Zinc is an essential mineral that plays an important role in many biological processes, including cell reproduction, hormonal balance, protein and DNA synthesis, and maintaining immune function. It is also crucial for hair health as it is the Hair follicles directly influenced and plays a role in the oil production of the scalp glands.

Zinc and hair health

  • Hair Growth : Zinc plays a key role in the hair growth cycle. It helps in repairing and growing hair follicles. A lack of zinc can lead to slowed hair growth and even hair loss.
  • Hair Structure : Zinc is necessary for maintaining the integrity of the hair structure and can help prevent hair damage and breakage.
  • Scalp Health : Through its role in regulating sebum production, zinc can help prevent or reduce scalp problems such as dandruff.

Zinc deficiency and hair loss

A zinc deficiency can lead to diffuse hair loss, which is noticeable in both men and women. In addition to hair loss, zinc deficiency can also cause symptoms such as skin rashes, a weakened immune response, diarrhea and reduced wound healing. The causes of zinc deficiency can be inadequate dietary intake, certain diseases, genetic disorders or impaired absorption of the mineral.

Sources of zinc

Zinc can be obtained through food, with animal products generally being richer sources, as zinc from these sources is more easily absorbed by the body than from plant sources. Good sources of zinc include:

  • Meat (especially beef and lamb)
  • Seafood (especially oysters and other shellfish)
  • Dairy products
  • Nuts and seeds
  • legumes
  • whole grain products

Recommended daily dose

The recommended daily allowance (RDA) for zinc varies depending on age, gender and life stage. Adult men need about 11 mg per day, while adult women need about 8 mg per day. Pregnant and breastfeeding women have higher needs.

Supplements and precautions

While zinc supplements can help with a deficiency, it is important to avoid overdosing as too much zinc can have negative effects, including inhibiting the absorption of other important minerals such as copper and iron. Long-term use of high doses of zinc can also impair the immune system and increase the risk of certain diseases.

It is best to meet zinc needs through a balanced diet and use supplements only after consulting a healthcare provider. If you have concerns about your zinc levels or hair loss, a blood test can clarify whether there is a zinc deficiency and the doctor can recommend an appropriate treatment strategy.

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