That’s why it’s super important to give it that extra TLC. One of the best ways to get stronger, healthier and thicker hair is by following a healthy and balanced diet. If at all else fails, taking zinc supplements is a great addition to your routine to support your hair. Before we dive into understanding the role of zinc for hair, let’s take a look at some of the factors that affect general hair health.

Frequently asked questions (FAQs) about zinc supplements

What is zinc?

Zinc is an essential mineral that our bodies need to keep healthy and fit (2,3,4,5). It helps our immune systems in staving off harmful bacteria and viruses. Our bodies also need zinc for hair maintenance, cell division, and cell growth. It plays a role in breaking down carbohydrates, as well as helping our sense of taste and smell. Our bodies need zinc during pregnancy, infancy, and other key phases of our physical and mental development. Studies have shown the importance of zinc for hair regrowth as the mineral's crucial role in DNA and RNA production (2). Zinc is also involved in important processes that affect hair follicles, keratinocytes, skin and melanocyte health and function. There’s no doubt that zinc can provide an assortment of health benefits!

Why is zinc important for hair growth?

Zinc plays a crucial role in promoting hair growth by supporting the development, repair, and maintenance of hair tissue. As a key mineral, zinc aids in the production of new connective tissue, which is vital for healthy hair and skin. This renewal process helps replace old cells with fresh ones, keeping hair strong and resilient. Zinc's restorative properties are particularly beneficial for older adults, as it enhances cell function and promotes the regeneration of hair follicles. Ensuring adequate zinc levels can help maintain a healthy hair growth cycle and prevent issues like thinning and hair loss.

How does zinc deficiency impact hair?

Studies (3) have shown that a deficiency in zinc may lead to brittle hair and thinning of hair as its growth can be affected. Disruption in hair growth can cause weakened shafts, increased hair breakage and slow hair growth and development. In fact, poor hair health is a common symptom of zinc deficiency. The rule of thumb for great hair is to ensure that you consume enough zinc to reduce the risk of hair loss.

How much zinc do I need?

According to the Australian Government Health Guidelines, the number of zinc supplements to consume depends on a host of factors that stretch across gender and age groups. Adult men aged 19 years old and above are recommended to consume 14 mg/day, while women above the age of 19 years old require about 8 mg/day (2). For the most relevant zinc requirements, refer to the Australian guidelines (healthdirect.gov.au) and always consult with a health professional before supplementing.

Why do I need zinc supplements?

While it is totally possible to obtain the daily recommended intake of zinc through an ordinary diet, some of us might find it difficult to achieve our daily quota. This can be due to certain nutritional restrictions like a vegan or vegetarian diet, which are commonly low in animal-based sources of zinc. For this reason, vitamin and mineral supplementation may be required to ensure you’re getting the amount of zinc needed (4).

Will zinc supplements help strengthen my hair?

Several studies have shown positive results (3) when it comes to taking zinc supplements for hair health. Zinc supports hair growth, strengthens hair follicles and increases thickness. Just as zinc deficiency can cause hair loss, so can excess levels of zinc. Taking zinc supplements in moderation with proper medical advice is key.

Where can I get zinc?

Zinc is an essential trace mineral that the body cannot produce on its own, meaning we have to obtain it through the food that we eat or zinc supplements. Generally, it is possible to get your daily requirement of zinc for healthy hair through a nutritious diet.

You can get zinc from a variety of nutrient-rich foods (2), including:

Meat: Beef, lamb (liver), and pork.
Seafood: Oily fish like salmon, shellfish especially oysters.
Poultry: Chicken and turkey.
Cereals: Fortified cereals and whole grains offer a plant-based source of zinc.
Nuts & Seeds: Sunflowers and pumpkin seeds, cashews and pine nuts.
Soy: Firm tofu, tempeh and natto.
Dairy Foods: Milk, cheese, and yogurt contain moderate levels of zinc.

Including these zinc-rich foods in your daily diet supports hair strength, growth, and overall well-being. For individuals who struggle to meet their zinc needs through diet alone, high-quality zinc supplements can help fill the gap.

What to look for in your zinc supplement?

The best zinc supplement is zinc glycinate, a chelated form of zinc that is highly bioavailable and gentle on the stomach (4). Zinc glycinate is bound to the amino acid glycine, which enhances absorption and makes it an excellent choice for individuals who experience digestive discomfort with other forms of zinc. By incorporating zinc glycinate into your routine, alongside a balanced diet and regular exercise, you can enjoy long-term benefits such as improved hair growth, healthier skin, and an overall boost in self-confidence.

Looking for easy-to-assemble vitamin subscriptions? With Vitable, you can create custom vitamin packs tailored to your specific needs, including zinc glycinate and other essential nutrients for optimal health. Start your journey to better health today—your personalised pack is just a few clicks away!

Learn more about other areas that zinc can help you with, plus other similar supplements that can benefit in different ways:

Zinc | Cranberry | Collagen | Biotin

*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.

References:

1. Caludine Pierard-Franchimont. “Alterations in Hair Follicle Dynamics in Women.” National Center for Biotechnology Information. Published December 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3884776/ . Accessed on 30 July 2021.
2. Health Direct. Zinc and your health. Last reviewed March 2021 on https://www.healthdirect.gov.au/zinc . Accessed on 30 July 2021.
3. H. M. Almohanna, A. A. Ahmed, J. P. Tsatalis, A. Tosti. “The Role of Vitamins and Minerals in Hair Loss: A Review.” National Center for Biotechnology Information. Published December 2018 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6380979/ . Accessed on 19 July 2021.
4. Gandia, P., Bour, D., Maurette, J. M., Donazzolo, Y., Duchène, P., Béjot, M., & Houin, G. "A bioavailability study comparing two oral formulations containing zinc (Zn bis-glycinate vs. Zn gluconate) after a single administration to twelve healthy female volunteers." International journal for vitamin and nutrition research. Published 2007. https://pubmed.ncbi.nlm.nih.gov/18271278/. Accessed on 12 July 2024.
6. MedlinePlus. Zinc in Diet. MedlinePlus. (n.d.). Published on https://medlineplus.gov/ency/article/002416.htm . Accessed on 19 July 2021.