Zinc: The trace element for clear skin, strong nails and thick hair

Zinc is one of the trace elements: the body only needs a few milligrams a day – and yet an astonishing amount depends on this tiny amount. Zinc is a silent, tireless worker when it comes to skin, hair and nails. You usually only notice it when there’s a deficiency: in brittle nails, thinning hair or wounds that just won’t heal properly.

Why the body needs zinc everywhere

Zinc is a cofactor for countless enzymes and is therefore involved in fundamental processes – first and foremost in the Cell division and the Wound healing. Wherever tissue is rapidly renewed, the demand for zinc is high: in the skin, at the hair roots and in the nail matrix. The body is unable to store zinc effectively, so it relies on a regular supply. Ogawa et al. (2018) describe how closely zinc is linked to the Skin barrier and is linked to wound healing – if this is lacking, the skin’s ability to regenerate is the first to suffer.

Zinc and the skin: sebum, inflammation, blemished skin

Zinc is doubly beneficial for the skin. It has the effect of anti-inflammatory and intervenes in the Sebum production one or two factors that play a role in blemished skin and acne. Cervantes et al. (2018) summarised the role of zinc in the treatment of acne: taken internally or applied externally, it can help to improve the condition, particularly in cases of inflammatory acne. The fact remains, however, that zinc is not a miracle cure for acne and is not a substitute for dermatological treatment, but is, at best, one component among several.

Helps promote hair growth and strong nails

Hair and nails consist mainly of Keratin, a protein-rich structural protein – and its formation depends on proper cell division. This is precisely where zinc plays a key role: it supports growth in the hair follicles and contributes to Strength of the nails . Because the nail slowly pushes forward from the growth zone, any deficiency here does not become visible immediately, but only weeks later as a ridge or spot. The article outlines which other nutrients are important for hair, skin and nails Hair, skin and nails one.

How to recognise a zinc deficiency

A severe zinc deficiency is rare in this country, but a borderline deficiency is certainly possible – for example, in cases of an unbalanced diet, a strictly plant-based diet or increased requirements. Typical signs affect precisely those tissues with high cell turnover:

• Brittle nails, often with white spots: a frequently cited, albeit non-specific, sign.
• Increased hair loss or thinning hair.
• Poor wound healing: Minor injuries take a surprisingly long time to heal.
• Blemished, inflammation-prone skin.

These symptoms are indicators, not a diagnosis – they can have many causes. If you suspect a deficiency, it is best to have it checked by a doctor rather than taking high doses on the off chance.

Good sources of zinc on your plate

The most reliable source of zinc is through the diet. Foods that are particularly rich in zinc include Pumpkin seeds, Meat, Pulses, Oat flakes and Cheese. It is not just the content that matters, but how well it is absorbed: zinc from animal sources is generally more readily available, whilst phytates in cereals and pulses can inhibit its absorption somewhat – soaking, sprouting or using sourdough noticeably improve this. Those following a purely plant-based diet should pay particular attention to zinc-rich seeds and well-prepared pulses. The extent to which your daily diet affects your skin’s appearance is also illustrated by the overview in the 5 Dietary Mistakes, which are harmful to the skin. It is not without reason that zinc is officially permitted to carry the following statement: „Zinc helps maintain normal skin, hair and nails.“

Classified honestly – and the building block from the inside

As important as zinc is: More isn't necessarily better. Targeted supplementation is particularly beneficial in cases of proven or probable deficiency – very high doses offer no additional benefit and may disrupt the balance of other trace elements. In sensible amounts, zinc can be effectively combined with other nutrients taken orally. The Bettervita Pro Active Advanced Liquid Collagen contains, in addition to hydrolysed collagen peptides, 10 mg zinc and Vitamin C – Zinc for skin, hair and nails; vitamin C as a co-factor in the body’s own collagen production. Not a miracle cure, but a building block in the right dosage.

Zinc is the unsung co-factor behind healthy skin, hair and nails – you only realise you’re missing it when it’s gone. It makes a difference in sensible amounts, but not in megadoses.