Vitamin and mineral deficiencies can cause many negative effects on the body, including hair loss…
In addition to genetic causes, age-related changes, stress, childbirth, illness, hormonal imbalance, immune system… deficiencies in certain vitamins and minerals can contribute to hair loss.
1. Vitamin D Deficiency
Vitamin D is an anti-inflammatory and immune-boosting nutrient. Chronic deficiency can lead to hair loss.
Vitamin D is important for supporting and maintaining healthy hair follicles. A deficiency can lead to hair loss or thinning hair.
Vitamin D Deficiency Symptoms
You may be deficient in vitamin D if you live in an area with little sun exposure and/or are vegetarian (or vegan). Symptoms of vitamin D deficiency include: Mood swings, fatigue, bone and joint pain, osteoporosis, muscle weakness or cramps, etc.
How to get more vitamin D
In addition to sunlight, you can get vitamin D from food. Foods rich in vitamin D include fatty fish (like salmon, sardines, etc.), mushrooms treated with ultraviolet light (check the product label for this), fortified milk, plant milk, and eggs, etc.
Your doctor may also recommend a vitamin D supplement if you are deficient.
Vitamin D deficiency can cause hair loss.
2. Iron Deficiency
Iron is an essential mineral that makes up hemoglobin, a protein in red blood cells that carries oxygen from the lungs to the body’s tissues, including hair.
The body will always prioritize essential functions, such as breathing and muscle movement, over growing hair. If the body’s iron stores are low, these organs will get priority over iron before hair, affecting the health of the hair.
Iron Deficiency Symptoms
A blood test is the best way to tell if you have iron deficiency (or iron deficiency anemia), but symptoms of iron deficiency can include: Pale skin, lack of energy, shortness of breath, and brittle nails.
How to get iron
Food sources of iron include fortified breads, breakfast cereals, beans, lentils, spinach, meat, and seafood. Your doctor may also prescribe iron supplements if needed.
3. Biotin Deficiency
Biotin is a B vitamin that is involved in the production of keratin (the protein that makes up hair). Studies on people with rare hair and scalp diseases and those with biotin deficiency have shown that biotin supplementation improves hair quality and growth. However, more research is needed on the potential benefits of biotin in other types of hair loss.
Symptoms of Biotin Deficiency
Most people get enough biotin in their diet. However, some people may be genetically deficient. People who are pregnant or breastfeeding may also be at risk of deficiency. If you are deficient in biotin, you may experience skin rashes, brittle nails, and hair loss.
How to supplement biotin
Food sources of biotin include beef liver, eggs, salmon, pork and beef, sunflower seeds, and sweet potatoes. A biotin supplement may be helpful, but consult your doctor before use.
Note: Biotin is a water-soluble vitamin, and the body will eliminate any excess biotin in the urine. However, many hair and nail supplements contain high doses of biotin (5,000 to 10,000 micrograms), which can interfere with thyroid function tests, leading to misdiagnosis and inappropriate treatment.
4. Folate and Vitamin B12 Deficiency
Folate and B12 are two B vitamins that work together to support hair follicle health. Both are involved in the production of nucleic acids, which play a role in the building of proteins — which are important for hair growth.
Symptoms of Folate or Vitamin B12 Deficiency
You may experience fatigue, weakness, hair loss, and pale skin if you have a folate deficiency. Vitamin B12 deficiency causes symptoms such as tingling, forgetfulness, slow thinking, mood swings, and a red, sore tongue.
How to Get Folate and Vitamin B12
Folate is found in beef liver, fortified breakfast cereals, rice, fruits, and vegetables. Meanwhile, food sources of vitamin B12 include beef liver, clams, oysters, nutritional yeast, salmon, tuna, milk, yogurt, and fortified breakfast cereals.
Your doctor may recommend supplements as needed.
5. Zinc Deficiency
Zinc is a mineral that plays a role in hundreds of bodily functions. One major function is helping the body metabolize other nutrients, including those that support healthy hair.
Zinc deficiency is linked to male or female pattern baldness (androgenic alopecia). Without zinc, many bodily functions cannot take place, resulting in hair loss.
Zinc also plays a role in thyroid function. If your thyroid is not functioning optimally, you may notice hair loss or thinning.
Symptoms of zinc deficiency
Along with thinning or patchy hair, you may experience loss of appetite, fatigue, and loss of taste.
Ways to Get More Zinc
Zinc is found in oysters, beef, turkey, crab, shrimp, fortified breakfast cereals, pumpkin seeds, cheese, and lentils. Zinc from animal products is more easily absorbed and used by the body. If you follow a vegetarian or vegan diet, consult a nutritionist to make sure you get enough zinc.
6. Vitamin C Deficiency
Vitamin C supports hair health by helping you absorb iron from foods. If you are iron deficient or taking iron supplements, make sure you get enough vitamin C.
Symptoms of vitamin C deficiency
A vitamin C deficiency can cause scurvy. This is not a common cause of hair loss. However, people on restricted diets are at risk of eliminating plant foods that provide vitamin C. Smokers and people with malabsorption diseases (such as Crohn’s disease, Celiac disease) and some cancers may also have lower vitamin C levels.
How to get more vitamin C
Fruits and vegetables, especially bell peppers, broccoli, citrus fruits, kiwis, strawberries, etc., are all good sources of vitamin C.
The body uses many vitamins and minerals to support hair health and growth. Deficiencies in vitamin D, iron, zinc, B vitamins, and vitamin C can contribute to hair loss. However, hair loss has many potential causes, including stress, genetics, and age-related changes, so it is best to consult your doctor or see a doctor to determine the cause and appropriate treatment.
