Zinc for hair – how does it work and what are the benefits?

Zinc is a mineral element that has been known to science for centuries, and its isolation as a metal is most commonly associated with the experiments of the German chemist Andreas Sigismund Marggraf in 1746. Initially, it was of interest mainly as a raw material for chemical and metallurgical processes, but over time its importance for the human body has been increasingly well documented. Today, zinc is associated with, among other things, immunity and metabolism, but also with healthy hair.

1. Zinc and hair
2. Zinc in the diet
3. Where does the problem lie?
4. Zinc supplementation

Zinc and hair

The part of the hair visible above the skin’s surface is a keratinised structure, but its formation depends on the activity of the hair follicle, a specialised structure embedded in the skin. Intensive processes of cell division and differentiation take place within the hair root, which is why proper nutrition can be important for maintaining healthy hair.

Zinc is involved in many biological processes, including those related to macronutrient metabolism and protein synthesis. This is particularly important for hair, as hair is composed mainly of proteins. Zinc also helps maintain healthy skin, and the scalp provides the immediate environment for the hair follicles.

It is worth noting, however, that the condition of the hair depends on many factors, including age, hormonal balance, energy and protein intake, the condition of the scalp, stress levels, past infections, medications taken, and general health, and not just on a single nutrient. An insufficient supply of zinc may be one of the factors contributing to the deterioration of hair appearance. It should not be assumed that every instance of hair weakening, thinning or increased hair loss is directly linked to a dietary deficiency.

Zinc in the diet

Zinc is found in both animal and plant-based foods, but its bioavailability may vary depending on the composition of the diet. Important sources of zinc include meat, eggs, fish, seafood, dairy products, pumpkin seeds, sunflower seeds, nuts, whole grains and pulses. Plant-based foods contain phytates, which can limit zinc absorption. Those following plant-based diets or very restricted eating plans should pay closer attention to dietary variety and cooking techniques that improve nutrient bioavailability, such as soaking, fermentation, or sprouting.

"In the event of a deficiency, a specialist will advise on how to replenish zinc – whether diet alone is sufficient or whether supplementation is required. It is advisable to seek professional advice, as taking high doses of one mineral can negatively affect the absorption of another." Agata Bugorska – Dietitian

Where does the problem lie?

People who follow a monotonous diet rich in processed foods, those with chronic gastrointestinal problems and malabsorption disorders, and those with increased requirements or a long-term low energy intake may also be at greater risk of zinc deficiency.

Hair loss is sometimes one of the symptoms observed in nutritional deficiencies, but it is a non-specific symptom and should therefore not automatically be interpreted as a sign of zinc deficiency. A similar problem may arise, among other things, in cases of iron deficiency, insufficient protein intake, thyroid disorders, hormonal imbalances, following infections, during periods of severe stress, with certain medications, and in scalp conditions.

Recommended zinc intake levels for adults according to nutritional standards for the Polish population

*RDA, or Recommended Dietary Allowance, refers to the recommended daily intake of a particular nutrient, considered sufficient for the vast majority of healthy people in a specific age group, gender or physiological condition.

Zinc supplementation

According to an approved health claim, zinc helps maintain healthy hair. Zinc supplements are available as single-ingredient preparations, multivitamins, mineral complexes and formulas designed for the skin, hair and nails. The most common forms are various zinc salts and compounds, including gluconate, citrate, picolinate, sulphate and zinc oxide.

The Recommended Daily Intake (RDI) for zinc is 10 mg. In supplements, it is most commonly found in doses ranging from a few to over ten milligrams per daily serving, both in single-ingredient preparations and in complexes for hair, skin and nails, as well as in multivitamins.

An excess of zinc is also not beneficial, as it can disrupt the balance of other minerals, particularly copper. For this reason, the best starting point is to assess your diet, lifestyle and possible causes of the problem, and only then select a suitable supplement.

Sources:

• Almohanna, H. M., Ahmed, A. A., Tsatalis, J. P., & Tosti, A. (2019). The Role of Vitamins and Minerals in Hair Loss: A Review. Dermatology and therapy, 9(1), 51–70. https://doi.org/10.1007/s13555-018-0278-6
• Guo, E. L., & Katta, R. (2017). Diet and hair loss: effects of nutrient deficiency and supplement use. Dermatology practical & conceptual, 7(1), 1–10. https://doi.org/10.5826/dpc.0701a01
• Kil, M. S., Kim, C. W., & Kim, S. S. (2013). Analysis of serum zinc and copper concentrations in hair loss. Annals of dermatology, 25(4), 405–409. https://doi.org/10.5021/ad.2013.25.4.405