Zinc

Zinc is an essential trace mineral. Your body uses it as a cofactor for more than 300 enzymes that run DNA synthesis, protein building, immune defence and the hormone cascade behind ovulation.^[1] Zinc is not stored in any meaningful pool. Daily intake matters.

If you have heard zinc is good for skin, immunity or fertility, this page covers which form absorbs best. It also covers how much you need and what the research shows for women's health.

Forms of zinc

Zinc in supplements is bound to different acids or amino acids. The form changes how well your body absorbs it.

Zinc citrate is zinc bound to citric acid. Absorption sits at around 61% in healthy adults. It is well tolerated on an empty stomach. This is the form used in nōuxx Green Glow and nōuxx Calm Choco.^[1]

Zinc picolinate is zinc bound to picolinic acid. Often marketed as the most bioavailable form. The data is thinner than the marketing suggests.^[1]

Zinc bisglycinate is zinc bound to two glycine molecules. Absorption is comparable to citrate. It tends to be gentle on the gut.^[1]

Zinc gluconate is the form most often used in cold lozenges. It is well absorbed but the metallic taste in lozenge form is hard to mask.^[1]

Zinc oxide is the cheapest form. It needs stomach acid to dissolve. Absorption drops in women on acid-suppressing medication. It shows up most often in low-cost multivitamins.^[1]

How much you need

The European Food Safety Authority sets the population reference intake for zinc at 7.5 to 12.7 mg per day for adult women. The exact number depends on dietary phytate intake. Phytates in whole grains, legumes and nuts bind zinc in the gut and lower absorption. Women on plant-based diets sit at the higher end of the range.^[1]

Zinc competes with iron, calcium and copper for absorption when taken at the same time. This is why nōuxx separates iron into Bloody Berry and zinc into Green Glow plus Calm Choco. The two minerals do not fight for the same transporters in your gut. Food sources include oysters, red meat, pumpkin seeds, lentils and chickpeas. Animal foods deliver zinc more efficiently than plant foods.^[1]

The science on women's health

Skin and acne

A 2020 systematic review and meta-analysis in Dermatologic Therapy pulled together studies on zinc and acne vulgaris. Women with acne had significantly lower serum zinc levels than controls. Patients treated with zinc showed a significant drop in inflammatory papule count compared with patients who were not. The effect held whether zinc was used alone or alongside standard treatment. Side effects were no more common than in comparator groups.^[3]

The biology fits. Zinc dampens the inflammatory response in sebaceous glands. It also has direct activity against the bacteria involved in acne lesions.^[1]

PMS and fertility

A 2025 systematic review in Nutrition Reviews looked at 31 randomised controlled trials of nutritional interventions for the psychological symptoms of premenstrual syndrome. More than 3,200 women were included. Zinc was one of three nutrients with consistent positive effects on mood symptoms. Vitamin B6 and calcium were the other two.^[4]

A 2024 systematic review in Nutrients examined the role of minerals in female fertility across 39 studies. Zinc emerged as essential for oocyte quality, ovulation and the hormonal regulation behind a healthy cycle. Adequate serum zinc supported better outcomes in women using assisted reproduction.^[5]

EU authorised health claims

Under EU law, zinc is officially authorised to carry the following health claims:

• Zinc contributes to the maintenance of normal skin
• Zinc contributes to the maintenance of normal hair
• Zinc contributes to the maintenance of normal nails
• Zinc contributes to normal fertility and reproduction
• Zinc contributes to the normal function of the immune system
• Zinc contributes to the protection of cells from oxidative stress
• Zinc contributes to normal DNA synthesis
• Zinc contributes to normal cognitive function
• Zinc contributes to normal protein synthesis
• Zinc contributes to normal carbohydrate metabolism
• Zinc contributes to normal metabolism of fatty acids
• Zinc contributes to normal acid-base metabolism
• Zinc contributes to normal metabolism of vitamin A
• Zinc contributes to normal macronutrient metabolism
• Zinc contributes to the maintenance of normal bones
• Zinc contributes to the maintenance of normal vision
• Zinc contributes to the maintenance of normal testosterone levels in the blood
• Zinc has a role in the process of cell division^[2]

References

[1] National Institutes of Health, Office of Dietary Supplements. Zinc: Fact Sheet for Health Professionals. ods.od.nih.gov/factsheets/Zinc-HealthProfessional

[2] Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods. Official Journal of the European Union, 25 May 2012. eur-lex.europa.eu

[3] Yee BE, Richards P, Sui JY, Marsch AF. Serum zinc levels and efficacy of zinc treatment in acne vulgaris: a systematic review and meta-analysis. Dermatologic Therapy 2020;33(6):e14252. doi.org/10.1111/dth.14252

[4] Robinson J, Ferreira A, Iacovou M, Kellow NJ. Effect of nutritional interventions on the psychological symptoms of premenstrual syndrome in women of reproductive age: a systematic review of randomized controlled trials. Nutrition Reviews 2025;83(2):280-306. doi.org/10.1093/nutrit/nuae043

[5] Kapper C, Stelzl P, Oppelt P, et al. The impact of minerals on female fertility: a systematic review. Nutrients 2024;16(23):4068. doi.org/10.3390/nu16234068

[6] Abioye AI, Bromage S, Fawzi W. Effect of micronutrient supplements on influenza and other respiratory tract infections among adults: a systematic review and meta-analysis. BMJ Global Health 2021;6(1):e003176. doi.org/10.1136/bmjgh-2020-003176

[7] Zhang W, Fan M, Wang C, et al. Hair loss after metabolic and bariatric surgery: a systematic review and meta-analysis. Obesity Surgery 2021;31(6):2649-2659. doi.org/10.1007/s11695-021-05311-2