Zinc supplements can boost skin and hair health, according to experts

Until recently, combating skin ageing was all about fighting visible signs of the passage of time, like wrinkles, spots, and sagging. However, the focus has now shifted to a more effective approach: prevention. Zinc is an effective mineral here—it protects the skin barrier which defends us against external aggressors and enhances the skin’s natural repair mechanisms, maintaining a healthy structure. An important part of this new approach is improving the skin’s healing ability, which is fundamental in preventing the signs of ageing.

Patricia Ogilvie, dermatologist and founder of the Skinconcept clinic in Munich, is also a member of Dior's scientific board on Age Reverse. She emphasises the importance of zinc for skin health. At an international presentation for Dior, she shared, “I advise it both topically and through diet and supplementation for its power to improve the skin's ability to heal as it weakens with age—just look at how quickly the skin of babies and children heals compared to that of an adult.” The skin’s response to the sun and other external aggressors depends on its healing capacity and Ogilvie suggests that instead of just focusing on reducing wrinkles or blemishes, it's more effective to strengthen the skin so it can repair itself against pollution, UV rays, and dehydration. The mineral plays a crucial role in this process, making it an essential ally for maintaining healthy, resilient skin.

It is involved in many functions

Andrea Vázquez Remuiñan, a pharmacist and nutritionist with the Marta Masi group, explains the importance of zinc. "Zinc is an essential mineral required for over 300 enzymatic reactions in our body. It is found in bones, muscles, skin, liver, and other organs. In the skin, zinc is most concentrated in the epidermis, where the skin's barrier function is located. It helps repair and maintain the skin, protects against photoaging, and prevents damage from solar radiation. Additionally, zinc promotes healing," she says. Supporting this, pharmacist Paula Martín Clares highlights that zinc is crucial for the synthesis of skin proteins. "A zinc deficiency limits tissue growth and regeneration," she adds.

"Zinc helps slow down hair loss and strengthen hair fibres by stimulating growth and protecting the hair bulb," adds Remuiñan. “By promoting the synthesis of keratin and collagen, it prevents premature ageing of the hair and protects its pigmentation.”

How to supplement with zinc

Although it's essential to get zinc through diet, Ogilvie emphasizes the importance of oral zinc supplements, in addition to topical applications. Zinc is a common ingredient in sunscreens and healing creams, but supplementation is often necessary, especially for those on vegan or vegetarian diets, which may lack sufficient zinc. Marta Masi's expert highlights that the recommended daily value of zinc for adults is 10 mg, with a maximum of 25 mg per day. Pregnant and lactating women should not exceed 40 mg per day. Zinc sulfate is commonly used in supplements, with the dose depending on its formulation. She notes that zinc supplementation is particularly effective for people with rosacea, atopic dermatitis, and alopecia areata, serving as a beneficial addition to their treatment plans.

The importance of taking care of the diet

To avoid deficiencies, you can speak to your nutritionist and add supplements to your diet or you can increase your zinc with the following foods:

Legumes. Nuts. Chicken and turkey. Red meat. Seafood. Seeds, whole grains and pumpkin seeds. Wheat germ. Sardines. eggs

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