Zinc and Acne: Does Zinc Help With Acne?

Zinc and Acne: Does Zinc Help With Acne?

Zinc and acne

Zinc won’t cure acne – fixing your diet is much more important – but it can help acne if you’re deficient.

Let’s get right down to it.

While zinc isn’t a magical cure-all for acne (a comprehensive diet plan is much more effective), it turns out that many acne sufferers are deficient in zinc.

And their acne often improves when they start supplementing it!

Zinc is a trace mineral essential to all forms of life because of its fundamental role in gene expression, cell growth and cell replication. And it’s especially important for clear skin.[1]

In fact, taking zinc or eating zinc-rich foods is a simple way to cover your bases for clear skin… and there’s a good chance that you’re deficient!

Turns out zinc deficiency is much more common than previously thought.

Here are some symptoms of zinc deficiency:

  • White spots on your fingernails
  • Dry skin
  • Hangnails
  • Frequent colds
  • Hair loss
  • Diarrhea
  • Low sex drive
  • Acne

As I just mentioned, there’s a good chance you’re not getting enough zinc in your diet. (In fact, according to the World Health Organization, a whole 31.7% of the world’s population is zinc deficient.[2] That’s over two billion people!)

Do you eat a lot of whole grains and beans? If so, you’re doubly at risk for zinc deficiency, because these foods contain phytates, which bind up minerals (including zinc) and prevent you from absorbing them. So even though whole grains contain more minerals than refined grains, you can’t really absorb them at all unless you ferment / soak your grains first (which neutralizes the phytates, to some extent).

Furthermore, vegetarians and vegans are at an even greater risk for zinc deficiency, because the zinc from plant foods is four times more difficult to absorb than zinc from meat.[3]

How do I know if I’m zinc deficient?

Well, unfortunately, zinc blood tests are notoriously unreliable because zinc isn’t found as much in blood – it’s mostly inside the cells.

What can you do about this?

First take a look at your diet.

Are you vegetarian, vegan, or an infrequent meat-eater? Do you eat whole grains and/or beans with most meals?

If you answered “yes” to either of these questions, then there’s a good chance you’re deficient. And of course, if you experience some of the symptoms of zinc deficiency, that’s a good sign as well.

If you begin taking zinc and your acne doesn’t improve within a few weeks (see below for the recommended daily dosage), does that mean you weren’t deficient? Not necessarily.

For some very lucky people, a zinc deficiency is the “straw that breaks the camel’s back” when it comes to their acne, and so taking zinc improves their skin right away!

For the vast majority of zinc-deficient people, however, this is just one piece in the greater acne puzzle, which includes a variety of other diet and lifestyle factors.

So if you fall into this majority, and zinc doesn’t clear up your acne, take heart, and don’t give up! Explore our other recommendations for improving your diet and lifestyle around the blog and in our book.

So… what’s zinc good for anyway?

Zinc is crucial for proper immune system function, triggering the birth of white blood cells. Zinc plays a role in over 300 enzymes in the body, and helps form cellular DNA. It also plays a key role in the proper functioning of insulin, and you’ve got to have a healthy, functioning insulin system if you want clear skin.

Why is zinc important for clear skin?

While the exact mechanisms are unknown, zinc most likely promotes healthy skin by carrying vitamin A to your skin and by regulating your body’s hormonal balance.[4]

Also, a recent study found that zinc facilitates apoptosis, or programmed cell death, which is a natural part of your skin renewing itself. If apoptosis is delayed, as in the case of zinc deficiency, skin cells stick together instead of dying and sloughing off like they should, which leads to clogged pores. (Interesting fact: isotretinoin, the active ingredient in Accutane, also uses this mechanism of cell apoptosis to treat acne.[5] )

So, along with other important dietary changes (such as eliminating dairy), also make sure you’re getting enough zinc.

What’s the best type of zinc supplement for acne?

There’s a clear winner: zinc picolinate.

Studies suggest that zinc picolinate is the most easily absorbed form – much more so than zinc gluconate or zinc citrate. Anecdotal reports from acne sufferers also confirm this. This is because your body forms zinc picolinate naturally from the zinc in real food – your body combines zinc in the intestines with picolinic acid, which is secreted by the pancreas.

If you can’t find zinc picolinate in your local health food or supplement store, just grab it off Amazon. We suggest this one, since it also includes copper, which needs to be in balance with zinc for optimal health.

Update: zinc monomethionine is another great option, comparable to zinc picolinate in absorbability.

How much zinc for acne?

You want to get between 15 and 30 milligrams of zinc per day in total, so the amount you supplement might depend somewhat on your diet.

For most people who need it, supplementing with 10mg of zinc per day is ideal (alternatively, take 50mg per week).

If you eat plenty of meat, and you don’t eat grains or beans much, then you probably are best not supplementing at all.

Again, with zinc, more is not better – do not exceed these recommendations, because you’ll risk copper deficiency, which can have serious health implications.[6]

As zinc and copper work together in the body, it is important to make sure you’re getting enough copper, too.

Copper is abundant in beef and lamb liver, oysters, shiitake mushrooms, dark chocolate, cashews, squid, and lobster. If none of these foods is in your diet, you might consider supplementing with 2mg of copper per day, or finding a combined zinc+copper supplement.

WARNING: do not take zinc on an empty stomach! It could make you throw up. I become very nauseated when I take zinc without eating anything. So take zinc halfway through a meal or right after eating to prevent nausea. Zinc picolinate, in comparison to other forms, is also the easiest on the stomach – another reason to go with this form of zinc as a step toward getting clear skin.

And just in case you’re not too hot on taking supplements, here are some whole foods you can use to boost your zinc intake:

  • Spirulina
  • Sunflower seeds
  • Pumpkin seeds
  • Nuts
  • Chicken
  • Grass-fed beef and lamb
  • Oysters
  • Beef liver

Like most vitamins and minerals, zinc from real food is generally easier to absorb than from supplements.

Plus, except for a lucky few people, no supplement or combination of supplements by themselves are going to cure acne. It’s by choosing to eat nutrient-dense whole foods like these – and knowing which acne-causing foods to avoid – that people are healing their acne every day.

Key Takeaways

  • Increasing zinc intake can improve your acne if you’re deficient.
  • You might be deficient if you don’t eat much red meat or seafood, and/or you eat lots of whole grains.
  • The best source of zinc is whole foods, but supplements are a good compromise if you can’t or won’t eat zinc-rich foods.
  • DO NOT take zinc supplements on an empty stomach! Take with food to avoid nausea.
  • Zinc is not a complete treatment for acne, because it doesn’t fix the root causes of acne.
  • Zinc can be a helpful addition to a holistic diet- and lifestyle-based treatment for acne.
  • You need to fix your diet and lifestyle to really cure the root causes of acne (that’s what our book is all about!).

Also, if you haven’t read it yet, be sure to check out the article on Vitamin D for Acne. Vitamin D is another one of my Top 3 Clear Skin Tips, i.e. one of the most little-known, important, and easy things you can do right now to start clearing up your skin.

If you’re the get-up-and-go type, and you’d like to be walked through a complete diet and lifestyle base program for clearing up your skin fast (and keeping it clear), we (Devin and Sonia) have written an ebook that does just that! It’s called Clear Skin Forever.

For this complete guide to taking an all-natural, diet-based approach to getting rid of acne and having clear skin for life (not exaggerating!), grab the e-book here.

Sources (click to expand)

  1. Hambidge M. Human zinc deficiency. J Nutr. 2000 May;130(5S Suppl): 1344S-9S. Review. ^
  2. Caulfield L, Black, RE. Zinc deficiency. In: Ezzati M, Lopez AD, Rodgers A, Murray CJL, eds. Comparative quantification of health risks: global and regional burden of disease attributable to selected major risk factors. Vol 1. Geneva, Switzerland: World Health Organization, 2004:257–79. http://www.who.int/publications/cra/chapters/volume1/0257-0280.pdf ^
  3. http://www.aminoz.com.au/importance-zinc-zinc-deficiency-a-375.html ^
  4. Truong-Tran AQ, Ho LH, Chai F, Zalewski PD. Cellular zinc fluxes and the regulation of apoptosis/gene-directed cell death. J Nutr. 2000 May;130(5S Suppl):1459S-66S. Review. ^
  5. Nelson AM, Zhao W, Gilliland KL, Zaenglein AL, Liu W, Thiboutot DM. Neutrophil gelatinase-associated lipocalin mediates 13-cis retinoic acid-induced apoptosis of human sebaceous gland cells. J Clin Invest. 2008 Apr;118(4): 1468-78. ^
  6. http://lpi.oregonstate.edu/infocenter/minerals/zinc/ ^

{ 139 Comments }

  1. Sean says

    Hey Devin,

    I think a main culprit of my recent KP has been taking too much Zinc. I’ve been taking the 30mg with 2 mg copper supplement that the bottle recommends daily. In addition, to a very balanced and paleo -centric diet, which most certainly includes zinc naturally, just not the optimal levels. You say in the updated article however you want to get between 15 and 30 milligrams of zinc per day in total, so the supplement you suggest is far too much if you’re eating a paleo-balanced diet, isn’t it? Should I be supplementing with 10mg of zinc per day/ 50mg per week instead of these large 30mg doses? Or should I just take those 30mg with 2mg copper pills once or twice a week?Can you clarify? I will try your K2 suggestion and cut down on the zinc a lot, since I’m consuming it everyday now, 210g a week..Hopefully that will help my KP. Let me know

    Thanks,

    Sean

    • Sonia Carlson says

      Hey Sean – we might not be clear enough about this in the article, but we’re not advocating supplementing with zinc unless you have reason to suspect you’re deficient:

      First take a look at your diet. Are you vegetarian, vegan, or an infrequent meat-eater? Do you eat whole grains and/or beans with most meals? If you answered “yes” to either of these questions, then there’s a good chance you’re deficient.

      If you’re eating a varied, paleo-type diet, my suggestion would be to forgo the zinc altogether for now. If you feel you must supplement, go for smaller amounts for better absorption.

    • Duane says

      The zinc supplement ZMA was exacerbating my low level acne….
      I was taking to much (about 3 grams as a bodybuilding supplement) and in probably had a hormonal effect….
      You mentioned spirulina here as well…. I bought the highest quality Hawaiian spirulina powder I could buy and it was also flaring acne up….I would stay away from spirulina now even if you could tolerate it because it comes from Japan or Hawaii…The entire upper Pacific is polluted with fukishima radiation….I’ve been using domestic wheat grass juice powder….

  2. Nandini says

    heyy Sonia….i am Nandini…i m 19 years old and suffering from acne from a year and a half..i have been consulting a dermatologist since a year but it is not helping me…i strongly feel that something is wrong with me from the inside..i am a south Indian and i eat rice daily along with some freshly cooked vegetables…do you think i should stop eating rice…? And i am even thinking of starting to take supplements of zinc , vitamin A and D..is it suggestible to take 3 supplements a day without having to face any side effects in the future..? Please help me out..

    • Sonia Carlson says

      Hi Nandini! Sorry it took me so long to respond to your comment! I am less inclined to suspect rice as a cause of your acne, and more likely to wonder if you might have other nutrient deficiencies. I wonder what else you eat besides rice and vegetables? Are you eating meat, or getting other sources of high-quality protein? How about fats? It’s not easy to give diet advice without knowing more about you, but I would look more to the overall nutrient quality of your diet. (Check out our book for more info!) As far as supplements, it should be no problem over the long term to take the ones we recommend, as long as you’re taking them in the right form and amount. (I wonder what vitamin A supplement you’re taking… the one we suggest is fermented cod liver oil. Check our our blog post on that if you haven’t already!) Best wishes to you!

      • Nandini says

        hiii Sonia…..thanks for writing to my comment..i would like to let u know that rice and vegetables are the main part of diet…other than that i eat non vegetarian items like mutton, fish and prawns atleast once in a week…i avoided chicken because i found that it contains some steroids which might trigger acne…i have even stopped drinking milk…this is my basic diet…
        please let me know the supplements i have to take …the pharmaceutical names of those supplements would be really helpful…
        waiting for ur reply…..
                       Thank You

        • Sonia Carlson says

          Hi Nandini,the supplements we recommend are fermented cod liver oil (2 mL/day) for natural vitamin A, vitamin D3 (5,000 IU daily), and if you eat a lot of grains, beans, seeds, and/or nuts, or if you don’t eat meat, zinc picolinate (25-40 mg/day). However, it sounds like a zinc supplement might not be necessary for you. Read our articles for more info on fermented cod liver oil and D3. Does that answer your question?

      • Dan says

        Vitamin A supplements are not sold over the counter. Vitamin A is something that has to be filled behind the counter.

        Vitamin A deficency is rare for someone living in the U.S. Vitamin A deficency is most common in 3rd world countries.

        Don’t take any supplements without asking your doctor 1st. Blood work should be drawn & then a “plan” should be made with a doctor.

        My sister had a Vitamin A deficiency because of an infection in the small intestine. If your small intestine has an infection or if you have Celiac Disease (and don’t know it) You can have a vitamin deficency issue.

        Don’t listen to articles that are put out on the InterWeb.

        • Devin Mooers says

          Hey Dan, I definitely agree that going to see your doctor about these sorts of things is always a good idea. Even better if that doc is a registered functional medicine practitioner or naturopath – they tend to be more up on the latest science around things like fat-soluble vitamins. Not sure why you said vitamin A supplements are only prescription… searching “palmitate” on Amazon yields several vitamin A supplements. They’re definitely available OTC.

        • Duane says

          “Don’t take any supplements without asking your doctor 1st. Blood work should be drawn & then a “plan” should be made with a doctor.”

          That is the most STUPID inane thing anyone could have written….
          Doctors are not taught to heal anyone….They are taught to treat symptoms with a prescription pad only…They are agents of big pharma ONLY…

  3. re_stars_2 says

    Since I was a teen age I had acne and when I got to 30 stopped a little bit, still got some coming out once in a while but not the painful one that infects the sebaceous glands, but since I was 23 I have had fulliculatis in my scalp..

    The only thing that would clear me up from folliculatis was Amoxicilin and that I took it since the appearance of folliculatis, and I grow weaker and then all of the sudden at 36 years old, acne attacked me hard with infected sebaceous glands.

    And same time my scalp of full of pus filled pimples and reds and itchy then the infection got to my bear and all at the same time.. My face was really bad along with my scalp, and doctors would only prescribe antibiotics.

    I now realize after a month taking Bitamins , A , D , E and turmeric pills, I have stopped the antibiotics and folliculites returned but continued with vitamins and my scalp started to clear again and my acne at least the cysts infected one that has no way out stopped too..

    I am taking at min 10k iu of vitamin A and D3 everyday about already a month and I have seen changes, first my folliculatis since I was 23 years old till 36 now..

    I still afraid and I don’t want to wake up if this is a dream, but I wished I had read your post about vitamin D and A, at acne.org I would have started younger , now I have scars and mazes in my face that cannot be remedied and I just hope the new scars I have stop being red and fade out a little bit more.. and is being a month since I started..

    I am happier than before..

    • Sonia Carlson says

      Really happy to hear that you’re having some success! Bacterial infection is almost never the whole story when it comes to acne (and I presume with folliculitis too), so antibiotics are never totally effective, and they completely wreck your gut flora. That’s great that you’re taking D – if you haven’t already, I encourage you to read some of the other blog posts too, such as the one on dairy. That one has a big impact on many people’s acne!
      Also, I haven’t tried it personally, but I’ve read that cleansing your face with Manuka honey can help with scarring if you want to do something about them. Scars will fade with time, too!

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