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Benefits of zinc for hair

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Discover the benefits of zinc for hair.

When you lose hair , you don’t have time to try every supplement until you find one that works.

Seeing how the volume of hair is decreasing can create a lot of anxiety. Therefore, you should know that zinc is one of the key components that you should look for in hair loss products.Benefits of zinc for hair


Zinc is an essential mineral found naturally in various foods. Animal proteins are one of the main sources of zinc and, although it is also present in some plant foods (whole grains, legumes or nuts), they do not provide the same amount due to the dynamics of absorption in the combination of this mineral with antioxidants.

Zinc has benefits on the immune system, skin wound healing, cell metabolism and growth. In addition, it prevents hair loss and contributes to the improvement of disorders such as psoriasis, dermatitis or acne.

The body needs to obtain it regularly and continuously to maintain these functions.


Its deficiency can cause hair loss and, in fact, lower blood levels have been found in men suffering from alopecia.

Likewise, there are other symptoms that indicate zinc deficiency, such as loss of appetite, delayed growth or sexual maturation, immune deficiency or skin problems.

Among the latter, there is a genetic disease called acrodermatitis enteropathica , which caused death in those who suffered from it until researchers found its cause, which is a severe zinc deficiency.

In general, some people are at higher risk of zinc deficiency than others. For example, this occurs in the case of premature children, malnourished people, people with irritable bowel syndrome, sickle cell anemia, celiac disease, liver disorders, alcoholism or the elderly and strict vegetarians.

How to consume zinc

When taking zinc supplements, it is important to know the dose and the possible adverse effects. The RDA for adults is 11 milligrams. With a diet rich in protein, it should not be difficult to achieve this amount.

However, people at risk of deficiency may benefit from additional consumption in pills or supplements that can be easily found at a nearby pharmacy.


It is considered that 40 milligrams per day should not be exceeded, since it can cause side effects that include nausea, vomiting or diarrhea.


In the long term, excessive zinc intake could lead to copper deficiency or a compromised immune system. In addition, interactions with medications such as some antibiotics or diuretics, among others, must be taken into account.

Magnesium and biotin to strengthen hair

Another essential micronutrient is magnesium . This mineral plays a crucial role in processes such as protein synthesis, neuromuscular transmission, blood glucose control or kidney function.

Magnesium has anti-inflammatory properties and improves the condition of the joints, skin and hair, making it a mineral whose multiple benefits must be taken full advantage of. It can be taken as a supplement and consumed foods such as sunflower seeds, almonds, spinach, walnuts, quinoa or avocado.

In addition to zinc or magnesium, the role of biotin or vitamin B7 is very important in hair treatment. This vitamin is found naturally in foods such as nuts, eggs, and vegetables. For this reason it is also advisable to use, for example, almond oil on the hair .


Biotin is part of the group of B vitamins, which help the body convert food into energy and metabolize fats and proteins. Its properties are considered to help strengthen nails and hair, preventing breakage and increasing its thickness.

Vitamin supplements

If you suffer from hair loss, it is highly recommended that you improve your diet and consider taking a supplement with the necessary components to prevent further loss. There are many options on the market and the best ones can be obtained at the pharmacy:

Vitamin A. Also called retinol, it is essential for good vision, as well as maintaining a healthy immune system and skin. It is highly valued within the beauty industry for its anti-aging and acne treatment properties. When there is a deficiency of this vitamin, hair loss and problems with scaling and dry skin occur.

You can also increase your intake by consuming fruits and vegetables, dairy products, fish, liver and fortified cereals.

Vitamin C. It acts as an antioxidant in the body, in addition to protecting from UVA rays. The body uses it to generate collagen and also as a barrier against free radicals, such as tobacco smoke or pollution.


Apart from vitamin complexes, it can be consumed in citrus fruits such as lemon, oranges, tangerines, strawberries, grapefruit, pineapple or kiwi


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