Nobody walks into my salon and says “I think I need more zinc.” But a surprising number of people who come in with thinning hair, slow growth, or a flaky scalp turn out to have a zinc problem once they get bloodwork done.
It’s one of those quiet deficiencies that doesn’t announce itself until things start going wrong.
What zinc does for your hair
Zinc is essential for cell division — and your hair follicle is one of the fastest-dividing cell structures in your body. When zinc is low, that process slows down. Follicles shrink, hair grows thinner, shedding increases.
It also plays a role in oil gland function around the follicle. Low zinc can mean a dry, flaky scalp or, paradoxically, an overly oily one. The sebaceous glands don’t regulate properly without adequate zinc.
Who’s at risk
Vegetarians and vegans top the list. The best zinc sources are animal-based — red meat, shellfish, poultry. Plant-based zinc (from nuts, seeds, legumes) is less bioavailable because phytates in those foods inhibit absorption.
People with gut issues — IBS, Crohn’s, celiac — often absorb zinc poorly even if their intake is adequate. Same with heavy drinkers, as alcohol interferes with zinc absorption.
Women on birth control pills may have lower zinc levels, as estrogen can affect mineral balance. And athletes who sweat heavily lose zinc through perspiration.
Signs to watch for
Hair thinning or increased shedding. Brittle nails (zinc affects keratin production everywhere, not just hair). Slow wound healing. Frequent colds. Loss of taste or smell. White spots on fingernails — though this one is debated.
None of these are conclusive on their own. Together, they paint a picture.
What to do about it
Get tested. A serum zinc test is simple and most doctors will order it if you ask, especially if you’re experiencing hair loss. Normal range is typically 80–120 mcg/dL.
If you’re low, dietary changes are the first step. Oysters are the single richest source. Red meat, crab, and chicken are all solid. For plant-based eaters, pumpkin seeds, chickpeas, and cashews are your best options — pair them with vitamin C to improve absorption.
Supplementation is an option but be careful — too much zinc depletes copper, which causes its own set of problems. Don’t megadose. 15–30mg daily is typically sufficient unless your doctor says otherwise.
What I can tell you from the chair
I can’t diagnose a zinc deficiency by looking at your hair. But I can tell when something internal is going on, and I’ll tell you if I think you should see your doctor. That’s part of the job — not playing doctor, but knowing when to suggest one.
In the meantime, Davines Naturaltech Energizing products support scalp health topically, and we can adjust your styling to work with what you’ve got while things improve internally.
Book at Reverie if your hair isn’t behaving the way it used to. We’ll help you figure out why.
