Zinc for Immunity, Skin and Hormones: The Underrated Mineral

Zinc for Immunity, Skin and Hormones: The Underrated Mineral

Zinc isn't the first mineral that springs to mind when you think of the powerhouse minerals available. But don't underestimate this incredibly essential mineral. It does serious work behind the scenes.

Zinc plays a central role in hundreds of processes in your body, including supporting the immune cells, skin health, and hormone balance.

But, despite its importance, many people fail to get enough of this essential mineral from diet alone. In this post, we'll explore the importance of zinc, its benefits, and when zinc supplementation might be necessary.

What Is Zinc?

Zinc is a trace mineral that supports multiple bodily functions. Because your body doesn't naturally store large amounts of zinc, you'll need to get it through diet or supplements.

Research shows that zinc appears in 300+ enzyme reactions, making it essential for immune function, cell growth, protein production, wound healing, DNA synthesis, skin health, and more (ScienceDirect).

How Much Zinc Do We Need?

The recommended daily intake of zinc is as follows:

Group

Recommended Zinc Levels

Children 1-3

3 mg

Children 4-8

5 mg

Children 9-13

8 mg

Adult Women

7 mg

Pregnant/Breastfeeding Women

11-13 mg

Adult Men

9.5 mg

Safe Upper Limit for Adults

25 mg

Zinc and the Immune System

Zinc is known for its ability to support the immune system and activate the cells that enable your body to respond to bacteria and viruses.

When you have low zinc levels, your immune response is less effective, reducing your ability to fight harmful bacteria.

Zinc supports:

  • The production of white blood cells and the communication of immune cells.

  • How your body responds to viral and bacterial infections.

  • Processes your body uses to reduce inflammation.

Research shows that people with low zinc levels are more susceptible to harmful pathogens, increasing the risk of infection (PubMed).

You'll also notice that zinc appears in cold and flu remedies, because it's a key player in supporting the immune system.

Some research suggests that zinc might reduce the duration of a common cold by 33% and even prevent it from occurring (NCBI). But other studies contradict these findings, so the research is currently inconclusive.

Zinc and Skin Health

Most of us want healthy, glowing skin, but a zinc deficiency can increase the risk of rashes and acne. This is because zinc supports tissue repair and cell growth - both of which are vital for protecting the skin.

  • Skin Repair: The skin is susceptible to damage because it's continuously exposed to UV rays and air pollutants. Because zinc supports cell growth and repair, it can lead to healthier skin.

  • Oil Production: Individuals with oily skin are more prone to clogged pores, which increases the risk of acne. Zinc itself won't prevent acne, but studies show that individuals who don't get enough zinc are at greater risk of severe, prolonged acne (PubMed).

  • Oxidative Stress: As an antioxidant, zinc can also offer protection against oxidative stress by neutralising free radicals.

Wound Healing

One of the most important benefits of zinc is its ability to support wound healing. This is because it's central to collagen formation and tissue repair. Individuals with low zinc levels are more likely to experience delayed healing (NIH).

For this reason, healthcare professionals usually assess zinc levels in people recovering from surgical procedures, burns, and injuries.

Zinc and Hormonal Health

Hormone regulation is probably where zinc is most overlooked. But when you don't get enough zinc from dietary supplements or food intake, it increases the risk of a hormonal imbalance.

Zinc is most beneficial for the following hormonal pathways:

  • Testosterone Production: Zinc is beneficial for men with low testosterone levels, as it supports testosterone production and prevents it from converting to estrogen. However, it won't have an impact on males with adequate testosterone (ScienceDirect).

  • Female Hormone Balance: Zinc is a powerhouse for female hormones, with studies linking it to menstrual health, energy support, metabolism balance, and thyroid health. Research also shows that zinc supplementation can support women with Polycystic Ovary Syndrome (PCOS).

  • Fertility: Both women and men can benefit from increased fertility with optimal zinc levels. It supports reproductive functions and enhances sperm quality.

What Happens When You Don't Get Enough Zinc?

Because your body can't store large amounts of zinc, you have to top up your levels through diet or supplements. The following foods contain zinc:

  • Seafood

  • Oysters (these have the highest levels of zinc)

  • Poultry

  • Red meat

  • Eggs

  • Dairy

  • Chickpeas

  • Lentils

  • Legumes

  • Seeds

The body absorbs zinc more from animal sources than plant-based sources, which means vegetarians and vegans may still need a supplement, even if they regularly consume zinc-containing foods.

What Are the Signs of a Zinc Deficiency?

Because of its importance for multiple bodily functions, there are many signs of a zinc deficiency, including:

  • Hair thinning/loss

  • Slower wound healing

  • Frequent infections with longer recovery times

  • Hormonal imbalances

  • Low appetite

  • Problems concentrating

  • A lack of smell or taste

Who Can Benefit From a Zinc Supplement?

Some groups are more at risk of being zinc-deficient than others, including vegans, seniors, and people who follow restrictive diets. If you're pregnant or breastfeeding, you'll also need to consume more zinc daily.

People taking iron supplements may require more zinc, as it can decrease their body's ability to absorb it.

We offer a range of zinc supplements designed to support your overall health and wellbeing:

  • Zinc Tablets: Containing 15mg of Zinc Oxide, these tablets are ideal for increasing your levels.

  • Hair Skin & Nails Gummies: If you want stronger hair and nails, with healthier skin, these gummies deliver. Combining a curated selection of vitamins and minerals, including zinc citrate, they support collagen formation.

  • Multivitamins: Our Multivitamins are a convenient way to increase your zinc intake, while also getting other essential vitamins and minerals.

Final Thoughts

As you can see, zinc is a vital part of your daily diet. Not getting enough of it can impact your immune system, skin health, and hormones.

By consuming more zinc-containing foods or using a high-quality supplement, you can enhance your wellbeing.

If you have any questions about our supplements, please get in touch with us today.

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