Zinc

• Why Is Zinc Important for Healthy Hair?

Zinc is an important nutrient for health. The recommended dosage is 30 mg/day for hair loss.⁽²²²⁾

Be sure to take zinc along with 3 mg of copper.⁽²²²⁾

Dietary Sources of Zinc

The following foods are high in manganese:

• Beans⁽²⁾
• Grains⁽²⁾
• Herring⁽²²²⁾
• Legumes⁽²²²⁾
• Red meat⁽²⁾
• Nuts⁽²⁾
• Oysters⁽²⁾
• Pumpkin seeds⁽²²²⁾
• Soybeans⁽²²²⁾
• Sunflower seeds⁽²²²⁾
• Whole grains⁽²²²⁾

Why Is Zinc Important for Healthy Hair?

Zinc has a number of properties and physiological effects that impact hair growth:

• Zinc deficiency affects normal hair follicle cell division and growth.⁽²⁾
• Like 5±-reductase enzyme inhibitor drugs, zinc is also thought to prevent conversion of testosterone to the more potent androgen DHT (known to trigger hair loss).⁽²⁾
• Needed for production of the antioxidant enzyme copper -zinc superoxide dismutase, which helps protect against free radical damage that promotes thinning hair.⁽⁴⁷⁾
• Helps support endocrine and immune systems and is necessary for proper insulin production.⁽²²²⁾
• Zinc deficiency is linked to hypothyroidism, which can cause telogen effluvium.⁽²²²⁾
• Has a role in regulating reproductive hormone production.⁽²²²⁾
• Antioxidant and skin healing properties.⁽²²²⁾
• Involved in metabolism of essential fatty acids.⁽²²²⁾