While zinc seems to have an important role in combating hair loss, more research is warranted. Other studies suggest no significant relationship between zinc deficiency and hair loss (1), (4), (5). If you are wondering how zinc can improve your hair, here are some of its benefits.

Benefits Of Zinc For Hair

One of the best ways to avoid a zinc deficiency is to consume more foods rich in zinc. Here are some food options you can consider adding to your everyday diet.

Foods Rich In Zinc

A diet low in zinc can cause hair loss and make hair brittle (11). You can counter this by consuming fish and meat, which are rich in zinc (1). Oysters, red meat, and poultry are the best sources of zinc (12). Vegetables and grains are comparatively lower in zinc. Other zinc-rich foods include crabs, lobster, dairy products, beans, nuts, and fortified breakfast cereals

Zinc Dosage For Hair

Following are the adequate zinc dosage values recommended by the Food and Nutrition Board (12):

Side Effects

Excess intake of zinc can lead to zinc toxicity. It can cause nausea, vomiting, diarrhea, headaches, and abdominal cramps (12). It is also advisable to check with a doctor before taking zinc supplements with medications. Certain medications may react adversely with zinc. Antibiotics can inhibit zinc absorption. Diureticsi  XA substance that promotes diuresis which leads to accelerated production of urine than the normal level. may reduce zinc levels in the body and cause a deficiency. Zinc may also reduce the absorption and activity of penicillaminei  XA medication used to remove excess copper from the bloodstream and reduce swelling and pain during arthritis. , hindering rheumatoid arthritisi  XA chronic auto-immune disease that leads to acute inflammation, swelling and stiffness in the joints. treatment (12).

What happens if you take zinc every day? You can have zinc daily so long as it is within the recommended dosage. Excess intake may lead to vomiting, stomach issues, and other health problems. When should I take zinc in the morning or night? Zinc can be taken at any time of the day. However, you should not take it on an empty stomach as it may upset the stomach. Can zinc cause blood clots? Zinc deficiency may lead to blood clots and other irregularities. Is it OK to take vitamin C and zinc together? Yes. It is alright to consume vitamin C with zinc, provided they are within their recommended dosage.

References:

The Role of Vitamins and Minerals in Hair Loss: a Review,https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6380979/ Analysis of Serum Zinc and Copper Concentrations in Hair Loss,https://pubmed.ncbi.nlm.nih.gov/24371385/ The Role of Micronutrients in Alopecia Areata: a Review,https://pubmed.ncbi.nlm.nih.gov/28508256/ Comparison of Zn, Cu, and Fe Content in Hair and Serum in Alopecia Areata Patients With Normal Group,https://www.hindawi.com/journals/drp/2014/784863/ Element Concentrations in Serum, Erythrocytes, Hair and Urine of Alopecia Patients,https://pubmed.ncbi.nlm.nih.gov/2424231/ The Therapeutic Effect and the Changed Serum Zinc Level After Zinc Supplementation in Alopecia Areata Patients Who Had a Low Serum Zinc Level,https://pubmed.ncbi.nlm.nih.gov/20523772/ A Pilot Study of the Efficacy in Treatment of Female Pattern Hair Loss Using 5% Minoxidil Solution Combined With Oral Chelated Zinc Supplement,https://www.longdom.org/open-access/a-pilot-study-of-the-efficacy-in-treatment-of-female-pattern-hair-loss-using-minoxidil-solution-combined-with-oral-chelated-zinc-supplement-2167-0951.1000113.pdf The Therapeutic Effect and the Changed Serum Zinc Level after Zinc Supplementation in Alopecia Areata Patients Who Had a Low Serum Zinc Level,https://www.longdom.org/open-access/oral-zinc-sulphate-in-treatment-of-alopecia-areata-double-blind-cross-over-study-2155-9554.1000150.pdf Complementary and Alternative Treatments for Alopecia: a Comprehensive Review,https://www.karger.com/Article/FullText/492035 Efficacy of Alimental Components in an Oral Supplement for the Treatment of Hair Fall, Hair Growth, Skin & Nail Problems and Role of Hairvit Plus in Their Composition Upgradation,http://www.ijsrp.org/research-paper-0318/ijsrp-p7545.pdf Diet and Hair Loss: Effects of Nutrient Deficiency and Supplement Use,https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5315033/ Zinc,https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/#:~:text=Oysters%20contain%20more%20zinc%20per,products%20%5B2%2C11%5D