How is zinc good for your hair?

Vitamins, minerals and trace elements are essential for the proper functioning of the immune and digestive systems, as well as for the beauty of skin and hair. Zinc is not a vitamin, but an essential trace element. It has numerous benefits for hair, preventing hair loss (alopecia) and promoting hair growth. 

Find out in which foods you can get it to maintain healthy hair and good hair density. Food supplements can be used to supplement Zinc intake as part of a balanced diet. Opt for zinc-rich hair food supplements in capsule or gummi form.

A zinc food supplement for healthy hair

Zinc helps maintain normal hair, strengthens the hair fiber and stimulates hair growth thanks to improved scalp irrigation.

Because it is involved in the synthesis of keratin and collagen, two proteins that make up the hair fiber, zinc helps combat the signs of aging: thinning, gray hair, loss of volume, hair loss...

Zinc is often offered as a hair health and beauty care complex. It is then combined with vitamins such as biotin (vitamin B8) or vitamin B6, selenium and iron to reinforce its action on the scalp and hair.

Whether gummies or capsules, zinc-containing food supplements come in a variety of forms to suit your consumption habits. Consider a course of treatment in spring or autumn to escape seasonal hair loss and regain a healthy head of hair! With the right amount of zinc, hair is stronger, more supple and shinier.

Zinc, a trace element with many benefits

Zinc is a trace element or mineral found in small quantities in the body, along with iron, manganese, molybdenum, copper and selenium. It is found in muscles, bones, skin and organs such as the liver and pancreas. Zinc is supplied by the diet, as the body cannot produce it.

Zinc plays an essential role in several enzymatic reactions: 

  • Promotes a healthy immune system
  • It has antioxidant properties and helps protect cells from oxidative stress
  • Contributes to the body's acid-base balance
  • It is involved in DNA replication and protein synthesis, which explains its role in healing and cell renewal.
  • It plays a role in fetal development during pregnancy and is important for growth
  • Helps maintain the quality of skin, hair and nails
  • It is involved in vision, taste and smell

  • Beyond its benefits for hair, zinc is also essential for our health.

What are the signs of zinc lack or deficiency?

Zinc deficiency is fairly rare, but can occur as part of an unbalanced diet or at certain times of life: growth phase in children, pregnancy, anorexia, undernutrition (in the elderly), celiac disease...

The effects of zinc deficiency vary from one individual to another. Hair loss (alopecia or baldness), brittle nails, stunted growth in children, slower cicatrization, skin problems (acne, eczema, psoriasis), sexual problems or infertility in men can be observed... Consult your doctor to check your zinc blood levels, who may decide to correct any deficiency.

Which foods contain zinc?

A healthy, varied diet generally provides an adequate amount of zinc. Zinc can be found in many foods: 

  • Seafood, especially oysters (the richest source of zinc, with 25 mg per 100 g)
  • Offal (veal liver)
  • Meat (red or white)
  • Cheese
  • Nuts (almonds, hazelnuts, walnuts)
  • Eggs
  • Unrefined cereals
  • Legumes (lentils, white beans, chickpeas, etc.)

  • B vitamins promote zinc absorption. On the other hand, alcohol, caffeine and stress limit the beneficial action of zinc on the organism. 

Why should you take zinc as a food supplement?

Optimal zinc intake varies according to sex and age. Males need more zinc than females. Zinc intake should be increased between childhood and adulthood, as well as for women who are pregnant or breast-feeding.  

The French food safety agency (Anses) puts forward the following figures (RNP - nutritional reference for the population): 

  • From 9.4 to 14 mg for adult males
  • From 7.5 to 11 mg for adult females

When nutrition isn't enough, or if zinc-rich products don't suit you, a zinc food supplement is recommended.

Note that too much consumption of zinc can lead to side effects such as digestive problems, difficulty walking or talking, and tremors. Too much zinc also reduces copper absorption.