Hair Loss : Now a days Hair loss, or alopecia, is a common concern which is affecting individuals of all ages. While genetics, hormonal changes, and medical conditions are significant contributors, nutritional deficiencies can also play an important role.
Vitamins are essential for hair follicle health, growth, and maintenance. When the body lacks certain vitamins, hair follicles can weaken, leading to shedding, thinning, and impaired growth.
- Please have a look at the key vitamin deficiencies linked to hair loss mentioned below.
Causes of Hair Loss :
1. Vitamin D: Vitamin D plays an important role in hair follicle cycling. It helps stimulate hair follicle growth and prevent premature shedding. Research has shown a correlation between vitamin D deficiency and alopecia areata, an autoimmune disease causing patchy hair loss. Vitamin D receptors are present in hair follicles, and adequate vitamin D levels are responsible for the growth phase of the hair cycle.
How it affects hair: Deficiency can disrupt the hair growth cycle, leading to increased shedding and slower regrowth.
Sources:
- Sunlight exposure
- Fatty fish (salmon, tuna)
- Fortified foods as milk and cereals
- Supplements.
Testing: A simple blood test can measure vitamin D levels.
2. Vitamin B12: Vitamin B12 is essential for the production red blood cell , which carries oxygen to hair follicles. Oxygen is important for hair growth. A deficiency can impair this process, resulting in hair thinning and loss.
How it affects hair: Reduced oxygen delivery to hair follicles can weaken them, leading to shedding and impaired growth.
Sources:
- Meat, poultry, fish, dairy products
- Fortified cereals.
- Vegans and vegetarians are at higher risk of deficiency.
Testing: A blood test can measure vitamin B12 levels.
3. Biotin (Vitamin B7): Biotin is involved in keratin production, a protein that forms the structural basis of hair, skin, and nails. Although severe biotin deficiency is rare, even mild deficiencies can contribute to hair loss.
How it affects hair: Less biotin can weaken hair shafts, leading to breakage and thinning.
Sources:
- Eggs, nuts, seeds, sweet potatoes, and avocados.
Testing: Biotin deficiency can be detected through blood test. However, biotin supplements can interfere with certain lab tests, so inform your doctor.
Iron deficiency which is also known as anemia, is a common cause of hair loss, especially in women. Iron is necessary for producing hemoglobin, which carries oxygen to hair follicles.
How it affects hair: Reduced oxygen delivery to hair follicles can weaken them, leading to increased shedding and slower regrowth.
Sources:
- Red meat
- Leafy green vegetables and beans
- Fortified cereals.
Testing: A blood test can measure iron levels (ferritin, hemoglobin).
5. Zinc: Zinc is involved in hair tissue growth and repair. It also helps maintain the oil glands around the hair follicles. Zinc deficiency can lead to hair fall and poor hair growth.
How it affects hair: Zinc deficiency can weaken hair follicles, leading to shedding and impaired growth. It can also cause scalp problems, such as dandruff, which can enhance hair loss.
Sources:
- Oysters, beef,
- Pumpkin seeds, and chickpeas.
Testing: A blood test can measure zinc levels.
6. Vitamin C: Vitamin C is an antioxidant that helps protect hair follicles from damage caused by free radicals. It also plays an important role in collagen production, which is essential for hair structure.
How it affects hair: Vitamin C deficiency can weaken hair follicles and impair collagen production, leading to breakage and shedding.
Sources:
- Citrus fruits, berries, bell peppers, and kiwi.
7. Vitamin A: Vitamin A is essential for cell growth, including hair cells. However, both deficiency and excess can lead to hair loss. Vitamin A helps produce sebum, an oily substance that moisturizes the scalp.
How it affects hair: Vitamin A deficiency can lead to dry, brittle hair, while excess can disrupt the hair growth cycle.
Sources:
- Sweet potatoes, carrots, spinach, and liver.
Testing: A blood test can measure vitamin A levels.
Addressing Vitamin Deficiencies:
Balanced Diet: Consuming a varied and balanced diet rich in fruits, vegetables, lean proteins, and whole grains is essential for maintaining adequate vitamin levels.
Supplements: If a deficiency is diagnosed, a doctor may recommend supplements. However, it’s mandatory to consult a healthcare professional before starting any supplement regimen, as excessive intake of certain vitamins can be harmful.
Blood Tests: Regular blood tests can help identify vitamin deficiencies and monitor treatment effectiveness.
Medical Evaluation: Hair loss can have various causes, so it’s essential to consult a dermatologist or healthcare provider to rule out other underlying conditions.
Important things to Consider before starting Supplementation
Supplementation should be done under medical supervision only.Excessive intake of some vitamins can be harmful.Hair growth takes time, so be patient when addressing deficiencies.Hair loss can be related to other conditions, so a complete medical checkup is important.
By addressing vitamin deficiencies through a balanced diet and, when necessary, supplements, individuals can support healthy hair growth and minimize hair loss.
Disclaimer : This article is for the purpose of general information & awareness.If you have hair loss issue please consult your doctor for the treatment.