Biotin and zinc for hair: what they do and where to find them
Biotin and zinc each contribute to the maintenance of normal hair, which is why they appear together in many hair-care supplements. You can find both in everyday South African foods such as eggs, liver, meat, nuts and pumpkin seeds, and a supplement can add to a balanced plate.
Key takeaways
- Biotin and zinc both contribute to the maintenance of normal hair.
- Eggs, liver, nuts, seeds and meat are good everyday sources.
- Biotin can affect some laboratory test results, so tell your GP and lab.
- Follow the directions on the pack and do not double up on products.
- Speak to your GP or pharmacist first if you take regular medicine.
What is biotin?
Biotin is a water-soluble B vitamin, also known as vitamin B7 or vitamin H. Your body uses it to turn food into energy, and it contributes to the maintenance of normal hair and normal skin.
Because biotin is water-soluble, your body does not store large reserves, so a regular supply from food or a supplement is part of normal nutrition. Most people who eat a varied diet take in biotin every day without thinking about it, and a hair formula simply adds a measured amount on top.
What is zinc?
Zinc is a trace mineral that takes part in hundreds of processes in the body. It contributes to the maintenance of normal hair, normal skin and nails, and to the normal function of the immune system.
The body does not store zinc in large amounts either, which is why regular intake through food matters. Meat, seeds and beans are the usual sources, and a supplement can help on weeks when meals are rushed or irregular.
Why are biotin and zinc often combined?
Hair follicles are among the most active tissues in the body, and they rely on several nutrients working together. Biotin and zinc each contribute to the maintenance of normal hair, so formulas often pair them with vitamin D, vitamin E and folic acid.
Hairon is one South African example. Its label lists saw palmetto, biotin, zinc and vitamin D3 on the front, with vitamin E and folic acid in the formula, and the pack carries the full list with amounts.
Which South African foods contain biotin and zinc?
A varied diet already supplies both nutrients. The list below shows everyday foods that are easy to find in local shops and markets.
Cooking methods matter a little too. Eggs are best cooked through, and shelling nuts and seeds fresh keeps their flavour.
| Food | Biotin | Zinc |
|---|---|---|
| Eggs (cooked) | Good source | Some |
| Liver (beef or chicken) | Good source | Good source |
| Red meat such as beef and lamb | Some | Good source |
| Nuts such as almonds and peanuts | Good source | Some |
| Pumpkin seeds and sunflower seeds | Some | Good source |
| Beans, lentils and chickpeas | Some | Some |
| Sweet potato and mushrooms | Some | Some |
How can I build biotin and zinc into my week?
Small habits go a long way. A boiled egg at breakfast, a handful of pumpkin seeds on your porridge, peanuts as a snack and a meat or bean stew at supper cover a lot of ground.
Vegetarians can lean on seeds, nuts, beans and lentils, and vegetable-rich pots of morogo or spinach with pap add variety to the plate.
Should I take biotin and zinc as a supplement?
Some people choose a supplement for convenience, particularly when their meals are irregular. A hair formula can fit into a routine that already includes balanced meals and good hair care.
Follow the directions on the pack. Hairon, for example, comes with directions for one capsule a day after a meal with a glass of water. Do not combine several products that all contain biotin or zinc, and if you take regular medicine, are pregnant or breastfeeding, check with your GP or pharmacist first.
Does biotin affect blood test results?
Yes, it can. Biotin may interfere with some laboratory tests, including certain hormone and heart-related tests, making results read higher or lower than they truly are.
If you take a biotin supplement, tell your GP and the person taking your blood sample before any test. Your doctor may suggest pausing it for a short while beforehand.
Mention biotin, and any multivitamin or hair formula that contains it, whenever you book a blood test.
Is there anything else to know about safety?
Zinc is useful in the amounts printed on a pack, and more is not better. High zinc intake over a long period can interfere with how the body handles other minerals, so keep to the directions.
If you notice any unusual reaction, stop taking the product and speak to a pharmacist or your GP.
Frequently asked questions
Does biotin help hair grow?
Biotin contributes to the maintenance of normal hair, which is the standard wording for this vitamin. It sits alongside balanced meals, scalp care and gentle styling.
Which foods are high in biotin?
Cooked eggs, liver, nuts, seeds and legumes are common sources. A varied diet usually provides a good share of what you need.
Which foods are high in zinc?
Red meat, liver, pumpkin seeds, sunflower seeds, beans and lentils are all useful sources of zinc.
Can I take biotin and zinc together?
Many hair supplements combine them. Follow the directions on the pack, avoid doubling up with other products and check with your GP or pharmacist if you take regular medicine.
Why should I tell my lab that I take biotin?
Biotin can affect some laboratory test results. Telling your GP and the lab lets them interpret your results correctly.
How long should I take biotin and zinc for hair?
Many people follow a routine for a few months before judging it, since hair grows slowly. Follow the directions on your pack.
Is Hairon a biotin and zinc supplement?
Hairon is a capsule supplement whose label names saw palmetto, biotin, zinc and vitamin D3, together with vitamin E and folic acid in the formula. The pack lists the full amounts.
