Hair loss is a common issue, affecting 15.4 million people in the UK alone. It's caused by various factors, including genetics, hormones, stress, and poor nutrition. Vitamins play a crucial role in maintaining the health of our hair. So it makes sense that the deficiency of certain vitamins is associated with hair loss.
This article will focus on the types of deficiency that can lead to hair loss and explore the importance of different nutrients for hair health.
Understanding Hair Loss
Hair loss, also known as alopecia, is a condition where hair falls out from the scalp or other parts of the body. It can occur gradually or suddenly, leading to thinning hair, patchy hair loss, a receding hairline, and baldness.
Understanding the causes of hair loss is essential for effective treatment and prevention. Some common causes include:
-
Genetics: Hereditary conditions, such as male or female pattern hair loss (androgenetic alopecia), can contribute to hair loss. Whilst we know some types run in families, further research is needed to understand hereditary hair loss.
-
Environmental factors: Factors like sun exposure, pollution, and harsh chemicals can damage the hair and lead you to lose hair. As can excessive heat, and tight hairstyles (also known as traction alopecia).
-
Stress: Long-term stress often leads to poor hair growth, as follicles remain in the resting stage of the hair growth cycle. As new hair growth is limited, hair eventually falls out and isn't replaced. This results in hair thinning and slow hair loss.
-
Medical conditions: Thyroid issues, autoimmune disease, and other health conditions can lead to male and female hair loss. If you start losing hair and you're worried, speak to a healthcare professional.
-
Nutritional deficiencies: As we've mentioned, essential nutrients are important for healthy hair growth. A diet lacking in key vitamins and minerals puts you at increased risk of hair loss. More on this below.
Importance of Nutrition for Hair Health
The scalp is a good indicator of general health that's easily affected by a poor diet. Hair follicles require a variety of nutrients to grow, divide, and produce hair.
Most of these nutrients can be found in a healthy and varied diet. However, some people choose to take supplements to avoid hair loss caused by a deficiency.
Vitamins A, B, C, D, E, zinc, iron, biotin, protein, and fatty acids are all important to support new hair follicles and stimulate hair growth.
If you're concerned about your hair growth, a healthcare professional or registered dietitian can help. Remember, supplements aren't suitable for everyone, and a medical professional may want to confirm any deficiencies with a blood test.
Vitamin Deficiencies Linked to Hair Loss
Vitamin D
Vitamin D has important anti-inflammatory properties and helps regulate the hair growth cycle and hair follicle growth. A vitamin D deficiency is linked to several types of hair loss, including telogen effluvium, androgenetic alopecia, alopecia areata, and trichotillomania.
Vitamin D is absorbed through direct sunlight, and eating oily fish, eggs, and red meat. Vitamin D supplements are another way to make sure you're getting enough.
As vitamin D deficiencies are common, the NHS recommends everyone above 4 years old take vitamin D supplements through the autumn and winter. Many could benefit from taking vitamin D throughout the whole year.
The recommended vitamin D supplement dose is 10 micrograms but may be increased if blood tests show a vitamin D deficiency.
Biotin (Vitamin B7)
Also known as vitamin B7, biotin is a water-soluble vitamin that may help prevent hair loss. There's some evidence that it may also stimulate hair growth, but more research is needed.
Biotin is involved in the metabolism of protein, fats and carbohydrates, which are essential for maintaining healthy hair follicles.
While biotin supplements are often promoted for hair, skin, and nail health, there's limited evidence supporting their effectiveness unless you have a confirmed deficiency.
Biotin can be obtained from various dietary sources, including red meat, eggs, fish, seeds, nuts, and some vegetables.
Most people in the UK are getting enough biotin from their diet, so don't require extra biotin in other forms. The recommended daily dose of biotin is 30 mcg.
If you lack biotin, you may experience hair thinning and loss, brittle nails, rashes, skin infections, and rarely neurological issues including seizures. Talk to your doctor if you're worried you might be deficient.
Vitamin B12
Vitamin B12 is necessary for the production of oxygen-rich red blood cells, which nourish hair follicles and promote healthy hair growth.
A deficiency in Vitamin B12 may prevent hair follicles from receiving the necessary oxygen and nutrients for growth.
Other symptoms of a B12 deficiency include tiredness, pale skin, reduced ability to combat infection, weakness, and tingling of the hands and feet.
Good dietary sources of B12 include dairy products, eggs, meat, and fortified cereals, meaning vegans are at a higher risk of becoming deficient. B12 supplements with doses between 50 and 150 micrograms can help.
If you're worried about a B12 deficiency, consult a healthcare professional for proper diagnosis and treatment.
Iron
Iron is another nutrient that's important for red blood cells and oxygen transport around the body. A lack of iron is known as iron deficiency anaemia. There's limited evidence04745-6/fulltext) to suggest iron deficiency anaemia alone causes hair loss, but it can affect hair quality.
Common symptoms of iron deficiency include tiredness, paleness, shortness of breath, and brittle nails. Low iron levels can be improved by eating foods like red meat, fish, leafy greens, fortified foods, and legumes.
Supplements can also help, but the dose varies. Men and non-menstruating women should aim for 8.7mg a day, and women aged 19-49 should aim for 14.8mg.
Iron deficiency anaemia can be a sign of a more serious medical condition, so consider getting checked out by a doctor.
Zinc
Zinc is an important nutrient to build and maintain healthy cells, including your hair follicles. Studies show that low zinc may be linked to hair loss conditions such as alopecia areata.
Common signs of zinc deficiency include frequent infections, poor wound healing, skin and hair changes, and eye problems. A deficiency can be improved by a diet rich in dairy, shellfish, meat, and bread.
Zinc supplements can help, but more than 25mg a day can be harmful. Women should aim for 9.5mg and men for 7mg.
Other Important Nutrients and Minerals
Vitamins A, C, and E help regulate cell growth, and sebum production, and work as antioxidants to maintain hair health.
Protein is important to make hair strong and healthy, and fatty acids (like omega 3) can help stimulate sebum production and follicles, leading to shinier and fuller hair.
For more advice on individual vitamin supplementation and diet, visit the NHS website.
Prescription Hair Loss Treatments
Alongside vitamin supplements that are available over the counter, prescription treatment for hair loss is available. The most appropriate treatment option depends on the type of hair loss.
Finasteride is a useful hair loss treatment for male pattern baldness but isn't suitable for women.
Minoxidil) is used to treat hair loss and stimulate hair regrowth in both men and women. It's applied to the scalp but is only authorised for genetic types of hair loss.
Non-drug based treatments are also available, including low-level laser therapy and hair transplants.
Before starting any treatments, make sure to speak to a healthcare professional to check it's suitable for you.
Prevention and Solutions
Generally, to avoid further hair loss, avoid excessive use of heat, damaging products, overbrushing, and tight styles. Regular scalp massage can help to stimulate growth, and can easily be added into your haircare routine.
A balanced diet is essential, including the vitamins and minerals we've mentioned in this article.
Conclusion
Vitamin deficiency hair loss happens due to a lack of the essential nutrients needed to support hair growth. This is often down to diet but can be caused by a medical condition.
Hair loss often isn't curable, but can often be treated effectively. However, if your hair loss is down to a vitamin deficiency alone, it has a better chance of improving with supplementation.
Eating a balanced diet and seeking help from a medical professional regarding the best available treatment are the best ways to help.
Quick Meds can help advise you on the best hair treatment option for you. Start your online consultation today.