Our skin significantly affects our external appearance. It is therefore stressful when pimples and zits break out or when skin is flaky, itchy and inflamed. It can even be dangerous if wounds heal poorly and become infected. The causes of skin problems are wide-ranging – a zinc deficiency is often an underlying cause, as studies confirm.
Immune system
Skin problems? Make sure you get a sufficient supply of zinc!
Atopic dermatitis and zinc deficiency
The skin is itchy, red, irritated and dry. Atopic dermatitis (also called neurodermatitis) is a common chronic inflammatory skin disease that can cause a high level of suffering. Scientists have now shown that patients with atopic dermatitis have significantly lower zinc concentrations in the red blood cells than people with healthy skin. The lower the zinc content of the cells, the more pronounced the skin condition. Researchers therefore see a possible connection between the progression of dermatitis and zinc metabolism in the body cells (Karabacak E et al., Postepy Dermatol Alergol. 2016 Oct; 33(5):349-352). Scientists from South Korea made similar observations: they found significantly lower zinc levels in the hair of patients with atopic dermatitis. After these people had been treated with zinc for eight weeks, not only did the zinc content of their hair increase, but their complexion also improved significantly (Kim et al. Acta Derm Venereol 2014; 94:558-562).
Fewer pimples and zits
A connection between skin problems and the body's zinc supply was already proven in earlier studies – also with acne: French scientists from Nantes determined that taking a higher dose of zinc (30 mg/day) can reduce the inflammation associated with pimples and zits (Dreno et al. Dermatology 2001; 203:135-140). In another study, a three-month treatment of inflammatory acne with high doses of zinc proved to be as successful as antibiotic treatment (Michaelsson G et al. Br J Dermatol.; 1977; 97(5):561-6).
A lack of zinc can impair healthy skin renewal and wound healing as well as the skin's defense function.
Spotlight on the element zinc
Anyone who takes a closer look at the diverse tasks zinc carries out in the body will easily understand why not getting enough zinc literally gets under the skin: more than 400 enzymes, the body's biocatalysts, and 2,000 proteins require zinc to function. This indispensable nutrient is needed for numerous metabolic processes. Zinc is particularly important for cell division. A zinc deficiency is therefore particularly noticeable in tissues with a high rate of cell division and metabolic activity. This includes the skin, which is constantly renewing itself. Zinc also plays an important role for the immune system. A zinc deficiency can therefore impair healthy skin renewal and wound healing as well as the skin's defense function. This may lead to inflammation, pimples, scaly, dry skin, eczema, wound healing disorders and allergies.
How does a deficiency come about?
- Beef
- Offal
- Wheat germ
- Oatmeal
- Nuts
- Legumes
- Whole grain bread
These foods all contain a high level of zinc content. Foods of animal origin tend to contain more zinc than vegetable ones. However, the latter also contain plant substances that inhibit the absorption of zinc in the intestine. Even with a balanced diet, a zinc deficiency can creep in when the body's zinc requirement increases, for example due to illness, stress, pregnancy, competitive sports or during the growth phase. The absorption of this trace element can also be disrupted, for example by medication, gastrointestinal diseases, or a reduced ability of the digestive tract to transport zinc into the body.
A latent zinc deficiency is not uncommon. This can easily develop when the diet contains less zinc than the body needs. You should therefore ensure that you get an adequate supply of zinc and a balanced diet.
Diet tips
Studies indicate that eating fish more often can improve the appearance of acne-prone skin. (Kucharska A et al. Postepy Dermatol Alergol. 2016 Apr; 33(2): 81–86) Fish contains healthy fatty acids and zinc. On the other hand, foods that lead to a rapid rise in blood sugar, such as foods made from light-colored flour and sweets, are unfavorable. White bread, pizza, cakes, sweets and similar foods can exacerbate inflamed skin and increase the size of the sebaceous glands. Vegetables, whole grain products, legumes and nuts are beneficial, as they slowly increase blood sugar levels and also contain important nutrients for smooth, healthy skin.
With atopic dermatitis, certain foods can sometimes make the skin condition worse. However, this differs from person to person and does not allow for a general recommendation. If you simply remove food from your diet when you suspect that it is causing problems, you can easily find yourself in a situation of deficiency. You should therefore eat a varied diet and observe whether your skin reacts after eating certain foods. An allergy test can also provide important insight.
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