Vitamin deficiencies can have many unpleasant effects on the body, including hair loss (alopecia).
“The body needs a lot of different nutrients to make hair,” says Stephanie Dunne, RDN, an integrative registered dietitian nutritionist with Nutrition Q.E.D. in St. Petersburg, Florida. If you run low on major contributors like vitamin D, vitamin B12, biotin (a B vitamin), iron, folic acid (folate), vitamin C, or zinc, you may see the effects on your scalp.
However, there are many causes of hair loss besides nutrient deficiencies. The most common type of hair loss, androgenetic alopecia, affects 80 percent of men and 50 percent of women and can be traced to genetics and age-related changes.
Other causes of hair loss include stress, childbirth, illness, hormonal imbalances, and immune conditions (alopecia areata).
“Often, hair loss is a symptom that something else is going on,” says Candace Spann, MD, a board-certified dermatologist in Las Vegas. “If you’re not feeling like yourself, get a work-up to see if anything is going on underneath the surface,” she says. Your healthcare provider may recommend a blood test to measure your body’s levels of vitamins and minerals.
Here are six nutrient deficiencies that often lead to hair loss.
1. Vitamin D
“Vitamin D is a potent anti-inflammatory for your whole system. This is another nutrient where being chronically low can lead to hair loss,” Dr. Spann says. “Vitamin D is crucial for the support and nourishment of healthy hair follicles,” she says. Deficiency may lead to the shedding or growth of finer, thinner hair, adds Spann.
How do you know if it’s vitamin D deficiency?
You may be deficient in vitamin D if you live in an area of limited sun exposure and/or eat a vegan or vegetarian diet (animal foods are excellent sources of vitamin D).
Vitamin D deficiency symptoms include mood changes, fatigue, bone and joint pain, bone loss, and muscle weakness or cramps.
How to get more vitamin D
In addition to sunlight, you can get vitamin D from food. Vitamin D-rich foods include fatty fish (like trout and sardines), fortified dairy and plant-based milk, and eggs.
Your doctor may also recommend a vitamin D supplement if you’re deficient.
2. Iron
Iron is a mineral that’s an essential component of haemoglobin, a protein in red blood cells that delivers oxygen from your lungs to your body’s tissues – including the hair.
Your body will always prioritise essential functions, such as breathing and moving your muscles, over growing your hair.
If your iron stores are low, your lungs, muscles, and other organs will get their fill first, “and there may not be anything left over for your hair,” Spann explains.
How do you know if you have an iron deficiency?
A blood test is the best way to know if you’re deficient in iron (iron-deficiency anaemia), but symptoms include pale skin, lack of energy, shortness of breath, and brittle nails.
How do you get more iron in your diet?
Dietary sources of iron include fortified breads and breakfast cereals, beans, lentils, spinach, tofu, meat, and seafood.
Your doctor may also recommend supplements depending on your iron levels, says Spann.
3. Biotin
You’ll find this B vitamin in many hair supplements because it is involved in the production of keratin, a protein that makes up hair. Studies on people with rare diseases of the hair and scalp and those with biotin deficiency found that supplementing with biotin led to improvements in hair quality and growth. However more research is needed on the potential benefit of biotin in other types of hair loss.
How do you know if you have a biotin deficiency?
Most people get enough biotin in their diet. That said, some people can develop a deficiency due to their genetics, says Sarah Bird, DNP, a functional medicine nurse practitioner with Palm Health in Ladue, Missouri.
People who are pregnant or breastfeeding may also be at risk for deficiency. If you have a biotin deficiency, you may experience skin rashes, brittle nails, and hair loss.
How do you get more biotin in your diet
Food sources of biotin include beef liver, eggs, pork and beef, sunflower seeds, and sweet potatoes.
A biotin supplement may be helpful but check with your doctor first. As a water-soluble vitamin, your body will eliminate any excess biotin it doesn’t need in your urine. However, many hair and nail supplements contain high doses of biotin (5,000 to 10,000 micrograms) which can interfere with lab testing for thyroid function, leading to misdiagnosis and inappropriate treatment.
4. Folic Acid (Folate) and Vitamin B12
Folate and B12 are two B vitamins that may work together to support hair follicle health. Both are involved in the production of nucleic acids, large molecules that play a role in the process of building protein, and protein is critical for hair growth. However, the research is conflicting and more studies are needed.
How do you know if you have a folic acid (folate) or vitamin B12 deficiency?
You may experience fatigue, weakness, hair loss, and pale skin if you have folate deficiency.
A vitamin B12 deficiency causes symptoms like tingling, forgetfulness and slow thinking, mood changes, and a painful red tongue.
How to get more folic acid (folate) and vitamin B12
Folate is found in beef liver, fortified breakfast cereals, rice, and fruit and vegetables.
Meanwhile, food sources of vitamin B12 include beef liver, clams, oysters, nutritional yeast, tuna, milk, yogurt, and fortified breakfast cereals.
If your healthcare provider suggests taking a supplement, choose a methylated version (an active form of the nutrient that the body can more easily use), Spann suggests.
5. Zinc
Zinc is a do-it-all mineral that plays a role in hundreds of bodily functions. One key function is helping your body metabolise other nutrients, including those that support hair health.
The mineral, or lack thereof, has been associated with male or female pattern baldness (androgenic alopecia). “Without zinc, so many of the body’s functions cannot happen, so you end up losing hair,” Spann explains.
Zinc also plays a role in thyroid function. “If your thyroid is not functioning optimally, you’ll see hair loss or thinning,” Bird says.
How do you know if you have a zinc deficiency?
Along with thinning or patchy hair, you may experience loss of appetite, fatigue, and loss of a sense of taste.
How to get more zinc in your diet
Zinc is found in beef, turkey, crab, shrimp, fortified breakfast cereals, pumpkin seeds, cheese, and lentils. Your body can more easily absorb and use zinc from animal products, says Dunne. If you’re following a vegetarian or vegan diet, consult a registered dietitian to ensure you’re getting enough zinc.
6. Vitamin C
Vitamin C supports hair health by helping you absorb iron from food.
If you’re deficient in iron or taking iron supplements, you must ensure you’re getting adequate vitamin C.
How do you know if you have a vitamin C deficiency?
Vitamin C deficiency (scurvy) is rare in the United States. Because of this, it’s not frequently a cause of hair loss says Spann. However, people who follow a limited diet run the risk of eliminating the plant foods that provide vitamin C. People who smoke and those who have malabsorption diseases (like Crohn’s disease and coeliac disease) and certain cancers may also have lower levels of vitamin C.
How to get more vitamin C in your diet
Fruit and vegetables – especially bell peppers, broccoli, citrus fruit, kiwi fruit, and strawberries are all abundant in vitamin C.
The Takeaway
Your body uses many vitamins and minerals to support hair health and growth. Deficiencies in vitamin D, iron, zinc, B vitamins, and vitamin C may contribute to hair loss. However, hair loss has many potential causes, including stress, genetics, and age-related changes, so it’s best to consult your healthcare provider about causes and treatment.
SOURCE: Everyday Health
