Nutritional Duo Biotin and Zinc for Hair

When it comes to talk about hair health, biotin and zinc almost go together like salt and pepper.

Biotin

Biotin, or vitamin B7, is central for turning food into energy. It’s also needed to make keratin, the protein building blocks of our hair, skin and nails.

How much biotin do we need?

Australian Dietary Guidelines recommend that most adult males need 30 micrograms of biotin daily, and most females need 25 micrograms. These amounts vary according to age and gender.

Incorporating Biotin in the diet

Biotin is found in eggs, liver, salmon, pork chops, vegetables such as sweet potatoes and broccoli, wheat and oat cereals, almonds and dairy products. 

Zinc

Zinc is a key mineral for the body’s growth and development and many body functions and systems, such as supporting immune health and wound healing. 

It also helps form proteins such as keratin for hair, skin and nails. According to the Australasian College of Dermatologists, people with inadequate zinc intake may experience hair loss. 

How much zinc do we need?

Th recommended daily intake (RDI) varies by age and gender. It is 14 milligrams (mg) for males, while for females, it is 8mg.

Incorporating zinc into the diet

You can get your zinc from foods such as oysters, eggs, nuts, meat, fish, poultry, seafood, eggs, fish, dark chocolate, beans, whole grains and dairy products. 

Some breakfast cereals are fortified with zinc.

Other nutrients that can contribute to hair with vitality, include:

According to the International Society of Hair Restoration Surgery (ISHRS), proteins and collagen, in particular, are necessary for the growth of all skin and hair structures.

Vitamin C is essential for synthesising collagen, to support hair growth.health 

The hair follicle is almost made entirely of keratin protein, so protein is essential for producing normal, healthy hair. 

More tips for maintaining hair health

According to Harvard University, nutrition is the most one of the best ways to foster healthy hair. However, the other main steps that can contribute are:

• Keeping scalp and hair clean: Regularly cleanse the hair with shampoo to remove and prevent build-up of dead skin cells and sebum, which can cause irritation, infection or inflammation, leading to poor hair health symptoms, including hair loss and thinning. 

How often to wash hair varies according to hair type, length and other factors. However, if your hair is experiencing dryness or hair breakage, that could be a sign of washing too much. 

Hair oiliness or itchy scalp usually indicates that it’s not being washed enough. 

• Gentle hair care: This means using products free of harsh chemicals and fragrances. The Hair Health Institute recommends choosing high-quality, natural-based products such as coconut, argan, and aloe vera as they hydrate, nourish, and promote a balanced scalp environment.
• Handle your hair with care by avoiding heated appliances such as hair dryers and styling tongs where possible and pulling too tightly on the hair, such as with tight hairstyles. If you need heat, use a hair protectant product and choose the lowest heat setting possible.
• After swimming in chlorinated water, rinse your hair immediately after to remove the chlorine. Consider using a clarifying shampoo once a week to remove any build-up from chlorine or styling products.
• Sun protection: UV exposure from the sun can lead to weaker, dry hair that is prone to breakage. Protect your hair and scalp with hats, umbrellas, and hair products that have UV protection. 
• Moisturise: To prevent dryness and split ends, moisturise your hair with products such as conditioners and hair masks and repair products such as occasional deep conditioning treatments. 
• Remember scalp health: It’s easy to forget that the scalp is the foundation for healthy hair. This involves keeping it clean to prevent build-up and massage your scalp when possible to stimulate blood flow and promote hair growth.

Nutrition 

Zinc, biotin, and other significant nutrients for hair can be found in our daily diet. This is why supplements are generally only recommended when there is a deficiency or challenges with meeting the recommended amounts. 

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