Zinc and hair: how does this mineral work from the root?

What is zinc?

Zinc is a trace element, or mineral salt, present in very small quantities in our bodies: around 1.5 g in women and 2.5 g in men.

It is mainly stored in skeletal muscle and bone (1).

Despite its low concentration, this element is essential for the body to function properly.

Zinc contributes to the normal functioning of the immune system, protecting cells against oxidative stress and maintaining normal skin, nails and hair.

The recommended daily intake is around 10 mg for women and 12 mg for men.

These requirements increase during pregnancy, when it is advisable to consume between 11 and 12 mg per day.

The benefits of zinc for hair

Zinc and hair: mechanisms of action

More specifically, how does zinc help maintain your hair?

It acts in the root, at the heart of the hair follicle, by:

• activating cell division to ensure hair renewal
• stimulating protein synthesis, including keratin, which makes up the hair fibre
• neutralising free radicals to protect the bulb cells against oxidative stress

Studies on the link between zinc levels and hair health

A number of recent studies have highlighted the crucial importance of zinc in hair health.

In particular, some research stresses the importance of detecting possible zinc deficiencies in people suffering from hair loss (3).

A study published in 2021 revealed lower zinc levels in patients with alopecia areata (alopecia), suggesting a correlation between zinc deficiency and the intensity of hair loss (4).

An adequate intake of zinc could therefore promote hair strength and limit hair loss.

In addition, a 2023 study explored an innovative system combining zinc and curcumin, showing its potential to reduce oxidative stress and promote the regeneration of hair follicle cells (2).

Signs of zinc deficiency

For your information, here are some of the warning signs of zinc deficiency:

• dull, brittle hair
• irritated scalp (itching, discomfort)
• appearance of dandruff
• unusual hair loss
• dry or inflammatory skin
• ridged or brittle nails (often linked with zinc imbalance)

Incorporating zinc into your diet

Eat a balanced diet

The simplest, most natural way to cover your zinc needs is through a balanced diet.

A varied diet based on unprocessed products helps to avoid deficiencies, provided you regularly include foods that are sources of this essential mineral.

The foods richest in zinc

Zinc is present in a wide variety of foods, both animal and vegetable.

Here are a few interesting sources to include regularly in your diet:

• seafood: oysters, mussels and crabs are among the foods richest in zinc
• red meat: beef and veal, especially the liver, are excellent sources
• eggs
• seeds and oilseeds: pumpkin seeds, cashew nuts, almonds or sesame
• legumes and wholegrain cereals: lentils, chickpeas, rolled oats and quinoa
• fermented soya-based products: tempeh and miso

Animal and plant zinc: what you need to know

Animal zinc is generally better absorbed than plant zinc.

To optimise the absorption of plant zinc, it is advisable to soak seeds and legumes in water for several hours to reduce their phytate content, compounds that slow down the assimilation of zinc.

Germination is also a method worth considering.

Ideal food supplements for hair

Different forms of bioavailable zinc

Food supplements can also be considered to increase your zinc intake, provided you choose forms that are well assimilated by the body.

In particular, opt for zinc orotate, a form in which the zinc is bound to orotic acid to form a more stable complex, which facilitates its passage through the intestinal wall and improves its absorption by the body.

Find out more about the zinc orotate food supplement Zinc Orotate.

You may also prefer zinc bound to methionine, an amino acid easily recognised and transported by the body, which facilitates absorption of zinc and prolongs its retention in tissues.

Discover the L-OptiZinc® zinc methionine food supplement.

Finally, don't forget the exceptional zinc bisglycinate: linked to two glycine molecules, it uses amino acid transporters to cross the intestinal wall and is generally considered to be the most bioavailable form of zinc.

Discover the zinc bisglycinate dietary supplement Advanced Zinc Bisglycinate Lozenges, in the form of chewable tablets.

Hair formulas that combine zinc with other nutrients

Some targeted synergistic formulas combine zinc with other nutrients that are good for hair.

For example, zinc can be combined with solubilised keratin (the major component of hair and nails).

Discover the Hair & Nails Formula supplement, which has been appreciated by our customers for many years, and which combines solubilised and patented keratin (cynatin® HNS), zinc gluconate, bamboo extract, amino acids, vitamins, etc.

You can also find formulas that combine zinc with Keranat™, a natural ingredient clinically studied for reducing hair loss, and for increasing hair beauty and shine.

Discover the Keranat™ dietary supplement, particularly popular in cases of hair loss, a blend of Keranat™, zinc citrate, biotin and vitamin B6.

Finally, brewer's yeast, rich in B vitamins and minerals, is often used as a supplement to support hair vitality and health.

Discover Brewer's Yeast Hair Boost formula, highly dosed with inactivated brewer's yeast as well as zinc bisglycinate, among other nutrients.