Hair loss can be caused by a variety of factors, including genetics, hormones, medications, stress, aging, and nutritional deficiencies. While some causes may be out of our control, ensuring you get adequate nutrition from your diet or supplements can help prevent and treat hair loss associated with nutritional shortfalls. In this article we talk about What Nutritional Deficiencies Lead to Hair Loss and How Can you Prevent Them?
Vitamins for Hair Growth
Several B complex vitamins are particularly important for hair follicle health and normal hair production. Deficiencies in these water-soluble micronutrients can disrupt the hair growth cycle and cause excessive shedding or thinning.
Biotin
Biotin, also known as vitamin B7, aids in the metabolism of amino acids, fats, and carbohydrates. Studies show that a biotin deficiency can lead to brittle hair and hair loss. Good dietary sources include egg yolks, liver, soybeans, yeast, whole grains, legumes, cauliflower, mushrooms, spinach, milk, and bananas. The recommended daily intake is 30 mcg but doses up to 10,000 mcg per day have been used to successfully treat hair loss.
Niacin
Niacin or vitamin B3 is important for circulation and delivering nutrients to hair follicles. Deficiency can cause flaky, red skin rashes and hair loss. Dietary sources include poultry, fish, nuts, seeds, grains, legumes, eggs, milk, green vegetables, and fortified cereals. The RDA for niacin is 14-16 mg per day for healthy adults.
Pantothenic Acid
Also known as vitamin B5, pantothenic acid helps create coenzyme A, which is needed to metabolize proteins, carbohydrates, and fats. It also may help regulate hair cell division and growth. It can be found in meat, dairy, whole grains, broccoli, avocado, and royal jelly. The adequate intake is 5 mg daily.
Vitamin A
Vitamin A helps produce healthy sebum, which conditions the scalp and keeps hair moisturized. It also may help regulate cell production in hair follicles. Dietary sources include liver, fish, dairy, eggs, dark leafy greens, carrots, sweet potatoes, and fruits like mango, papaya, and apricots. The RDA is 700-900 mcg RAE (retinol activity equivalents) each day.
Vitamin C
Vitamin C aids collagen production, which gives structure to hair shafts. A deficiency can cause dry, weak hair that breaks easily. Citrus fruits, red peppers, strawberries, broccoli, Brussels sprouts, potatoes, tomatoes, and leafy greens are good sources. The RDA is 75-90 mg per day for adults. Higher doses around 500-1000 mg are often used for hair health.
Vitamin D
Emerging research shows vitamin D may help stimulate new and active hair follicles. Fatty fish like salmon and tuna have the most naturally occurring vitamin D, but it’s also added to foods like milk, yogurt, orange juice and cereal. Many people need supplements to reach the RDA of 600 IU (800 IU for those over 70 years old).
Vitamin E
Vitamin E improves blood circulation in the scalp to nourish hair follicles and may help strengthen hair strands. It’s found in plant oils, nuts, seeds, spinach, broccoli, kiwi, mangos, tomatoes, and avocados. The RDA for adults is 15 mg alpha-tocopherol equivalents (22.4 IU) per day.
Minerals for Hair Loss
The minerals iron, zinc, selenium, magnesium, and calcium are also vital to hair health and preventing nutrient-related hair shedding or thinning.
Iron
Iron carries oxygen to cells throughout the body including the hair follicles. Too little can lead to anemia, fatigue, headaches, hair loss, and growth cessation. Iron-rich foods include red meat, organ meats, spinach, lentils, spirulina, raisins, and pumpkin seeds. The RDA is 8-18 mg but levels up to 60-80 mg are safe if needed for hair regrowth.
Zinc
Zinc is essential for DNA and protein production in hair follicle cells and may help regulate hormone levels linked to controlling the hair growth cycle. Oysters have the most zinc per serving, along with red meat, poultry, beans, nuts, whole grains, and dairy. The RDA is 8-11 mg daily for most adults. Up to 50 mg daily is considered safe.
Selenium
Selenium is an antioxidant that protects hair follicles from damage and preserves thickness. Brazil nuts provide nearly 1,000% of your daily value in just one ounce. Other sources are tuna, eggs, sunflower seeds, mushrooms, poultry, spinach and cottage cheese. 55 mcg per day is the standard recommendation.
Magnesium
Magnesium helps regulate enzyme function and vitamin D synthesis, aiding hair follicle health. Dietary sources include dark leafy greens, nuts, seeds, fish, beans, avocados, bananas, and dark chocolate. The RDA for adults is 310-420 mg daily.
Calcium
Calcium is necessary for stimulating hair follicle cells. Low levels may lead to dryness and slowed growth. Dairy products like yogurt, milk, and cheese offer the most calcium, along with canned fish, leafy greens, legumes, tofu, and calcium-fortified foods. The RDA is 1,000 – 1,300 mg daily.
Other Nutrients for Hair Loss
Healthy fats, antioxidants, and proteins provide additional building blocks for strong hair. Getting sufficient daily amounts can help maintain thickness and shine.
Omega-3 Fatty Acids
Omega-3s nourish hair follicles by enhancing blood flow and cell growth. They aid protein absorption for thick strands less prone to damage and excess shedding. Fatty fish like salmon and mackerel have the highest amounts, along with walnuts, chia seeds, flaxseeds, and Brussels sprouts. 1-2 grams per day provides benefits.
Antioxidants
Antioxidants counteract oxidative stress from free radicals that can impair hair growth genes. Astaxanthin, lycopene, and beta-carotene are powerful antioxidants found in microalgae, tomatoes, carrots, spinach, and tropical fruits like papaya, guava, and watermelon.
Protein
Adequate daily protein provides amino acids that combine to form keratin, the fibrous structural protein that makes up 90% of hair strands. Without enough, hair can become dry and brittle. Lean meats, eggs, legumes, nuts, seeds, and dairy products are high in protein. Most adults need around 0.8 grams of protein per kilogram of body weight.
The Takeaway
Hair health depends largely on getting enough essential vitamins, minerals, proteins, antioxidants and healthy fats necessary for optimal hair follicle function and growth cycles. Nutritional deficiencies can disrupt hormone balances, circulation, cell regeneration, enzyme reactions, and protein structures vital to producing strong, shiny hair.
Eating a balanced whole food diet high in fruits, vegetables, lean proteins, nuts, seeds, and anti-inflammatory omega-3 fats can help prevent common insufficiencies tied to hair loss. Targeted use of supplements like biotin, vitamin D, iron, zinc, and marine proteins can also offer additional support and successfully restore hair.
Getting tested for deficiencies and working with a healthcare provider allows customization of dietary changes or nutraceuticals needed for your unique biochemistry and metabolic needs. With the right nutrition plan tailored to your individual requirements, you can counteract many common nutrient-related causes of temporary shedding or thinning hair. I sincerely hope you find this “What Nutritional Deficiencies Lead to Hair Loss and How Can I Prevent Them?” article helpful.
