Sebum production is thought to increase due to the influence of hormones. Androgen hormones, once believed to be elevated in acne sufferers, may actually be within a normal range in some people. Weak or normal amounts of androgens may be converted into stronger androgens locally on the skin in some acne sufferers. This complex play of hormonal activity, immune system response, sebum production and inflamed skin may be improved by zinc.
The role of zinc
Zinc is an essential mineral found in foods, which plays a role in over 200 enzyme reactions in the body. Zinc is an especially helpful mineral when it comes to inflamed acne, as it helps with:
Immunity: Zinc has been shown to increase immune system cells in the body.
Skin: Zinc plays a role in transporting vitamin A, another important vitamin for the skin.
Sebum secretion: Zinc is important in the normal functioning of the oil secreting cells of the skin
Wound healing: Adequate zinc levels help with normal skin healing. This is important for healthy repair and healing of inflamed acne affected skin.
Hormones: Zinc has a role in hormonal regulation.
Who may be deficient in zinc?
The recommended daily intake of zinc for adult women is 8 mg/day and 14 mg/day for adult men. Adolescent girls require 6 mg/d between the ages of 9-13 and 7 mg/d between 14-18 years of age. Those who may be deficient in zinc include those who are:
Vegans and vegetarians: Meat is high in zinc that is well absorbed by the body
Dieting or are eating a restricted diet
Elderly
Alcoholic: Alcohol decreases the absorption of zinc and increases the losses
Low stomach acidity: stomach acid plays a role in absorbing zinc
Supplementing with high doses of iron or copper, as these nutrients can compete with zinc for absorption.
Those who are zinc deficient may suffer from lowered immunity, poor wound healing, skin conditions (such as acne, or skin rashes), lowered sense of taste or smell, and white spots on the nails. These signs and symptoms, although present in zinc deficiency, may be due to several causes so if you suspect you are low in zinc, it is best to talk to your health care professional.
For the average person, eating a whole foods diet, with a variety of unrefined grains, lean protein (including seafood), vegetables, nuts and seeds will provide a nutritious basis for adequate zinc consumption. Foods that are high in zinc include: oysters, red meat, wheat bran, wheat germ, shellfish, pine nuts and brazil nuts.
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