In this article:
What is zinc?
How much zinc should you take for blemishes?
How zinc works for blemishes when applied to skin
Can you use zinc with other blemish treatments?
Food sources of zinc
Zinc oxide for blemishes
When it comes to blemishes, the trace mineral zinc may prove helpful! But first, a bit of history: the zinc-blemish connection was first made in the late 1970s, when researchers noted that study participants with blemishes tended to have low levels of zinc in their bodily fluids (bodily fluids other than blood, as blood tests alone aren’t helpful for determining zinc levels), while participants with minimal to no blemishes had normal levels of zinc (1).
It turned out that taking zinc supplements led to a visible improvement in blemishes for many of the zinc-deficient people, establishing zinc’s role as a potential blemish-fighter. But how does it work? How much zinc do you need and, more importantly, is it safe? Can controlling blemishes be as easy as taking a zinc supplement, or do you need a zinc cream for skin, too? The answers are a bit complicated, so bear with us: The research, while encouraging, isn’t as conclusive as it might seem. Let’s get into the possible zinc benefits for skin and dive into zinc for blemishes.
What is zinc?
Before we dive in, let’s define what this ingredient is and how it works. Zinc is an essential micronutrient that helps the body fend off “bad stuff” like harmful viruses and bacteria (2). Only small amounts of this mineral are needed for it to help the body maintain its balance and health: the recommended daily intake for adults is just 8–11 milligrams (3). The body cannot store this mineral, which is why regular consumption is necessary.
You’ve probably taken a zinc supplement when you felt a cold coming on because it can support the immune system and assists in expediting the healing process. Its calming properties might also carry over to the skin, where it’s claimed to help relieve the redness and irritation associated with blemishes (4, 5).
Although necessary for health, the body also can’t make its own zinc! However, it’s easy to find sources of the mineral, as it’s naturally occurring in red meats, certain types of seeds, eggs and dairy products, to name a few.
How much zinc should you take for blemishes?
We know for sure that oral zinc supplements tend to work better than topical skin care products that contain zinc in any form (cream, liquid or gel) or concentration. Here’s where things get complicated: There’s disagreement regarding which form of zinc supplement is best and how much someone with blemishes should consume for visible results. No matter which zinc supplement for blemishes you’re considering, be sure to consult your healthcare provider beforehand.
Only a small amount of zinc is needed; taking amounts greater than 30 milligrams per day can lead to side effects like an upset stomach and nausea. In fact, dosages above 40 milligrams per day taken for more than a week are considered too high. Dosages higher than this should only be taken under the recommendation and supervision of your physician.
For zinc to work, it must be “bioavailable” so your body can use it. Among the types of zinc supplements typically discussed, zinc orotate, zinc methionine and zinc acetate are generally the preferred versions.
On the other side of the debate, zinc gluconate and zinc sulfate have contradictory research; some studies show zero improvement in blemishes, while others resulted in noticeable improvement.
Adding to this positive—yet complicated—research about zinc for blemishes, is the frustrating fact that not everyone who breaks out will respond favourably. Board-certified dermatologist Dr. Corey L. Hartman concurs, “results are highly variable for blemish therapy.”
How zinc works for blemishes when applied to skin
Exactly how zinc works when applied to skin isn’t fully understood. What’s thought to be happening is that forms of zinc, such as zinc sulfate or zinc acetate (not zinc oxide), inhibit certain enzymes and “rogue” fatty acids in skin that fuel the growth of the bacteria that trigger blemishes. Zinc also seems to have a balancing effect on skin’s microbiome, helping to keep the mix of good and bad microbes in harmony.
It’s also theorised that zinc reduces signs of blemishes because of its potent antioxidant and calming abilities on skin (4, 5). Blemishes are an inflammatory disorder, so anything you can apply to minimise inflammation is a good thing. At the very least, topical zinc might minimise blemish-related redness.
Both topically and internally, zinc seems to also play a role in controlling oil production, possibly because it lowers the amount of the male hormones (androgens) that play a pivotal role in blemishes and oily skin regardless of gender (6).
Just as with oral zinc supplements, there is disagreement on what type of zinc works best for skin. Research has shown that applying various forms of zinc to skin tends to work only when coupled with topical antibiotics prescribed for blemishes. There are studies showing that topical zinc applied alone does little to nothing for blemishes, but when combined with an antibiotic, the results are better than applying the antibiotic alone.
Can you use zinc with other blemish treatments?
Yes! Zinc is not only safe to use with other products, but a well-rounded routine that tackles blemishes and redness on more than one front is more likely to deliver the results you’re looking for. Here are a few of our favourite ingredients to pair with zinc for healthy skin:
- Beta hydroxy acid (BHA): Rids pores of breakout-causing buildup like excess oil and clogs. BHA also preps skin and helps treatments used afterwards work harder. The best part? Both BHA and zinc help calm skin. When paired, they can assist in minimising breakout-related redness.
- Vitamin C: Is pairing vitamin C and zinc good for blemishes? Yes! Studies show that combining zinc with vitamin C enhances the benefits of both, as they are synergistic nutrients that help expedite recovery and fight external aggressors that can worsen breakouts (7).
- Benzoyl peroxide: This ingredient is still the gold standard of blemish treatment due to its ability to fight the proliferation of breakout-causing bacteria. Interestingly, comparative studies have consistently shown that benzoyl peroxide improves all aspects of blemishes better than zinc combined with a topical antibiotic. Pairing benzoyl peroxide and zinc can help reduce the likelihood of blemishes and the redness they incur.
Please remember to always consult with a dermatologist before trying zinc with any prescription products.
Food sources of zinc
Your diet may already provide you with enough zinc, so take that into consideration if you’re considering a zinc supplement (8). Generally, meat-eaters tend to get plenty of zinc, while vegetarians and vegans get much less.
The reason? Those who don’t eat meat or animal-based foods tend to consume more beans and whole grains. Both are great, but they contain ingredients called phytates, which bind with minerals, including zinc, during digestion, causing it to be eliminated from the body before it can do much good.
Here are the top food sources of zinc to consider instead of a supplement:
- Oysters (very high in zinc, so these would be an occasional treat)
- Beef
- Crab
- Salmon
- Lobster
- Pork loin
- Chicken (dark meat has more zinc than white meat)
- Cashews
- Chickpeas
- Oatmeal
- Swiss cheese
- Milk and yogurt
- Tofu
Zinc oxide for blemishes
Zinc oxide (the kind of zinc found in diaper rash creams and sunscreens) is sometimes touted as being a good type of zinc to apply to blemish-prone skin. But there’s simply no research proving its worth for blemishes.
If anything, zinc oxide’s natural consistency could make it a potential pore-clogging ingredient; however, whether it will have this effect depends on how the zinc oxide is formulated. For example, the types of zinc oxide used in sunscreens are typically “wrapped” in other ingredients that improve application and keep the zinc oxide on skin’s surface to protect it from harmful sources of light. In this situation it can’t get inside the pores where clogs start, which makes modern-day sunscreens with zinc oxide a good SPF choice even if you have breakout-prone skin.
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References for this information:
- The Journal of Dermatological Treatment, April 2006, pages 205–210
- Dermatology Research and Practice, July 2014, pages 1–11
- National Institute of Health, Accessed September 2023, Webpage
- Dermatologic Therapy, November 2020, ePublication
- Dermatologic Therapy, January 2018, ePublication
- BioMed Research International, July 2014, ePublication
- Indian Dermatology Online Journal, April-June 2013, pages 143-146
- Advances in Dermatology and Allergology, April 2016, pages 81–86