Do you suffer from hair loss? Which vitamin deficiency causes hair loss? Do you want to know if any nutritional or vitamin deficiency can cause hair loss? Then let’s know about the scientific information about hair loss.
Hair loss is a very common phenomenon. Hair shedding is a part of the hair growth cycle. It is normal for a healthy individual to lose 50-100 hair strands every day. But if you are losing more than this and they are not growing back, you are suffering excess hair loss.
There can be many reasons for hair loss, more than 100 reasons. But we’ll know about the most common causes of hair loss.
- genetic predisposition
- Hormonal reasons
- several medications,
- side effects
- unhealthy lifestyle
- nutritional / vitamin deficiency
A major illness, or a skin disease or an autoimmune condition may also cause hair loss. But a common reason is nutritional deficiency.
Let’s know about nutritional deficiency and which vitamin deficiency causes hair loss–
Vitamin B deficiency causes hair loss:
The first and most important is vitamin B. Many vitamins come under the vitamin B family. The ones that play a role in hair loss are vitamin B-5 or pantothenic acid, vitamin B-6 or pyridoxine, vitamin B-7 or biotin, vitamin B-9 or folate and vitamin B-12. These vitamins play an important role in hair growth.
These are water soluble and cannot be stored in the body for long durations. Except for biotin, which is generated by our gut flora. All the remaining vitamins we get from foods or supplements. We can get them in sufficient quantities from our daily food if we eat a balanced diet.
A deficiency of these vitamins can cause hair loss. These vitamins help in keeping our wellbeing and good health. They play an important role in the majority of enzyme processes from the brain to the cell metabolism process.
They play an important role in the growth, normal blood supply and normal functioning of the cells in the hair papilla. They help in giving the hair proper nutrition, make the hair strong and improve the hair texture.
The majority of vitamin B family is found in our routine food. That is why if we eat a healthy balanced diet, there are fewer chances of having a vitamin B deficiency.
Vegetarian food like milk, products like curd, paneer, cheese, dairy products, whole grains, cereals, especially wheat, Jawar, bajra, maize, soybean, green vegetables, sweet potatoes, mushrooms, fruits are great sources of vitamin B. Non-veg foods like eggs, chicken, mutton, and seafood are also important sources of vitamin B.
Vitamin E deficiency causes hair loss:
The next essential nutrient is vitamin E. Vitamin E is a fat-soluble vitamin that prevents free radical damage. Free radicles are highly reactive and can damage your DNA, RNA, and proteins. It also improves blood circulation. That is why vitamin deficiency can cause hair loss. Vitamin E helps prevent oxidative stress and boosts hair growth.
In our diet, vitamin E mainly comes from vegetable oils like sunflower oil, soyabean oil and corn oil. All types of nuts, mainly peanuts and all green vegetables, including broccoli, spinach and avocado.
Vitamin A deficiency causes hair loss:
The third important nutrient is vitamin A in the maintenance of skin, teeth, bones, and hair. This strengthens your immune system. A vitamin A deficiency can make your hair dull and dry. Vitamin A is a powerful antioxidant. But remember that consuming excess vitamin A can also be problematic. Consuming excess vitamin A can cause hair loss.
Vegetables, oranges, pumpkins, sweet potatoes, have a good concentration of vitamin A. Cod liver oil and beef liver oil are also main sources of vitamin A.
Vitamin D deficiency causes hair loss:
The fourth nutrient is vitamin D. Vitamin D helps to maintain the calcium and phosphorus levels in the body and strengthens hair follicles. Research proves that Vitamin D plays an important role in the growth of hair. Vitamin D deficiencies may cause depression, fatigue, insomnia, muscle weakness, and hair loss.
Dairy products and eggs are good sources of vitamin D. Cow milk, mushroom, cereals, also have vitamin D. Vitamin D2 is found in vegetables and vitamin D3 is synthesised by the sun. Most vitamin D supplements have vitamin D3.
Iron deficiency causes hair loss:
The fifth nutrient is iron. This is an essential nutrient that helps in red blood cell production. Iron deficiency is a very common nutritional deficiency, which limits the oxygen supply and causes reduced blood circulation to the scalp as well. This causes hair loss. Iron maintains healthy circulation and transports essential nutrients and oxygen to the hair follicles. This promotes hair growth.
Hair loss due to iron deficiency is commonly observed in women. 67% of women have anaemia. If you have iron deficiency, you can ask your doctor to recommend iron supplements. Go to your doctor and check your iron level. Please do not take any supplements without consulting a doctor. In non-vegetarian food, red meat, liver, kidney, shellfish, eggs, chicken are the main sources of iron.
In vegetarian food, green leafy vegetables, peas, peanuts, broccoli, jaggery, spinach, dry fruits and iron-fortified cereals have a high concentration of iron. Vitamin C helps to absorb iron, so add foods that have higher anti-oxidative properties to your diet.
Magnesium deficiency causes hair loss:
The sixth nutrient is magnesium. Magnesium participates in biochemical reactions of your hair and helps in maintaining the glucose level as well as in producing proteins and energy. They play an important role in metabolic reactions and support hair growth.
Omega-3 fatty acids deficiency causes hair loss:
This is one of the essential fatty acids and is very important for our health. But this can not be synthesized in our body and that is why you should include fish, cod liver oil, oysters and salmon into your diet. Vegetarian sources include flaxseeds, walnuts, kidney beans and soyabean oil. They give or hair volume and prevent inflammation that causes hair loss. Omega-3 fatty acid deficiency causes hair to become thin and causes a reduction in hair volume.
Zinc deficiency causes hair loss:
This is a trace element that aids cellular replication and protein production. This improves hair growth, especially in certain types of hair loss. The dietary source of zinc is mainly in non-vegetarian food like red meat, shellfish, seafood and eggs. In vegetarian foods, daals, whole grains, beans, cashew nuts, almonds, pumpkin seeds and legumes are very important sources of zinc.
Selenium deficiency causes hair loss:
This is an essential nutrient that is mainly found in spinach, eggs, and chicken. Selenium improves immunity and acids in the production of enzymes that stimulate hair growth. It has antioxidant properties that control free radical damage. It also helps to maintain your hormone levels and promote hair growth. Non-vegetarian food sources are seafood, chicken, and eggs. In vegetarian foods, beans, peas, nuts, soy products and dry fruits have high concentrations of selenium.
Protein deficiency causes hair loss:
Protein is the building block of the body. Protein helps in cell repair. Most cases of hair loss are caused due to protein deficiency. Protein is important to maintain the health of your tissues. Protein stimulates hair growth, and hair is mainly made of a protein called keratin. So if you have a protein deficiency, then your hair will become weak and start breaking. It will be difficult for new hair to be formed and the existing hair will start falling as well.
So, these were the essential nutrients that, if deficient, will cause hair loss.
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