Does Zinc Help with Acne?:
Acne is one of the most common dermatological problems seen in clinical practices. It affects approximately 1 million young adults worldwide and about 80-90% of this group are between the ages of 15-30 (1). Acne is most commonly caused by excess production of sebum, hormonal imbalances, bacteria, and a rapidly high rate of follicular cells. The most common result of this is seborrhea (an excess amount of sebum production), formation of comedones (blackheads), pustules, and papules on areas with large amounts of sebaceous glands. While there are many topical skincare products one can use to fight acne, one of the best ways to combat it is through diet. Eating a large amount of fruits and vegetables is greatly recommended by many nutritionists and health specialists, as contain large amounts of minerals and nutrients. One nutrient that has shown to help get rid of acne is zinc.
Zinc is an essential mineral for the skin’s integrity and health. About 6% of all zinc that is found in our bodies is in our skin. It assists in the structure of the skin’s proteins and cell membranes, helps to protect against UV radiation, and has anti-inflammatory effects (2). This coupled with its ability to help fight viruses and bacteria, makes it a great tool to fight acne. It helps to relieve some of the redness and irritation that is associated with acne and may even help with reducing the appearance of hyperpigmentation and acne scares (3). Not only is used for acne, but it is also used in other inflammatory skin conditions like melasma, rosacea, seborrheic dermatitis, and eczema. The recommended amount differs for men and woman. The average amount for women is 8mg while the average for men is 11mg. If you are deficient, you may start to have more breakouts. I highly suggest that if you are struggling with acne that you start to pay more attention to what foods you eat and incorporate more foods with a high amount of zinc. Here is a list of plant-based foods (4).
Foods with High Amounts of Zinc from Plant-Based Sources:
Pumpkin Seeds
Hemp Seeds
Sesame Seeds
Almonds
Cashews
Pine Nuts
Peanuts
Shiitake Mushrooms
Broccoli
Radishes
Spinach
Lima Beans
Legums
Lentils
Chickpeas
Tahini
You can also take a zinc supplement, which will help to diminish inflammation and in turn, any blemish.
Sources:
1) Gautam, Monica. "Fighting Acne with Diet." International Journal of Basic and Applied Research, www.pragatipublication.com/assets/uploads/doc/ cab2a-497-505.13469.pdf. Accessed 20 Feb. 2019.
2) M.A., Vivian Goldschmidt. "7 Signs You Might Have a Zinc Deficiency and What to Do about It." Save Our Bones, Save Institute, saveourbones.com/ 7-signs-you-might-have-a-zinc-deficiency-and-what-to-do-about-it/. Accessed 20 Feb. 2019.
3) Cherney, Kristeen. "Can You Use Zinc for Acne Spots and Scars?" Healthline, 17 Mar. 2018, www.healthline.com/health/beauty-skin-care/ zinc-for-acne#how-it-works. Accessed 21 Feb. 2019.
4) West, Helen, R.D. "The 10 Best Foods That Are High in Zinc." Healthline, 19 Apr. 2018, www.healthline.com/nutrition/best-foods-high-in-zinc. Accessed 21 Feb. 2019.
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