Zinc's positive effect on hair - Does it help your hair to stop falling out or thinning? (2022)

Zinc plays an important role in our bodies in building and repairing hair tissues. It ensures the smooth functioning of the oil glands around the follicles. The loss of this micronutrient often results in thinning hair. What are the benefits of taking zinc for hair but also other areas of health we will discuss in the following lines.

1. What is zinc and how does it affect your hair?
2. Proper zinc balance in the body is necessary for healthy hair
3. How should I dose zinc?

4. Foods containing zinc

1. What is zinc and how does it affect your hair?

Most of the time, when we say dietary supplement, we think of the classic vitamin C or one of the B vitamins. However, not only vitamins but also trace elements are essential for the proper functioning of the human body. Zinc is one of them. It is important for the functioning of various enzymatic processes. One of the most important is the insulin enzyme system. 

Zinc deficiency results in changes in the protein structures of hair follicles, which weaken their integrity, causing new hair to fall out faster than we would like. These proteins are also found in the hair or nails. Enough zinc also supports hair and nail health, according to a 2013 study. Its deficiency can even lead to such unpleasant diseases as alopecia.

The role of zinc in the body and the effect on hair

This specialized micronutrient for hair growth restoration plays an important role in the production of DNA and RNA, which is a prerequisite for efficient follicle cell division, leading to an improved hair growth cycle.

Zinc also helps facilitate complex bodily functions such as physical growth, immunity, wound healing, development, and many more. Zinc has even been shown to decrease the production of steroids associated with male pattern baldness.

Keeping zinc deficiency at bay is better, but always in moderation. Because excessive consumption causes additional hair loss. And you wouldn't want that, would you?

2. Proper zinc balance in the body is necessary for healthy hair

Healthy, long, captivating hair is a sign of excellent healthy nutrition. A proper balance of this nutrient is thus required to maintain hair health. Nutrition and care always go hand in hand. Following a diet and an active lifestyle is not only important for your body but also for your hair. An excess of any vitamin or mineral can have a negative impact on the body. Just as a zinc deficiency can cause hair loss, so can an excess of zinc.

3. How should I dose zinc?

Zinc, an essential trace element, is required by the human body but in lower amounts. The average adult male needs 11 mg of zinc per day. An adult woman needs 8 mg of zinc every day. A healthy diet would ensure that these requirements are met, but some disorders, such as gastrointestinal disorders or vegetarianism, alcoholism, pregnancy, etc., can lead to a reduction in zinc levels in the body. Therefore, it is in these situations that you should be careful.

4. Foods containing zinc

The body does not naturally produce it, so it needs to be obtained from food or supplements. Fortunately, there are delicious foods that you can consume while getting enough of them. Basically, you can eat whatever you want and still get enough zinc through a regular diet, even without supplements.

Here are a few natural sources of zinc that can do wonders with your hair problems:

Seafood: crab, shrimp, lobster

Oysters

Red meat and poultry

Sunflower seeds

Chickpeas

Cashews

Almonds

Baked beans

Egg yolk

Dairy and soy products

Plant foods, such as legumes, wholemeal bread, and cereals, contain phytates, which are substances that bind zinc to themselves and prevent it from being absorbed into our bloodstream.

Animal protein is considered the best source of zinc compared to plant food sources.

Therefore, people consuming a plant-based or vegan diet generally have a higher risk of zinc deficiency and subsequent hair loss. This is where a well-chosen nutritional supplement comes in.

Or you can supply Zinc daily along with other important Vitamins.