy growth and development and continues to be important in adulthood.

Enhances the Immune System: This mineral plays a central role in the immune system, as we said in our review of Performance Lab Zinc. It helps in cellular growth and development and has antioxidant properties that enhance the body’s ability to destroy pathogens.

In addition, zinc helps synthesize antibodies to fight off illness. A systematic review in CMAJ concluded that taking oral zinc supplements could shorten the duration of a common cold.

Speeds Up Wound Healing: Zinc helps speed up wound healing by decreasing inflammation, boosting levels of the protein collagen, and promoting the growth of the epithelial cells that cover the injury. This mineral also has antioxidant properties that repair cellular damage by lowering oxidative stress.

Supports Metabolic Health: Zinc is involved in the breakdown of carbs, proteins, and lipids, and it plays an important role in the regulation of insulin levels and glucose metabolism. Optimal zinc levels could help improve insulin sensitivity and keep blood sugar and lipid levels balanced. Zinc may also help with appetite regulation and fat-burning to support weight management.

Supports Brain Health and Cognitive Function: Zinc is essential in brain health and development. It has antioxidants that repair cellular damage and improve neural communication.

Zinc supports memory, focus, and brain health

In addition, this mineral also plays a role in neurotransmitter synthesis, so it helps improve functions like memory, learning, and mood. There’s some evidence that adequate zinc levels may help slow the progress of cognitive decline.

Increases Testosterone Levels: Zinc helps balance levels of several hormones in the body, and it is essential to the metabolism of testosterone. The increase in T levels helps increase sexual libido and stamina in some men to enhance bedroom performance.

Supports Reproductive Health: Zinc has antioxidant and anti-inflammatory properties that repair damage to the Leydig cells in the testes, helping to improve sperm quality and fertility in men. Zinc also supports reproductive health in women, and is involved in follicle development, fertilization, and egg activation.

Supports Prostate Health: Zinc helps repair damage to prostate cells and decrease inflammation, which supports the health of the gland and could help decrease symptoms like frequent urination and weak flow. A research review in Frontiers in Oncology discussed zinc deficiency and its role in the development of prostate disorders in men over 50.

Enhances Skin and Hair Health: Zinc has wide benefits in dermatology, and is included in many skin and haircare products. It has antioxidant properties that help repair damage to the skin barrier, and it helps boost collagen synthesis to tighten, improve elasticity, and help smooth wrinkles and fine lines.

Zinc also reduces inflammation, and may help treat acne and other skin conditions like eczema and psoriasis. When it comes to the hair, zinc supports growth by boosting collagen and keratin, decreasing inflammation, and repairing follicle damage.

What Are the Best Sources of Zinc?

The best way to get zinc is by including a variety of foods high in this mineral in your diet, and there are both plant-based and meat sources. Some of the most zinc-rich foods include:

• Meats: beef, chicken, turkey, pork, lamb
• Seafood and Fish: oysters, lobster, salmon, sardines, crab, sole
• Nuts and Seeds: cashews, pumpkin seeds, almonds
• Beans and Peas: chickpeas, lentils, kidney beans, black beans
• Whole Grains: brown rice, quinoa, oats, wheat
• Dairy: Cheese, milk, yogurt
• Vegetables: kale, beet greens, asparagus
• Eggs
• Dark Chocolate

In addition to adding foods high in zinc to your diet, you can derive it from other sources:

Supplements

In addition to adding foods high in this mineral to your diet, many individuals supplement to ensure optimal amounts. If you think your levels are low, see a doctor for a blood test and discuss taking a zinc supplement. When choosing a brand, look for these features:

• Manufactured in an FDA-registered, GMP-certified facility and independently third-party tested for quality and purity.
• Free of artificial or chemical additives, preservatives, or toxins.
• A highly-regarded brand known for delivering safe, quality products.

Skin and Hair Care Products

Zinc is included as an ingredient in many skin and hair care products due to its rejuvenation and anti-aging properties. It boosts collagen synthesis to tighten the skin and smooth wrinkles, and it also helps ease acne inflammation and heal wounds. Hair products add zinc for its ability to help strengthen the follicles, prevent hair loss, and promote growth.

Dosage Recommendations

According to the National Institutes of Health, the recommended daily intake of zinc for adults, including both food and supplement sources, is as follows:

• Men:11 mg
• Women: 8 mg
• Pregnant Women:11 mg
• Lactating Women: 12 mg

Individuals who do not derive enough from foods should consider taking a zinc supplement, such as those following a plant-based diet. In addition, several medical conditions may impede absorption, including kidney disease, sickle cell anemia, and anorexia.

Are You Getting Enough Zinc?

If you think you are low in zinc, see a doctor for a blood test to check your levels. Some of the symptoms of zinc deficiency may include:

• Fatigue
• Hair Loss
• Nausea
• Vomiting
• Diarrhea
• Skin Rashes
• Brittle Nails
• Difficulty with Taste or Smell
• Slow Wound Healing

What Happens If You Get Too Much Zinc?

Keeping to the recommended daily zinc intake is extremely important because excess levels of this mineral may lead to zinc toxicity, which may increase health risks if it persists. It can also interfere with the absorption of other nutrients like copper and iron, causing deficiencies.

Some of the symptoms of zinc toxicity may include nausea, headaches, digestive upset, vomiting, and stomach pain. Chronic high zinc intake over time increases the risk of liver, kidney, neurological, and immune system dysfunction.

FAQs About Zinc

Q: Is it OK to take zinc every day?

A: Yes, you can take a zinc supplement daily, as long as you stay within the recommended daily intake of 8 mg for adult women and 11 mg for adult men from all sources. It’s a good idea to check with a healthcare practitioner about supplementing.

Q: Which foods are highest in zinc?

A: Examples of some very zinc-rich foods you can add to your diet include pork, oysters, chickpeas, eggs, milk, yogurt, almonds, pumpkin seeds, lentils, and beans. The zinc content of the product is listed on most food labels.

Q: Why do I feel so good after taking zinc?

A: Zinc offers many benefits to health and well-being, and some evidence indicates it may increase the synthesis of the neurotransmitter GABA, helping to block key central nervous system receptors to lower stress and anxiety.

Q: What happens if I take too much zinc?

A: It’s important to stay within the recommended daily intake of zinc, as taking an excess could lead to zinc toxicity and increase the risk of other health issues. Some of the symptoms may include nausea, dizziness, poor appetite, digestive upset, and anemia. Over time, excess zinc intake could lead to copper deficiency.

Q: Who should supplement with zinc?

A: People who have a zinc deficiency for medical reasons or because they do not derive enough of this mineral from their diet should consider taking a supplement. If you think you are low, see your doctor for a blood test and discuss supplementation.

The Bottom Line

Zinc exists in every cell in the body, and it is essential for multiple bodily processes, including cellular function, growth and development, metabolism, DNA synthesis, immunity, skin and hair health, fertility, sexual well-being, and more.

If you are not getting the recommended daily intake of this key nutrient from zinc-rich foods like meats, seafood, dairy products, nuts, and beans, consider taking a supplement to up your levels and reap the health advantages it has to offer. Meet with a healthcare practitioner to get your levels checked and discuss usage and dosing.

16 sources

We review published medical research in respected scientific journals to arrive at our conclusions about a product or health topic. This ensures the highest standard of scientific accuracy.

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[2] The Role of Zinc in the Growth and Development of Children: https://pmc.ncbi.nlm.nih.gov/articles/PMC3394849/
[3] Zinc For the Treatment of the Common Cold: A Systematic Review and Meta-Analysis of Randomized Controlled Trials: https://pmc.ncbi.nlm.nih.gov/articles/PMC3394849/
[4] Zinc in Wound Healing Modulation: https://pmc.ncbi.nlm.nih.gov/articles/PMC5793244/
[5] Zinc Supplementation Improves Body Weight Management, Inflammatory Biomarkers, and Insulin Resistance in Individuals with Obesity: A Randomized, Placebo-Controlled, Double-Blind Trial: https://pmc.ncbi.nlm.nih.gov/articles/PMC6889702/
[6] Zinc in Cognitive Impairment and Aging: https://pmc.ncbi.nlm.nih.gov/articles/PMC9312494/
[7] Correlation Between Serum Zinc and Testosterone: A Systematic Review: https://pubmed.ncbi.nlm.nih.gov/36577241/
[8] Zinc is an Essential Element for Male Fertility: A Review of Zn Roles in Men’s Health, Germination, Sperm Quality, and Fertilization: https://pmc.ncbi.nlm.nih.gov/articles/PMC6010824/
[9] Zinc Deficiency in Men Over 50 and Its Implications in Prostate Disorders: https://www.frontiersin.org/journals/oncology/articles/10.3389/fonc.2020.01293/full
[10] Zinc Therapy in Dermatology: A Review: https://pmc.ncbi.nlm.nih.gov/articles/PMC4120804/
[11] Zinc: https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
[12] Zinc and its Importance For Human Health: An Integrative Review: https://pmc.ncbi.nlm.nih.gov/articles/PMC3724376/
[13] Zinc and Immune Function: The Biological Basis of Altered Resistance to Infection: https://pubmed.ncbi.nlm.nih.gov/9701160/
[14] The Nutritional Roles of Zinc For Immune System and Covid-19 Patients: https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1385591/full
[15] Unlocking the Brain’s Zinc Code: Implications For Cognitive Function and Disease: https://www.frontiersin.org/journals/biophysics/articles/10.3389/frbis.2024.1406868/full
[16] Cellular Zinc Metabolism and Zinc Signaling: From Biological Functions to Diseases And Therapeutic Targets: https://www.nature.com/articles/s41392-023-01679-y

Angela Lemond, RDN, CSP, LD

Angela Lemond is a registered dietitian nutritionist (RDN) and national spokesperson for the Academy of Nutrition and Dietetics. Angela Read Full Bio