This mineral plays a vital role in various aspects of skin health, from boosting collagen production to protecting against sun damage. Zinc is a powerful antioxidant that helps neutralize free radicals, which are unstable molecules that can damage skin cells and contribute to premature aging. It also plays a crucial role in wound healing, promoting cell regeneration and reducing inflammation. Zinc deficiency can lead to various skin problems, including acne, eczema, and psoriasis.

**Dietary Zinc Sources:**
* **Red meat:** Beef, lamb, and pork are excellent sources of zinc. For example, a 3-ounce serving of beef provides about 2.5 milligrams of zinc. * **Shellfish:** Oysters, mussels, and clams are particularly high in zinc.

Certain individuals may experience side effects from taking zinc supplements or ingesting high amounts of zinc through diet. These side effects can range from mild to severe and may vary depending on the dose, duration of use, and individual factors. Here are some common side effects of zinc supplementation:

* **Gastrointestinal Distress:** This is one of the most common side effects of zinc supplementation. It can manifest as nausea, vomiting, diarrhea, and abdominal pain.