Zinc for Healthy Hair

The mineral zinc isn't stored naturally in your body, so it's essential to get a daily serving of zinc in order to supplement your body's needs. Your body certainly needs it: zinc is necessary for all sorts of vital happenings like cellular metabolism, wound healing, healthy pregnancies, proper taste and smell, and the functions of the immune system. It should come as no surprise, then, that this crucial mineral is also important for your hair.

The benefits

• Zinc helps with the production of sebum, the natural oil produced by your scalp that's essential for healthy, moisturized hair. It keeps the scalp conditioned, which helps to prevent dandruff. Zinc also keeps the hair shaft healthy and strong, minimizing hair loss.

  Without sufficient zinc, you may notice that your hair breaks easily and is slow to re-grow. Early graying, thinning, and balding can all be signs of a zinc deficiency.

Where to get it

• The best food sources of zinc are yeast, egg yolks, meat, oysters, liver, wheat germ, nuts, soy, pumpkin seeds, shrimp, and mussels. The body can't always absorb all the zinc in a given food source, so taking zinc supplements isn't a bad idea.

  The recommended dietary allowance (RDA) of zinc for adult males is 11 milligrams per day. Adult females need less: 8 milligrams per day. Zinc shouldn't be taken in conjunction with calcium, as calcium inhibits zinc absorption. Don't take your zinc with high-fiber foods, either, as the mineral will bind to the fiber and get flushed out of you.

The Drawbacks

• Ironically, too much zinc is also a cause of slowed hair growth and hair loss. Zinc can also lead to other mineral deficiencies, like copper, magnesium and iron, all of which are necessary for healthy hair growth. To avoid this vicious circle, never take more than the recommended amount of zinc supplements, and watch your intake of high-zinc foods.