Why Does Your Body Need Zinc? The Science Behind Healthy Hair, Skin and Nails

Zinc is an essential mineral that helps your body produce proteins, divide cells and maintain normal immune function. It also contributes to the maintenance of normal hair, skin and nails, making it an important part of everyday nutrition. [1,2]

Although the body only needs zinc in small amounts, it relies on a regular supply. Zinc is involved in hundreds of enzyme functions, including processes that support normal tissue maintenance and protection against oxidative stress. [1]

Understanding what zinc does, how it works alongside other nutrients and how much you need can help you make informed choices about your diet and supplements.

What Is Zinc and Why Does Your Body Need It?

Zinc is an essential trace mineral found in cells throughout the body. The word trace refers to the relatively small amount required, rather than its importance.

The body uses zinc in a wide range of biological processes, including protein synthesis, DNA synthesis, cell division and normal immune function. These processes are necessary for maintaining tissues, producing new cells and supporting everyday health. [1]

Zinc is particularly relevant to hair, skin and nails because these tissues depend on the ongoing production and maintenance of cells and structural proteins.

Unlike minerals that the body can store in substantial reserves, zinc has no large, readily available storage system. This makes regular dietary intake important.

According to authorised UK health claims, zinc contributes to:

• The maintenance of normal hair, skin and nails
• Normal protein synthesis and DNA synthesis
• Normal immune system function
• The protection of cells from oxidative stress
• Normal vitamin A metabolism

Zinc also has a role in the process of cell division. [2]

These recognised functions explain why zinc appears in many daily multivitamins and beauty supplements. They do not mean that taking additional zinc will necessarily improve hair, skin or nail appearance when zinc intake is already adequate.

How Does Zinc Work in the Body?

Zinc works mainly by helping enzymes and proteins carry out their normal functions. Rather than acting directly on the appearance of hair or skin, it participates in the biological processes those tissues depend on.

How Is Zinc Absorbed?

Zinc is absorbed primarily in the small intestine. After absorption, it enters the bloodstream and is transported to tissues throughout the body, where it becomes available for cellular functions. [1]

The amount absorbed depends partly on the source of zinc and the composition of the diet.

For example, phytates found in some whole grains, legumes and seeds can bind zinc and reduce its absorption. This does not make these foods poor nutritional choices, but it helps explain why zinc availability can differ between diets.

Zinc is also available in several supplement forms, including zinc citrate, zinc gluconate and zinc sulphate. The amount of elemental zinc supplied, along with individual dietary circumstances, matters when evaluating a supplement. [1]

Zinc's Role in Protein Synthesis and Cell Division

Proteins provide structure and perform essential functions throughout the body. Zinc contributes to normal protein synthesis, helping support the processes through which the body produces and maintains proteins. [2]

This matters for hair and nails, which are largely composed of keratin, and for skin, where proteins form part of the tissue's structure.

Zinc is also involved in DNA synthesis and cell division.

These functions are relevant to tissues that regularly produce new cells, including the epidermis, hair follicles and nail matrix.

Adequate zinc intake supports these normal processes, although extra zinc does not necessarily increase their activity beyond normal physiological levels.

Zinc and Antioxidant Protection

Cells naturally produce reactive oxygen species during normal metabolism. When these substances accumulate beyond the body's antioxidant capacity, oxidative stress can occur.

Zinc contributes to the protection of cells from oxidative stress. [2]

It also forms part of copper-zinc superoxide dismutase, an enzyme involved in the body's antioxidant defence system. [1]

This cellular role is relevant to general tissue health. However, it should not be interpreted as evidence that zinc supplements can prevent visible skin ageing or reverse environmental damage.

What Are the Benefits of Zinc for Hair, Skin and Nails?

Zinc contributes to the maintenance of normal hair, skin and nails through its recognised roles in protein synthesis, cell division and cellular protection. [2]

Each tissue has a different structure, but all three depend on normal cellular activity and adequate nutrition.

Zinc Benefits for Skin: Maintenance and Cell Renewal

Zinc contributes to the maintenance of normal skin. [2]

The skin is continuously renewing itself. In the epidermis, new cells are produced in deeper layers and gradually move towards the surface, where they replace older cells.

This process depends on normal cell division and protein synthesis, both of which involve zinc.

Zinc also contributes to the protection of cells from oxidative stress. Together, these functions help explain its importance in maintaining normal skin.

The relationship between zinc and skin health is well established at a nutritional level. However, there is a distinction between maintaining normal skin function and claiming that a zinc supplement will visibly improve skin texture or treat a particular skin condition.

Zinc Benefits for Hair: Keratin and Follicle Function

Zinc contributes to the maintenance of normal hair. [2]

Hair develops within follicles located beneath the skin. These follicles contain cells that participate in the formation of the hair shaft, which is composed primarily of keratin.

Keratin is a structural protein, and zinc contributes to normal protein synthesis. Zinc also has a role in cell division, another process involved in normal follicle activity.

These functions provide a biological explanation for zinc's recognised role in hair maintenance.

Low zinc status has been associated with changes in hair health, including hair loss in cases of deficiency. However, hair shedding can have several causes, and zinc supplementation is not a universal solution. [1]

For someone whose zinc intake is already sufficient, there is limited evidence that taking additional zinc will accelerate hair growth or increase hair thickness.

Zinc Benefits for Nails: Maintenance and Structure

Zinc contributes to the maintenance of normal nails. [2]

Nails grow from the nail matrix, where new cells are produced and undergo keratinisation. The resulting keratin-rich nail plate provides the visible structure of the nail.

Because zinc contributes to normal protein synthesis and cell division, it is relevant to these processes.

Inadequate zinc status can affect normal tissue maintenance. Nevertheless, brittle or splitting nails are not reliable indicators of zinc deficiency on their own.

Frequent water exposure, detergents and mechanical damage can also affect nail condition.

The most useful way to understand zinc's role in nail health is through its contribution to normal biological maintenance rather than an expectation of faster or stronger nail growth from supplementation alone.

What Happens When Your Body Doesn't Get Enough Zinc?

Zinc deficiency occurs when the body does not have sufficient zinc to support its normal functions.

Because zinc participates in protein synthesis, DNA synthesis, cell division and immune function, insufficient zinc can affect several biological processes. [1]

In more pronounced cases, zinc deficiency may be associated with changes to skin condition, hair loss, impaired wound healing and reduced immune function.

The likelihood of deficiency depends on factors such as dietary intake, absorption and individual health circumstances.

Some people may have a greater risk of inadequate zinc intake or absorption, particularly those with certain gastrointestinal conditions or diets in which zinc availability is consistently low. [1]

However, changes in hair, skin or nails cannot confirm zinc deficiency by themselves.

If symptoms persist or nutritional deficiency is suspected, a healthcare professional can assess the wider picture, including diet, medical history and whether testing is appropriate.

Taking high-dose zinc without identifying a need can create additional problems, particularly by interfering with copper absorption.

How Much Zinc Do You Need Each Day?

Daily zinc requirements vary according to age, sex and individual circumstances.

For most healthy adults, zinc can be obtained through a varied, balanced diet. Supplements may contribute to total intake, but the amount taken should be considered alongside zinc already supplied by food.

Daily Zinc Intake for Adults

The NHS provides the following approximate daily requirements for adults. [3]

These figures represent approximate daily dietary requirements, not recommended supplement doses.

A supplement containing 15 mg of zinc provides more than these daily requirement figures on its own. That does not automatically make the amount inappropriate, but it does make checking total intake important.

Can You Take Too Much Zinc?

Yes. Excessive zinc intake can interfere with normal mineral balance, particularly copper absorption.

According to the NHS, adults should not take more than 25 mg of zinc from supplements per day unless advised by a doctor. [3]

European scientific guidance sets a tolerable upper intake level of 25 mg per day for adults, covering total zinc intake from food and supplements combined. [4]

These figures are not interchangeable: one is NHS guidance specifically about supplements, while the other concerns overall daily intake.

A higher dose is not necessarily more effective, and zinc should not be assessed in isolation from other supplements or the rest of the diet.

Why Zinc and Copper Balance Matters

Zinc and copper are both essential minerals, but they have distinct biological functions.

Zinc contributes to normal protein synthesis, cell division and the maintenance of normal hair, skin and nails.

Copper contributes to the maintenance of normal connective tissues, normal hair pigmentation and the protection of cells from oxidative stress. [2]

These minerals also interact during absorption.

Higher zinc intakes can reduce copper absorption. Over time, excessive zinc supplementation may contribute to copper deficiency, which can affect normal physiological functions. [1,3]

This is why the relationship between zinc and copper deserves attention in daily supplementation.

Including copper in a supplement may contribute towards dietary copper intake, but the presence of both minerals does not guarantee an ideal balance for every person or remove the risks of excessive zinc consumption.

The appropriate intake depends on the whole diet, other supplements and individual needs.

How Does Zinc Work with Other Nutrients?

Zinc works within a wider network of vitamins, minerals and amino acids involved in normal tissue maintenance.

Different nutrients perform different biological functions. Understanding those functions provides a more useful picture of hair, skin and nail nutrition than focusing on a single ingredient.

Zinc and Biotin

Zinc and biotin both have recognised roles in maintaining normal hair and skin.

Zinc is involved in normal protein synthesis and cell division, while biotin, also known as vitamin B7, contributes to normal macronutrient metabolism and the maintenance of normal hair and skin. [2]

Hair is primarily made of keratin, but maintaining normal hair depends on several nutritional processes rather than one vitamin or mineral alone.

Including zinc and biotin in the same supplement provides nutrients with different, complementary physiological roles. This does not establish that their combination produces greater cosmetic benefits than adequate nutrition alone.

Related reading: What Is Biotin (Vitamin B7) and What Does It Do for Hair and Skin?

Zinc and Copper

Zinc and copper contribute to several different processes relevant to tissue maintenance.

Zinc contributes to normal protein synthesis and the maintenance of normal hair, skin and nails. Copper contributes to normal connective tissue maintenance and hair pigmentation. [2]

Both minerals also participate in antioxidant defence, including the copper-zinc superoxide dismutase enzyme.

Their relationship matters because excessive zinc intake can interfere with copper absorption.

For someone taking supplements regularly, considering the amount of both minerals is more useful than judging the zinc dose alone.

Zinc and Selenium

Zinc and selenium are trace minerals with recognised roles in normal hair maintenance and cellular protection.

Zinc contributes to the maintenance of normal hair, skin and nails, while selenium contributes to the maintenance of normal hair and nails. [2]

Both minerals also contribute to the protection of cells from oxidative stress, although they participate in different enzyme systems.

Selenium is incorporated into selenoproteins involved in antioxidant processes, while zinc participates in a broad range of enzyme functions.

Their inclusion in a multi-nutrient supplement reflects these different physiological roles, rather than proving a combined effect on hair growth or appearance.

Zinc with Vitamins A and C

Zinc contributes to normal vitamin A metabolism. Vitamin A, in turn, contributes to the maintenance of normal skin. [2]

This creates a nutritional connection between zinc and vitamin A in normal skin function.

Vitamin C has a different role. It contributes to normal collagen formation for the normal function of skin and helps protect cells from oxidative stress.

Collagen is an important structural protein in connective tissues, while zinc contributes to normal protein synthesis.

Together, these recognised nutrient functions illustrate how normal skin maintenance depends on more than one biological process.

Zinc and Amino Acids

Amino acids are the building blocks used to produce proteins throughout the body.

Some amino acids, including cysteine, are components of keratin. Others, such as glycine and lysine, are found in structural proteins including collagen.

Zinc contributes to normal protein synthesis, a process through which the body uses amino acids to make proteins. [2]

This establishes a biological relationship between zinc and amino acids, although it does not mean that combining particular amino acids with zinc guarantees stronger hair, firmer skin or harder nails.

Adequate overall protein intake, alongside a sufficient supply of vitamins and minerals, remains important for normal tissue maintenance.

Zinc in Daily Supplements: Understanding the Role of Zinc Citrate

Zinc supplements are available in several forms. Zinc citrate is one commonly used form that supplies zinc in a compound suitable for oral supplementation.

A study of zinc absorption in healthy adults found that zinc citrate and zinc gluconate had comparable absorption under the conditions investigated. However, absorption can vary, and no single form has been established as the best option for everyone. [5]

When comparing supplements, the amount of elemental zinc is particularly important. This refers to the actual zinc provided, rather than the total weight of the zinc-containing compound.

Zhinava Vitalyne contains 15 mg of elemental zinc as zinc citrate per daily tablet.

It is part of a 25-nutrient formulation that also includes biotin, copper, selenium, vitamin C, amino acids and other ingredients selected for daily beauty nutrition.

Each nutrient has its own established nutritional role. Zinc contributes to the maintenance of normal hair, skin and nails, while biotin contributes to the maintenance of normal hair and skin. Selenium contributes to the maintenance of normal hair and nails, and vitamin C contributes to normal collagen formation for the normal function of skin. [2]

Zhinava Vitalyne is made in Britain and is designed for once-daily use, with 60 tablets providing a two-month supply.

As with any food supplement, the recommended daily intake should be followed, and total nutrient intake from other supplements should be considered.

Food supplements are intended to complement a varied, balanced diet and healthy lifestyle.

Discover Zhinava Vitalyne.

Frequently Asked Questions About Zinc

What does zinc do for your body?

Zinc is an essential trace mineral involved in normal protein synthesis, DNA synthesis, cell division and immune function. It also contributes to the maintenance of normal hair, skin and nails and helps protect cells from oxidative stress. [1,2]

What are the benefits of zinc for skin?

Zinc contributes to the maintenance of normal skin. It is involved in protein synthesis and cell division, processes relevant to normal skin cell renewal, and contributes to the protection of cells from oxidative stress. [2]

What does zinc do for hair?

Zinc contributes to the maintenance of normal hair. It plays a role in protein synthesis and cell division, processes involved in normal hair follicle function and the production of structural proteins such as keratin. [2]

Is zinc good for nails?

Zinc contributes to the maintenance of normal nails. It is involved in normal protein synthesis and cell division, which are relevant to the formation and maintenance of keratin-rich nail tissue. [2]

Why are zinc and copper often included together in supplements?

Zinc and copper are both essential minerals with different biological functions. High zinc intake can interfere with copper absorption, so maintaining appropriate overall intake matters, particularly when taking zinc supplements regularly. [1,3]

How much zinc does Zhinava Vitalyne contain?

Zhinava Vitalyne contains 15 mg of elemental zinc as zinc citrate per daily tablet, alongside biotin, copper, selenium and other nutrients. It is designed for once-daily use as part of a varied, balanced diet.

Sources and References

1. National Institutes of Health, Office of Dietary Supplements. Zinc: fact sheet for health professionals [Internet]. Bethesda (MD): National Institutes of Health; [cited 2026 Oct 14]. Available from: https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/

2. European Commission. Commission Regulation (EU) No 432/2012 of 16 May 2012 establishing a list of permitted health claims made on foods, other than those referring to the reduction of disease risk and to children's development and health [Internet]. Official Journal of the European Union. 2012 [cited 2026 Oct 14]. Available from: https://www.legislation.gov.uk/eur/2012/432/annexes

3. National Health Service. Vitamins and minerals: others [Internet]. NHS; [cited 2026 Oct 14]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/others/

4. European Food Safety Authority. Summary of tolerable upper intake levels: version 11, August 2025 [Internet]. Parma: EFSA; 2025 [cited 2026 Oct 14]. Available from: https://www.efsa.europa.eu/sites/default/files/2024-05/ul-summary-report.pdf

5. Wegmüller R, Tay F, Zeder C, Brnic M, Hurrell RF. Zinc absorption by young adults from supplemental zinc citrate is comparable with that from zinc gluconate and higher than from zinc oxide. J Nutr. 2014;144(2):132-136. doi:10.3945/jn.113.181487. Available from: https://doi.org/10.3945/jn.113.181487