How Mineral and Vitamin Deficiencies Contribute to Hair Loss

So if it’s hair loss that you’re trying to remedy, it’s important to know which mineral and vitamin deficiency causes hair loss

Hair loss can be intimidating at times, but luckily there are several things that can prove beneficial. If you’re experiencing thinning or shedding of hair, a vitamin deficiency may be something that needs to be checked. The best place to start is with a change in diet and making sure your body has everything it needs to function at its optimum level. Here are some common vitamin deficiencies that may contribute to hair loss:

Vitamin D

Vitamin D helps to stimulate hair follicles and maintain the thickness of your hair strands. It is the most common culprit causing hair loss when it comes to vitamin deficiency. Responsible for strong, healthy bones, vitamin D also plays a role in maintaining healthy skin and immunity. It can create new, healthy hair follicles, which are essential for hair growth. Vitamin D deficiency has been linked to hair loss, especially in patients with a history of androgenetic alopecia, telogen effluvium and alopecia areata.

Foods rich in vitamin D include eggs, avocados, mushrooms, fish, nuts, and chia seeds. You can also increase the amount of sun you get, but make sure you do it in the morning hours, or maybe try taking a walk on a sunny afternoon for 15 minutes.

Vitamin B12

Vitamin B12 plays a key role in hair health and hair loss or retention. Vitamin B12 promotes healthy hair growth by helping in the formation of red blood cells that serve the purpose of carrying oxygen to the living portion of the hair strands. Without enough oxygen, your hair typically won’t be able to carry on with its healthy growth. Taking sufficient vitamin B12 is essential for overall health. Potential sources of vitamin B12 include meat, dairy, and other animal foods.

Biotin

Of all the nutrients and B vitamins you consume, the one most commonly connected with hair loss is biotin or Vitamin B7. Biotin reportedly enhances hair growth by enriching the keratin structure of the hair. Follow a diet rich in meat, eggs, nuts, and dairy products to get enough of biotin. A biotin deficiency can be triggered in people who smoke, take antibiotics, or are under certain acne medications.

Iron

Iron deficiency is a very common form of deficiency and a major cause of hair loss. Iron helps create haemoglobin, which helps carry nutrients and oxygen to cells. Without enough iron, the blood cells cannot deliver enough oxygen to the body, resulting in symptoms like hair loss, sore tongue, brittle nails, and fatigue.

Amino Acid

A protein and amino acid deficiency can also result in hair loss and thinning. Amino acids and proteins are especially important for tissue repair. Along with the repair, they also help in boosting strength and regulate hormones. For a healthy amino acids intake, make sure you’re eating a diet rich in lentils, eggs, meat, seeds, cabbage, spinach, avocado, asparagus and soybeans.

Zinc

Zinc is a crucial nutrient that plays an important role in hair tissue growth and repair. Zinc is a trace element that plays a vital role in cell and immune function and protein synthesis and keeps oil glands that are around the follicles working.

A deficiency of zinc is a primary cause of telogen effluvium and brittle hair. Zinc deficiency is very common in people who consume a large amount of polished processed grain, infants who are on milk formula, those who consume a lot of alcohol, pregnant women as well as people with eating disorders. Potential sources of zinc include oysters, whole grains, legumes and pumpkin seeds.

Vitamin E

Vitamin E is an antioxidant that helps protect the cells in your body from damage and is known for its nourishing and hydrating effect on the skin. It’s a vitamin for hair that is fat-soluble and occurs naturally in a lot of foods.

Vitamin E can help form a protective barrier for the scalp, ensuring your hair stays hydrated and healthy. When you have enough vitamin E, it can help your body reduce the oxidative stress in your scalp, a type of reaction occurring in the body that can cause damage and hair loss. To avoid an E vitamin deficiency, including a host of leafy green vegetables, sunflower seeds and nuts in your diet.

Vitamin C

Keeping vitamin C levels regulated helps the body produce collagen and thus helps in improving hair root strength. Vitamin C is also a powerful antioxidant that helps the body absorb zinc, which also helps ward off hair loss. Introduce more vitamin C into your diet and avoid vitamin deficiency by eating oranges, guavas, amlas, berries and coloured peppers.

Vitamin A

Vitamin A is an important component of our diet, as it does multiple things for our health. Besides helping maintain healthy skin, eyes and bones, and keeping the immune system strong, Vitamin A is also known to activate hair follicle stem cells. Vitamin A helps create sebum, an oily substance that moisturises the scalp and keeps hair healthy. Vitamin A is usually derived from red, orange, yellow and dark green vegetables.

Folic Acid

Folic acid is a vitamin that helps generate cell growth in the skin tissues as well as in the nails and hair. It also helps in keeping the red blood cells healthy and can also help to prevent premature greying. You can obtain them through leafy greens, fruits, nuts, meat, poultry, and beans.

Healthy food and a nutritious diet are good sources of all micronutrients that you usually need – but sometimes, due to certain reasons unknown, you might land in deficiency. In such cases, additional supplementations are helpful. Remember, just like excess of everything is bad, excess vitamins and minerals can also be detrimental, especially if you are not deficient.