Zinc and hair: the trace element for every day
Zinc is small but needed daily. Where it's found, who easily gets too little and how zinc slips effortlessly into your hair routine.
Zinc is a trace element that contributes to the maintenance of normal hair, skin and nails. Your body can barely store zinc. So it needs it fresh every day, in small amounts, but reliably.
What zinc does for you
Zinc is a true team player. It works in hundreds of enzymes and has several approved roles:
- It contributes to the maintenance of normal hair
- It contributes to the maintenance of normal skin and nails
- It contributes to the normal function of the immune system
- It contributes to the protection of cells from oxidative stress
How much zinc do you need?
Nutrition societies recommend around 7 to 10 mg of zinc a day for adult women and 11 to 16 mg for adult men, depending on diet. Why the range? Phytate from wholegrains and pulses binds zinc. If you eat a lot of them, you need a bit more.
Where zinc is found
| Food | Good to know |
|---|---|
| Oysters | The undisputed queens of zinc |
| Beef, lamb | Your body absorbs zinc from meat especially well |
| Cheese, especially hard cheese | A slice of mountain cheese with dinner |
| Pumpkin seeds, cashews | Perfect for salads, porridge and snacking |
| Oats, lentils | Good plant-based sources |
Our tip: soak oats and pulses overnight or go for sourdough bread. This breaks down some of the phytate, so your body gets to the zinc more easily.
Who easily gets too little
- Vegetarians and vegans: zinc from plants is harder for the body to use.
- Athletes: you lose zinc through sweat too.
- Pregnant and breastfeeding women: their needs go up.
- Older people: they often eat less and absorb less.
Zinc in your hair routine
The easiest way to get zinc is from your plate. And if you want to make it even simpler: Xpecia for Women and Xpecia for Men each contain 15 mg of zinc per daily dose, together with biotin. Biotin and zinc contribute to the maintenance of normal hair. Two tablets a day, morning and evening, done.
Evocapil Plus Vitamins also contain zinc, plus biotin, selenium and copper. For an overview of all hair nutrients, read Hair vitamins.
Good to know
More isn't better. According to EFSA, the safe upper limit is 25 mg of zinc a day from all sources combined. If you combine several products, quickly add up the amounts.
When to see a doctor? If you suspect a zinc deficiency, have your blood levels checked before taking high-dose supplements.
Frequently asked questions
Is zinc good for hair?
Yes. Zinc contributes to the maintenance of normal hair. It's one of only three nutrients with this approved claim, alongside biotin and selenium.
Which foods are high in zinc?
Oysters, beef, hard cheese, pumpkin seeds, cashews, oats and lentils.
How much zinc per day?
Depending on diet, around 7 to 10 mg for women and 11 to 16 mg for men. Long term, no more than 25 mg from all sources combined.
When is the best time to take zinc?
With a meal, which is easier on your stomach. You take Xpecia in the morning and evening, each time after a meal.