Skincare can feel like a never-ending maze of serums, masks, and miracle creams. But what if I told you that two simple minerals could be the secret to clearer, glowing skin? I’m talking about zinc and magnesium.
They may sound like something from a chemistry lab, but these powerhouse nutrients are your skin’s BFFs. From fighting acne to keeping your skin healthy and smooth, they can take your skincare game to the next level.
If you’re anything like my patients—always on the lookout for ways to keep your skin glowing and clear—you’ll want to know all about the benefits of zinc and magnesium for skin health.
Zinc: Acne’s worst nightmare
Dealing with breakouts is the worst, right? Well, let me introduce you to zinc—your acne-fighting hero. The importance of zinc in skin health comes from its power to reduce sebum (the oily stuff that loves to clog pores) and keep pimples at bay. If you’re dealing with stubborn acne or eczema, the mineral might be the missing piece in your routine.
In my 13 years of practice, I’ve personally and professionally seen great results with zinc supplements. Whether you’re battling oily skin or chronic eczema, zinc is essential for skin repair and healing.
An adult needs about 8-11 mg of Zinc every day. Don’t get me wrong—you can get your zinc from food, but if you’re not munching on the right stuff daily, it’s tough to hit your target. Here are some zinc-rich foods to keep on your radar:
Avocados: This toast-topping fave is packed with zinc. You’d need about one avocado a day to really feel the benefits, especially if you’re acne-prone.
Pumpkin seeds: These are a zinc goldmine. Just a handful a day can give you a good boost.
Chickpeas: Perfect as a snack or as part of a meal, these are loaded with zinc and they’re super versatile.
But let’s be real—it’s hard to eat that much avo toast every day, so if you’re not hitting your zinc goals through diet alone, a supplement might just be your new go-to.
Also read: Dark patches on your neck & hands could signal diabetes. Visit a doctor, not the salon
Magnesium: Your body’s chill pill
Now, onto magnesium—the underdog of skin health. It’s an unsung hero, working behind the scenes to keep everything glowing.
If you’re constantly tired, not sleeping well, or feeling like a zombie all day despite being otherwise healthy, you could be magnesium-deficient. Not getting enough magnesium can mess with your skin, leading to dark circles, poor sleep (which equals dull skin), and just general sluggishness.
The good news? Adding magnesium to your routine can help you get back on track with your glow-up. Here’s how this powerhouse mineral works its magic:
1. Promotes healthy skin structure
Magnesium helps your skin by supporting your bones and tissues. It boosts the process of skin repair and helps regulate calcium and vitamin D, both of which are key for keeping your skin strong and healthy.
2. Balances blood sugar
Turns out, what’s good for your blood sugar is also good for your skin. High magnesium intake has been linked to better glucose control, which is important because blood sugar spikes can lead to inflammation and breakouts. So, keeping your magnesium levels up can help keep your skin clearer.
3. Soothes stressed skin
If you’re prone to stress, anxiety, or migraines, magnesium might be your new go-to. Low magnesium levels have been tied to higher stress levels—and stress can show up on your skin as irritation, breakouts, or dullness. Magnesium is useful for skin health because it helps reduce anxiety and inflammation.
So, how do you make sure you’re getting your daily dose of magnesium? Here are some easy and tasty ways to add it to your diet:
Spinach: Popeye had it right. A cup of cooked spinach is an awesome source of magnesium. Bonus points if you throw it in a smoothie!
Dark chocolate: Dark chocolate is rich in magnesium—time to indulge guilt-free!
Almonds: Whether you snack on them or add them to your oatmeal, almonds are an excellent source of magnesium.
The daily recommended amount of magnesium is around 300-420 mg, so if you’re not getting enough from your diet, you might want to think about taking a supplement—just check this with your doctor or a trusted dermatologist first.
So if you’re tired of feeling tired, dealing with acne, or just want skin that says “I woke up like this,” magnesium and zinc are your besties. And the best part is, you don’t need to overhaul your entire routine—some tweaks to your diet or a supplement can make all the difference.
Dr Deepali Bhardwaj is a dermatologist, anti-allergy specialist, laser surgeon and internationally trained aesthetician. She tweets @dermatdoc. Views are personal.
(Edited by Prasanna Bachchhav)