Stress, hormonal changes, poor diet, and busy routines often affect hair health. Many of us look for fast solutions, but those usually do not last long. Doctors say strong hair does not come from shortcuts.
It comes from steady care and proper nutrition from within. What you eat plays a big role in how your hair grows, how strong it stays, and how much you shed.
Among the nutrients linked to hair health, biotin and zinc are often talked about. Dermatologists say these two help support hair growth and scalp health when taken the right way. Dr Pawan Singh, Associate Consultant and Dermatologist at Regency Health, Kanpur, spoke to Healthshots about why this vitamin and mineral pair can help make hair thicker and stronger over time.
They Help Hair Grow Strong From The Roots
Hair is mostly made of keratin, a protein that gives it strength. Biotin helps the body make keratin, which reduces breakage and keeps strands firm. Zinc supports healthy cell growth inside hair follicles, which helps new hair grow stronger from the roots.
They Keep The Scalp Healthy
A healthy scalp is needed for good hair growth. Zinc helps control oil on the scalp so it does not get too oily or too dry. Biotin helps keep the skin barrier healthy and hydrated. Together, they create a scalp environment where hair can grow without trouble.
They May Reduce Hair Fall Caused By Low Nutrients
Low biotin levels can lead to brittle hair and shedding, though this is not very common. Zinc deficiency, however, is more often linked to hair fall, especially in people with poor diets, digestion issues, or long-term stress. Taking both together helps improve hair strength and fullness by supporting follicle health.
They Support Hormones And Cell Energy
Zinc plays a role in hormone balance and enzyme activity that keeps hair follicles working well. Biotin supports energy production in cells, helping hair stay longer in its growth phase instead of falling early.
They Improve Hair Strength, Not Just Growth
Hair care is not only about growing more hair but also about keeping it strong. Biotin helps improve hair flexibility and reduces snapping. Zinc protects hair follicles from damage that can weaken strands over time. Together, they help hair look thicker and healthier.
Why Balance Matters, Says The Dermatologist
Dr Pawan warns that too much zinc can block iron absorption and may worsen hair fall. He suggests focusing on food first, such as eggs, seeds, legumes, and seafood. Supplements should only be taken after checking for deficiencies.
“Biotin and zinc are not quick fixes, but they provide strong nutritional support for healthier hair when used correctly,” Dr Pawan told Healthshots.
“By supporting keratin production, follicle function, and scalp balance, this combination helps improve hair strength over time. When paired with a balanced diet, stress control, and regular care, these nutrients can support thicker, more resilient hair realistically and sustainably,” he added.
