NoIn recent years, zinc has returned to the center of scientific attention for its key role in general well-being. It’s not just a trend: according to theEFSA (European Food Safety Authority)zinc contributes to normal functioning of the immune systemthe protection of cells from oxidative stress and the health of skin, hair and nails. Also strengthening this interest is the most recent scientific literature. Several reviews published in international dermatological journals and indexed on PubMed confirm the role of zinc in skin health, particularly in the management of inflammation and blemishes. But what is a zinc supplement really for? And when is it useful to take it? Here’s what the latest scientific studies say.
A small but central micronutrient
Zinc is an essential trace element, present in small quantities but involved in fundamental processes for the organism. Participate in the cellular synthesisat the tissue repair and the maintenance of eimmune balance.
According to the CREATEa correct intake of zinc is one of the pillars of balanced nutrition. The point is that, when levels are not optimal, the signals can emerge precisely where they are most visible: skin and hair.
Skin: what the most recent studies say
The relationship between zinc and skin health is increasingly documented. In addition to the already consolidated evidence, a 2022 review published on Nutrients highlighted how Zinc can modulate skin inflammation and contribute to the improvement of acne and other dermatological conditions.
Its effect is linked to the ability to intervene in inflammatory processes and in the regulation of sebum, two key factors for skin balance. This is not an immediate intervention, but progressive support that works over time.
Hair: between deficiency and fragility
Even on the hair front, research continues to confirm the role of zinc. A European review published in 2023 on Journal of Clinical Medicine he underlined how Zinc deficiency may be associated with several forms of hair loss, including androgenetic alopecia.
Zinc intervenes in the mechanisms that regulate the cycle of the hair follicle and the structure of the hair, helping to keep it stronger and more resistant. Once again, the benefit is linked to the continuity of taking the supplement rather than to immediacy.
Immune system: confirmation from recent research
A 2024 review published on Frontiers in Nutrition confirms that it is Zinc is an essential micronutrient for the proper functioning of the immune systemwith a role in immune cell function and response to infections.
When to integrate (and when not)
In a balanced diet, zinc is generally present in sufficient quantities, thanks to foods such as meat, fish, eggs and legumes. However, there are situations in which supplementation can become useful, for example in the presence of prolonged stress, unbalanced diet or obvious signs such as problematic skin and brittle hair. The recommendations of CREATE However, they remain clear: the supplements must accompany, and not replace, correct nutrition.
Foods rich in zinc: where to find it
Zinc is mainly obtained through diet. In a balanced diet, it is present in adequate quantities, especially in some specific foods.
The richest sources (animal and vegetable)
- Oysters and seafood they are among the most concentrated sources of all
- Red meat (beef, veal), highly bioavailable zinc
- Egg a good, easily digestible source
- Dairy products, moderate but constant contribution
- Legumes (lentils, chickpeas, beans): useful especially in plant-based diets
- Dried fruit and seeds (pumpkin seeds, walnuts, almonds): excellent vegetable alternative
- Whole grains: discreet content, but with reduced absorption.
Things to know
It’s not just how much zinc you take that matters, but also how much is absorbed. According to the CREATE and the available nutritional evidence:
- zinc of animal origin it is more easily assimilated
- some substances present in vegetables (such as phytates in whole grains) can reduce their absorption
- soaking, fermentation and cooking can improve bioavailability.
The real point: It’s not a shortcut
Zinc works, but not alone. It is a support, not an immediate solution. The benefits on skin, hair and immune system are real, but they fit into a broader picture of nutritional balance, lifestyle and continuity. And this is perhaps precisely the reason why it continues to be of more and more interest: because it does not promise miracles, but concrete results over time.