Iron deficiency stands as the leading nutritional trigger for hair shedding, disrupting oxygen delivery to follicles via hemoglobin. Correcting iron deficiency hair loss often restores growth, especially when ferritin stores are replenished.
The Iron-Hair Link Explained
Hair follicles demand iron for oxygen transport and DNA synthesis during rapid growth phases. Low iron starves them, pushing follicles into resting telogen prematurely – hence diffuse thinning.
Ferritin, the iron storage protein, depletes first in follicles before anemia sets in, making low ferritin hair loss an early warning even with normal hemoglobin.
Optimal Ferritin Levels for Hair
Dermatologists debate ferritin levels for hair growth: Standard labs flag below 15-30 ng/mL as deficient, but hair experts target 70+ ng/mL for optimal cycling.
Levels under 40 ng/mL often correlate with shedding; women may need 100+ due to menstrual losses. The “70+ debate” stems from studies linking sub-70 ferritin to stalled regrowth.
Beyond Hair: Key Symptoms
Anemia and hair loss coincide with fatigue, pale skin, brittle nails, restless legs, and cravings for ice or dirt (pica). Shortness of breath and headaches signal advanced depletion.
Scalp-specific clues include increased shedding (100+ hairs daily) without clumping, plus dry, lackluster strands.
High-Risk Groups
Women face highest odds from heavy periods, pregnancy, or vegan diets lacking heme iron. Vegetarians, endurance athletes (sweat losses), and those with gut issues like celiac absorb poorly.
Postmenopausal shifts or hypothyroidism compound risks.
Testing Protocol
Request serum ferritin, iron, TIBC, and CBC from your doctor – specify hair loss context for the ferritin focus. Retest every 3 months during correction; avoid self-dosing to prevent overload.
Iron-Rich Foods List
Boost intake naturally:
- Heme sources: Beef liver (5mg/3oz), oysters, chicken.
- Non-heme: Spinach, lentils, quinoa, fortified cereals.
- Pair with vitamin C (oranges, peppers) for 2-3x absorption; skip tea/coffee near meals.
Aim 18mg daily for women, 8mg men.
Top Supplements and Tips
Iron supplements for hair favor ferrous bisglycinate (gentle, high absorption) at 25-65mg elemental iron daily. Take on empty stomach with vitamin C; enteric-coated reduces nausea.
Slow-release or IV iron suits poor absorbers. Monitor ferritin rise: 10-20 ng/mL monthly ideal.
Regrowth Timeline
Post-correction, shedding slows in 1-3 months; visible what ferritin level causes hair loss recovery hits 4-6 months as new anagen hairs emerge. Full density takes 9-12 months – patience key.
Rule Out Other Causes
If ferritin normalizes without improvement, check thyroid, vitamin D, zinc, or hormones. Telogen effluvium from stress/meds mimics; biopsy confirms.