When it comes to supporting healthy hair growth, zinc is a vital yet often overlooked mineral. While much attention is given to nutrients like vitamin D and iron, zinc plays a crucial role in cell production, tissue repair and hormone regulation—all of which directly influence the condition of your hair.
In this article, we will explore the role of zinc for hair growth, the symptoms of zinc deficiency and how to ensure you are meeting your body’s needs to promote optimal hair health.
Understanding Zinc
Zinc is classified as an essential nutrient, indicating that the body cannot produce or store it on its own. It is involved in several critical biological processes, including:
- Immune system function
- Wound healing
- Growth and development
- Protein synthesis
- DNA synthesis
- Gene expression
- Enzymatic activity
Zinc is the second most abundant trace mineral in the body—following iron—and is found in every cell. It is essential for the activity of more than 300 enzymes involved in processes such as metabolism, digestion, nerve function and more.
Moreover, this mineral is necessary for your senses of taste and smell. Since an enzyme critical for these senses depends on zinc, a deficiency in this nutrient can impair your ability to taste or smell.
Recommended Dietary Allowances (RDAs) for Zinc*
The recommended daily zinc intake varies based on age, sex and life stage. According to the National Institutes of Health, below are the general guidelines:
Age | Male | Female | Pregnancy | Lactation |
Birth to 6 months | 2 mg | 2 mg | – | – |
7–12 months | 3 mg | 3 mg | – | – |
1–3 years | 3 mg | 3 mg | – | – |
4–8 years | 5 mg | 5 mg | – | – |
9–13 years | 8 mg | 8 mg | – | – |
14–18 years | 11 mg | 9 mg | 12 mg | 13 mg |
19+ years | 11 mg | 8 mg | 11 mg | 12 mg |
*These values are averages and may vary. Always consult with a doctor or a registered dietitian before making changes to your diet or supplementation.
The Role of Zinc in Hair Health
Here is how zinc plays an important role in maintaining healthy hair:
Keratin Production
Zinc is recognised for its role in producing and regulating keratin, a fibrous protein that forms the structural foundation of hair strands. It acts as a cofactor for the enzymes involved in keratin synthesis. Without adequate zinc, hair can become weak, brittle and more prone to breakage.
Supporting Hair Follicles
Zinc contributes to the proper functioning of the sebaceous glands, which produce oil to nourish hair follicles. This helps maintain a healthy scalp and prevents issues such as dryness or dandruff, both of which can negatively impact hair health.
Support For The Hair Growth Cycle
The hair growth cycle consists of four stages: anagen, catagen, telogen and exogen. During the anagen phase, zinc supports the essential processes of cell division and protein synthesis, ensuring the development of new hair follicles and healthy hair growth.
Zinc Deficiency and Hair Loss
How does zinc deficiency affect hair health? Take a closer look at the symptoms of zinc deficiency, and its connection to hair loss backed by studies and populations most at risk.
Symptoms of Zinc Deficiency
Zinc deficiency symptoms often mirror the vital roles zinc plays within the body. Common manifestations include:
- Delayed growth (particularly in children)
- Weak immune system function
- Reduced appetite
In severe cases, zinc deficiency can lead to more serious complications such as:
- Hair loss
- Skin and eye lesions
- Impaired wound healing
- Altered taste sensations
- Chronic diarrhoea
- Unexplained weight loss
- Delayed sexual development
In pregnant women, zinc deficiency may lead to low birth weight or premature birth.
According to a 2022 study, zinc deficiency during pregnancy can lead to a range of serious and irreversible effects on infants, including:
- Growth impairment
- Spontaneous abortion
- Congenital malformations
- Intrauterine growth restriction (IUGR)
- Low birth weight (less than 5 pounds, 8 ounces)
- Preeclampsia
- Delayed neurobehavioral and immune system development
- Increased mortality rate
Studies Linking Zinc Deficiency to Hair Loss
Several studies have discussed the association between zinc deficiency and hair loss, particularly in conditions like telogen effluvium (TE), a type of hair shedding often triggered by stress, illness or nutritional deficiencies.
Zinc and Telogen Effluvium
A study published in PubMed showed a direct link between zinc deficiency and telogen effluvium (TE). To investigate zinc deficiency-related telogen effluvium, the researchers treated five patients with oral zinc supplementation.
All five patients experienced an improvement in their hair loss. The study highlighted that zinc supplementation may restore normal hair growth by regulating key processes critical to the hair growth cycle.
Another study also showed that zinc deficiency, along with vitamin D and ferritin deficiencies, is common among patients with telogen effluvium. Among 413 patients diagnosed with TE (both acute and chronic), the most common deficiency was ferritin at 45.2%, followed by vitamin D at 33.9% and zinc at 9.6%.
Hair Loss and Serum Zinc Values
This study examined 44 women experiencing hair loss. Among them, 23 had zinc levels below the normal reference range. This finding underscores the importance of including zinc evaluation in diagnosing hair loss, especially among women.
Populations At Risk for Zinc Deficiency
Certain groups are more susceptible to zinc deficiency, which may contribute to hair loss:
- Vegans and Vegetarians: Zinc from animal-based foods is absorbed more effectively than zinc from plant-based sources. Meaning, vegetarians, vegans and people on long-term restrictive diets may face a higher risk of zinc deficiency.
- People with Poor Diets: Diets lacking in zinc-rich foods, such as shellfish, meat, and seeds, often lead to deficiency.
- Alcoholics: Chronic alcohol use interferes with zinc absorption and increases urinary zinc excretion.
- Pregnant and Breastfeeding Women: Nutritional demands during pregnancy and lactation may deplete zinc stores if intake is inadequate.
- Elderly Individuals: Older adults may be at risk of zinc deficiency due to limited food variety or reduced access to different foods. Certain medications can also cause the body to lose more zinc.
Supplementing Zinc for Hair Growth
For individuals experiencing hair thinning due to zinc deficiency, supplementation may be a helpful option.
Zinc supplements deliver a concentrated dose of zinc to help individuals meet their recommended daily intake. Several types of zinc supplements are available, including:
- Zinc gluconate: Known for its easy absorption and mild effect on the stomach, making it a popular choice.
- Zinc sulfate: This form dissolves more readily in water.
- Zinc picolinate: Noted for its higher bioavailability, allowing for efficient absorption.
- Zinc citrate: Commonly found in lozenges or chewable tablets, it’s gentle on the stomach.
Some hair growth supplements also contain zinc. These supplements often combine zinc with other hair-supporting nutrients such as vitamin A, vitamin C and iodine. A hair restoration doctor can assess your individual needs and recommend the most suitable hair growth supplements that may be included in your treatment plan.
A good example is the Golden Ratio. It is a hair supplement designed to support hair and scalp health with a blend of vitamins, minerals and amino acids, including:
- Vitamins & Minerals: Vitamin A, C, D3, Biotin, Iodine, Zinc and Selenium.
- SynergyCORE Complex: Natural ingredients supporting hormonal balance, reducing inflammation and boosting collagen.
- Terra Exclusive Blend: Amino acids and herbal extracts that nourish hair follicles and strengthen hair.
Available for both men and women with tailored dosages, Golden Ratio helps men improve scalp coverage, enhance hair volume and promote faster, stronger growth.
What Is The Recommended Dosage For Hair Health?
While zinc is essential to hair health, you should only take the right amount. Zinc deficiency can contribute to hair thinning, but excessive zinc intake can lead to the following side effects:
- Nausea and vomiting
- Flu-like symptoms like headache, fatigue, chills and cough.
- Copper deficiency
- Changes in your taste
Zinc and copper compete for absorption in the body because they use the same transport pathway in the intestines. Taking too much zinc can block copper absorption, leading to copper deficiency over time.
To avoid over-supplementing, consult a doctor or a registered dietitian and follow the recommended dosage to prevent adverse effects. This ensures safe usage and evaluation of potential interactions with other medications or health conditions.
Dietary Sources of Zinc For Hair Loss
Before considering zinc supplementation, it is important to prioritise obtaining adequate zinc through dietary sources. This approach ensures you receive a balanced intake of the mineral and minimises the risk of overconsumption.
Some of the best dietary sources of zinc include:
- Red meat (beef, lamb)
- Poultry (chicken, turkey)
- Shellfish (oysters, crab)
- Legumes (lentils, chickpeas)
- Seeds and nuts (pumpkin seeds, cashews)
- Whole grains (quinoa, oats)
To incorporate more zinc-rich foods into your meals, consider adding a variety of these options throughout your day.
For example, you can enjoy a hearty beef or chicken stir-fry, snack on pumpkin seeds or cashews, or include quinoa and oats in your breakfast. Adding lentils or chickpeas to soups, salads or stews can also boost your zinc intake.
Most importantly, keep in mind that zinc absorption can be hindered when it is present in foods containing phytic acid, such as beans and pulses, as phytic acid can block zinc uptake.
Consulting Healthcare Professionals
Before starting any supplementation, especially for hair health, seek professional medical advice. While zinc and hair growth supplements may help address specific deficiencies, they may not be appropriate for everyone.
If you are concerned about hair loss, consulting a hair restoration doctor is an important step in understanding the underlying causes.
Hair loss can be caused by various factors such as genetics, hormonal imbalances, nutrient deficiencies, stress or medical conditions. A hair restoration doctor specialises in diagnosing these issues and can provide personalised treatment options tailored to your specific situation.
Through a thorough evaluation, including a physical exam, medical history review and possibly diagnostic tests (such as blood tests or scalp analysis), a hair restoration doctor can identify whether a deficiency, like zinc, is contributing to hair loss. They may also recommend treatments such as oral medications, low-level laser light therapy or even a hair transplant procedure if needed.
Final Thoughts
Zinc’s contribution to hair health cannot be understated. From supporting keratin production to maintaining a healthy scalp, this mineral helps promote healthy hair growth.
However, it’s important to note that zinc supplementation should only be considered if you have a confirmed zinc deficiency. Over-supplementing can lead to adverse side effects. Focusing on zinc-rich foods like red meat, poultry, shellfish, seeds and legumes is often the best approach for maintaining healthy levels.
At Terra Medical, we have hair restoration doctors who can assess your zinc levels and other potential factors contributing to hair loss. We provide hair growth supplements and other treatments including TrichoPAT, low-level laser therapy, FUE hair transplant and Regenera AMT.
If you are experiencing hair loss or suspect a zinc deficiency, our doctors are here to offer personalised treatment plans for your specific needs. Get in touch with us today.
FAQs
The best way to check if you’re zinc deficient is through a blood test. Consult with a healthcare provider who can order the appropriate tests to determine your zinc levels and guide you on supplementation if needed.
Zinc is essential for immune function, wound healing, skin health and cell growth & division, among others.
Zinc alone may not be sufficient to treat hair loss, especially if other factors like genetics, hormones or underlying health conditions are contributing to the issue.
If you are experiencing significant hair loss, consult a healthcare provider to identify the root cause and explore a comprehensive treatment plan. This could include hair loss treatments or lifestyle changes in addition to zinc supplementation.
Both methods may be effective, but getting zinc from food ensures that you are also receiving other essential nutrients that support hair health. Zinc supplements can be a good option if you’re not able to meet your daily needs through diet alone.
Various factors can lead to lower zinc levels in the body, including:
- Poor absorption
- Inflammatory Bowel Disease (IBD)
- Cystic fibrosis
- Gastric surgery
- Increased metabolism or excretion of zinc
- Alcoholism
- Anorexia
- Burns
- Pregnancy
- Diabetes
- Pancreatitis
- Renal disease
- Sickle cell disease
- Malignant tumours
- Oral disease
- Medications
- ACE inhibitors
- Antibiotics (e.g., quinolones and tetracycline)
- Thiazide diuretics
- Valproic acid
- Penicillamine
