A healthy diet may help keep your hair shiny and strong. If you are not getting the correct nutrients from food, you may see the negative effects in your hair.”
Most common vitamin deficiencies in men
- Vitamin D
- Vitamin B6
- Vitamin B12
- Folic acid
- Magnesium
- Calcium
- Iron
- Iodine
Most common vitamin deficiencies in women
- Vitamin B12
- Iodine
- Iron
- Vitamin D
- Calcium
1. Vitamin D
Vitamin D deficiency can manifest as dry, brittle hair that breaks easily. Moderate to excessive shedding and thinning hair may also occur. Studies have even proven that low levels of vitamin D are also responsible for premature graying. Diagnosing vitamin D deficiency involves a simple blood test to check levels.
Treatment typically involves daily vitamin D supplementation, often around 2,000-4,000 IU. However, the dosage should be personalized and confirmed by a healthcare provider to avoid toxicity or interactions with other medications. Doctors recommend rechecking levels after 3 months of treatment. Other ways to restore vitamin D levels include:
•Increasing sunshine exposure for natural vitamin D production
•Eating more vitamin D-rich foods like fatty fish, egg yolks, fortified dairy
2. Vitamin A
Deficiency in vitamin A can lead to noticeable thinning of hair and increased daily shedding. The regrowth period after hair loss episodes may also be prolonged. Dandruff flaking is another common symptom of low vitamin A levels. Doctors can diagnose deficiency through a blood test checking levels of vitamin A/retinol.
The good news is vitamin A deficiency can be reversed. Taking vitamin A tablets or capsules daily helps restore levels, though pregnant women should consult a doctor regarding safe dosages. Increasing vitamin A-rich orange and yellow vegetables like carrots, sweet potatoes, squash, green peppers and dark leafy greens in the diet provides natural sources. Cod liver oil is another option for obtaining vitamin A. With treatment, the hair thinning and shedding symptoms can be reduced over time.
3. Vitamin E
Inadequate vitamin E can manifest as increased daily hair shedding and progressive thinning of scalp hair. Dry, damaged strands prone to split ends and breakage may also indicate deficiency. Doctors diagnose low vitamin E through a blood test screening levels of vitamin E/alpha-tocopherol. Low vitamin E levels most often affect people with autoimmune diseases like psoriasis or alopecia areata.
Thankfully, vitamin E deficiency can be corrected. Taking daily vitamin E supplements helps increase levels. Consuming more vitamin E-rich foods like sunflower seeds, almonds, spinach, and avocado can provide dietary sources. Applying natural oils like olive oil and rose hip oil to hair and scalp provides additional benefits. With replenished vitamin E levels, hair shedding and damage can be minimized for thicker, healthier hair.
4. Vitamin C
Vitamin C deficiency can lead to:
- Dry, splitting hair
- Increased shedding
- Slow regrowth after hair loss episodes
- Brittle, breaking strands
Diagnosis involves screening vitamin C/ascorbic acid levels in the blood.
Daily vitamin C supplementation can correct deficiency. Try including in your diet more vitamin C-rich foods like citrus fruits, peppers, broccoli, and strawberries can also help restore levels. Topical vitamin C applications may provide additional benefits.
5. Folic Acid
Folic acid, known also as vitamin B9, is important for facilitating cell division and growth. When the body has inadequate folic acid, it can impair the rapid cell division needed for the continual production of new hair by follicles. This slower cell production causes both increased hair loss and slowed regrowth after shedding episodes. Doctors can detect folic acid deficiency by testing blood levels and looking for values that could indicate that a deficiency is present.
The promising news is folic acid deficiency can be corrected through both diet and supplements. Taking a daily folic acid tablet can help restore adequate levels efficiently. Eating more folate-rich foods like leafy greens, citrus fruits, beans, and lentils can also bump up levels. With sufficient folic acid intake from these sources, healthy rapid cell division and hair follicle production are supported, nurturing optimal hair thickness and growth.
6. Biotin
Also known as vitamin B7, biotin is important for enzymatic reactions involved in amino acid and fat metabolism. Deficiency in biotin is associated with hair thinning and shedding. While supplementing with biotin may help correct an underlying deficiency, its benefits for treating hair loss in those without a deficiency are still under debate. The best sources of biotin are whole grains, eggs, nuts and seeds. Getting adequate dietary biotin can help maintain cellular processes crucial for optimal hair growth and luster. However, you can also get a biotin supplement from providers like The Independent Pharmacy.
7. Zinc
Zinc is an essential mineral that plays critical roles in hair health, including enabling cell growth, protein production, hormone regulation and antioxidant protection within follicles. When zinc is deficient, these processes are impaired, often leading to thinning hair and increased shedding, known as telogen effluvium.
Strategies to correct zinc deficiency focus on increasing dietary intake of zinc-rich foods like oysters and spinach, taking the right dosage of supplemental zinc daily under medical supervision, getting blood tested to confirm deficiency, and treating any digestive issues impacting absorption. Restoring adequate zinc levels helps normalize follicle cell function to minimize shedding while supporting healthy regrowth.
8. Vitamin B6
Vitamin B6, also known as pyridoxine, plays essential roles in many biochemical and enzymatic reactions in the body that affect hair health. If you’re not getting enough of this important vitamin, your hair might start to thin or fall out more than usual. Doctors can diagnose a vitamin B6 deficiency through blood tests.
The good news is restoring adequate vitamin B6 levels is achievable through both diet and supplementation under medical supervision. Consuming vitamin B6-rich foods like poultry, potatoes, bananas and nuts can help normalize levels efficiently. Taking a daily vitamin B6 supplement may also be recommended. Getting sufficient vitamin B6 supports healthy enzymatic activity and protein synthesis in follicles for strong, lustrous hairs.
9. Iron
Nutritional deficiency in iron can lead to increased daily shedding of scalp hairs and stunted hair growth, resulting in progressive thinning over time. Doctors can diagnose iron deficiency through a blood test screening serum ferritin levels – readings below 30 ng/mL often indicate deficiency.
The good news is iron deficiency is treatable through both dietary and supplemental strategies. Taking iron supplements orally on a daily basis helps restore levels quickly under medical supervision. Dietary changes to increase consumption of iron-rich foods like red meat, beans, lentils, spinach, and fortified grains can provide natural plant-based and animal-based sources of this essential mineral. Iron is also commonly found in prenatal vitamins. With replenished iron levels, excessive hair shedding decreases, and healthy regrowth cycles return.
10. Essential Fatty Acids
Essential fatty acids like omega-3s are important for nurturing a healthy scalp environment. Deficiency in these fatty acids can contribute to a dry, itchy scalp and brittle hair prone to damage. Doctors can check for essential fatty acid deficiency through blood tests that measure omega-3 levels. When the omega-3 index drops below 8%, your levels might be too low.
The positive news is this deficiency is reversible through both diet and supplementation. Taking omega-3 supplements like fish oil capsules can help raise levels efficiently. Eating more omega-3-rich foods like salmon, walnuts, and flaxseeds also provides dietary essential fatty acids. Getting adequate amounts of these essential fats supports a well-nourished, lubricated scalp to minimize hair dryness and brittleness.
Holistic Approaches to Treatment
- Aim for a varied diet of fruits, vegetables, pulses, beans, proteins and healthy fats
- Aim for different colors of foods per day – think the rainbow!
- Choose whole foods over processed foods
- Drink plenty of water
When it comes to building your meals, Nicholas recommends including:
- Iron-rich foods such as spinach
- Vitamin A-containing foods such as carrots
- Protein-rich foods such as eggs, milk
- Zinc-rich foods like green peas, eggs, wheat germ, and chickpeas
Lifestyle Changes
- Certain lifestyle habits can minimize hair loss and damage while optimizing growth:
- Manage emotional stress through yoga, meditation, journaling
- Quit smoking, as toxins impede follicle growth
- Scalp massage to stimulate circulation
- Protect hair from sun damage with hats, gentle styling
