When it comes to hair care, we often focus on popular vitamins and trendy ingredients. Zinc doesn't get as much attention, but it's an essential mineral, and a zinc deficiency is one of the nutritional issues linked to hair loss.
If you're dealing with hair thinning or just want to understand the role nutrition plays in your hair, here's what you should know about zinc: what it does, how much you need, and where to find it.
Index
What Zinc Does in Your Body
When we think about hair health, our minds usually go to shampoos, conditioners, and treatments, and we overlook what's happening inside our bodies. Zinc is a trace mineral your body needs every day.
Zinc plays a role in making DNA and proteins, in cell growth and division, and in the repair and growth of tissues throughout the body. It also supports normal immune function and wound healing.
Because your body doesn't store zinc, you need a regular supply from your diet.
Zinc and Hair: What We Know
Here's where the connection between zinc and hair comes from:
- Deficiency and Hair Loss: According to the National Institutes of Health, hair loss is one of the signs of a zinc deficiency.
- Research on Hair Loss Conditions: Studies have found lower zinc levels in some people with hair loss conditions like alopecia areata.
- Cell Growth: Hair follicles are among the fastest-dividing cells in the body, and zinc plays a role in cell growth and division.
- If You Already Get Enough: Research on extra zinc for hair in people who aren't deficient is limited.
In short: if you're low on zinc, correcting it may make a difference. A doctor can check your levels with a blood test.
Q&A: Is Zinc Good for Hair Growth?
It depends on your zinc levels. Research has linked zinc deficiency to hair loss, and for people who are deficient, getting enough zinc may help. For people who already get enough, the evidence is limited.
Does Zinc Thicken Hair?
There isn't strong evidence that zinc thickens hair in people who already get enough. If thinning is related to a zinc deficiency, correcting it may help.
Will My Hair Grow Back If I Take Zinc?
If your hair loss is linked to a zinc deficiency, hair often recovers once your levels are back to normal, though it takes time. A doctor can help you confirm the cause.
Zinc isn't a cure for every type of hair thinning, so the first step is always finding out what's behind it.
Zinc and Other Nutrients
Zinc is one of several nutrients often talked about in relation to hair. Here's how it fits with some others:
Zinc and Biotin
Biotin, a B vitamin, is the most talked-about hair vitamin. Zinc and biotin are often found together in hair supplements.
Zinc and Selenium
Selenium is another essential trace mineral. As with zinc, more isn't better: too much selenium can actually cause hair loss.
Zinc and Iodine
Iodine plays a crucial role in thyroid health, and the thyroid plays a role in the hair growth cycle.
Iron and Zinc
Iron helps red blood cells carry oxygen throughout the body, while zinc plays a role in cell growth. Low levels of either have been linked to hair shedding.
Is Zinc or Magnesium Better for Hair?
They do different jobs, and both are essential minerals. Zinc is the one more often linked to hair, mainly through deficiency.
Can I Take Zinc and Vitamin D Together?
Yes, they can generally be taken together. Low vitamin D has also been linked to some types of hair loss. As always, check your total dose with your healthcare provider.
A balanced diet is the best way to get these nutrients. Some people also like a supplement that brings several of them together, like Goldie Locks® Hair Supplements.
Zinc and Hair Growth: How Much Do You Need?
When it comes to zinc, balance is key. Too little or too much can both cause problems.
- Daily Needs: According to the National Institutes of Health, the recommended daily amount for adults is 11 mg for men and 8 mg for women (11 to 12 mg during pregnancy and breastfeeding).
- Too Much Zinc: The upper limit for adults is 40 mg a day. Taking too much can cause nausea, stomach cramps, and headaches, and over the long term it can lower your copper levels and affect your immune system.
- Signs of Deficiency: Signs can include hair loss, loss of appetite, a weakened immune system, and slow wound healing. If you notice these, talk to your doctor.
- Supplementing Safely: Before you start any supplement, consult with a healthcare professional. They can help you find the right dose, considering any medications or health conditions you might have.
It's all about finding the Goldie Locks® zone: not too little, not too much.
Best Sources of Zinc
Most people can get enough zinc from food. Here are some of the best sources:
- Animal Sources: Red meat, poultry, and seafood, especially oysters. Zinc from animal foods is easier for your body to absorb.
- Plant-Based: Nuts, seeds, whole grains, and legumes like chickpeas and lentils. Zinc from plant foods isn't absorbed as easily, so vegetarians and vegans may need to pay closer attention to their intake.
- Supplements: If your diet falls short, a supplement can help fill the gap. Our customers love Goldie Locks® Hair Supplements, which include zinc along with other vitamins and minerals.
Which Type of Zinc is Best?
Zinc supplements come in several forms, like zinc picolinate, zinc citrate, and zinc gluconate. Your healthcare provider can help you choose the right one for you.
Goldie Locks® Hair Supplements
If you'd like a supplement that brings zinc together with other nutrients, Goldie Locks® Hair Supplements include zinc along with biotin, selenium, iodine, and vitamins A, C, D and E, plus collagen and herbal ingredients. See our full ingredient list.
Our customers love making them part of their daily routine. As with any supplement, check with your healthcare provider before you start.
Final Thoughts
Zinc is an essential mineral, and a deficiency is one of the nutritional issues linked to hair loss. Whether you get it from a hearty steak, a handful of pumpkin seeds, or a supplement, the goal is to get enough, not more.
If you're dealing with hair thinning, start with your doctor to find the cause. And remember, healthy hair doesn't happen overnight: consistency is key.