Hair loss and thinning hair is a concern that affects many people. By the age of 35, about 66 percent of men will experience some type of hair loss or thinning. By their mid-50s, about 85 percent of men will have lost a significant amount of hair.[1]
Although it’s talked about less, hair loss affects women as well; about 40 percent of people who experience hair loss are women. And, because it’s generally considered more acceptable, or at least more common in men, hair loss can be especially distressing for women,[2], even negatively affecting self-esteem.[3]
Although full, shiny hair is viewed by many as an outward characteristic of youth and good genes,[4] hair loss is not purely an issue of vanity. Rather, hair health can actually be a telling indicator of health status.[5]
Everything your body does is fueled by nutrition. Without enough vitamin B12, your energy levels will suffer; bone health can be negatively affected if calcium levels are inadequate; your immune system can’t be strong without adequate selenium.
Hair growth is no different and, in fact, several nutrients are absolutely critical for normal hair growth — vitamins A, C, biotin (B7), and D, and the essential minerals iron, zinc,[5] and iodine. Together, they provide the nutritional foundation for full, thick, shiny looking hair. If you’re short on the essential nutrients that support healthy hair, it won’t look and feel its best.
Adequate vitamin D is important for preventing hair loss, especially in women. In one study, females who experienced female pattern hair loss also had low levels of vitamin D.[6] Since vitamin D is produced in your skin when exposed to sunlight, many people become deficient during winter months. Make sure you get enough and look for D3 (cholecalciferol) in supplements.
Vitamin A is a fat-soluble vitamin that is a powerful antioxidant. Vitamin A deficiency accompanies a host of serious health consequences. Though rare, this deficiency also leads to dry and brittle hair, which is one of the first indications that you’re not getting enough vitamin A.[7]
Biotin, or vitamin B7, is one of the B-complex vitamins. The relationship between biotin and hair growth is still unclear but it is known that adequate biotin is necessary for healthy hair growth.[8] Hair loss is usually one of the first signs of a biotin deficiency.[9]
The best way to avoid a biotin deficiency is to simply get enough in your diet. Avocados, bananas, legumes, and leafy greens are some of the best biotin food sources. If you’re coming up short on this vital nutrient, Global Healing's Biotin supplement is plant-sourced, highly bioavailable, and can help fill the gaps in your diet.
Vitamin C is an antioxidant, which means it mitigates free radical damage. Many people think of free radical damage as an internal process, but hair follicles are also affected by free radical stress. It shows in hair strands, especially as you age. The free radical theory of aging holds that a lifetime of cellular damage from free radicals is what actually causes aging — the diminished cell and organ function associated with advancing years.[10]
Vitamin C can reduce oxidative damage. In hair follicles, this translates to preventing unnecessary and premature graying of the hair, as well as hair loss.[11] A balanced diet can supply more than enough vitamin C. Some of the best sources of vitamin C are citrus fruits, strawberries, bell peppers, and Brussels sprouts. Global Healing's Plant-Based Vitamin C is a certified organic liquid with a delicious tart citrus flavor, sourced from amla fruit, acerola cherry, kakadu plum, and other sources.
Vitamin E is another antioxidant that helps counter damage from free radicals. People who experience hair loss generally have fewer antioxidants present in the scalp and, thus, more evidence of oxidative damage in the skin. One small study of people affected by alopecia (a type of hair loss where the immune system attacks hair follicles) found that oral supplementation with tocotrienol, a type of vitamin E, helped reduce oxidative stress in the scalp and encourage more hair growth.[12]
Several minerals also play a role in healthy locks, including iron, zinc, and iodine.
Iron deficiency is the most common nutritional deficiency in the world. It is extremely prevalent in both developing and developed countries and the causes are many. Iron makes up part of the hemoglobin in blood cells and carries oxygen from your lungs to the rest of the body.[13]
Unsurprisingly, several studies have tied iron status to hair loss. While it’s not necessary to screen all patients with alopecia for iron deficiency anemia, hair loss treatments are enhanced when poor iron status is addressed.[14] Iron deficiency anemia is usually remedied with iron-fortified foods or iron supplements.[13]
The best iron rich foods include white beans, chocolate, and lentils. Also consider Iron, a plant-based formula made with iron extracted from curry tree leaves that's gentle on your digestive system.
Zinc deficiency has a well-documented history of contributing to hair loss. One study found that patients with alopecia had significantly lower concentrations of zinc in their blood. However, it might not be inadequate zinc intake that contributes to hair loss. Rather, it seems patients with alopecia have trouble metabolizing and using zinc.[15]
Regardless, zinc supplementation is still useful for those with a low zinc status.[15] Even better, many foods are an excellent source of zinc. Some of the best foods for zinc include garlic, pumpkin seeds, and chickpeas.
Thyroid disruption can cause hair loss and iodine is necessary to support thyroid hormone production. Thyroid disorders have been observed in up to 28 percent of people with alopecia.[16] Without enough thyroid hormones, hair follicles stay in the "rest" phase (telogen) of the hair cycle, rather than the growing phase (anagen).[17]
Sea vegetables like kelp, kombu, and nori seaweed provide the most consistent iodine concentrations but they’re not as popular among westerners. If you don’t find them palatable, iodine supplementation might be the solution to getting the iodine necessary to support the production of thyroid hormones.
There are many causes of hair loss, some include stress, nutritional deficiencies, hormonal imbalances, genetics, and poor hair maintenance. There are even many diseases where hair loss is a primary symptom.[18] The most common form of hair thinning is androgenetic alopecia (AGA or male/female pattern baldness) and it affects both men and women,[19] but the other causes — telogen effluvium, alopecia areata, ringworm, scarring alopecia, and others — are not uncommon.[18]
As a side note, hair loss isn’t the only concern that can arise from AGA. For men, androgenetic alopecia is closely associated with coronary heart disease, enlarged prostate, insulin resistance, high blood pressure, and prostate cancer. In women, androgenetic alopecia comes with an increased risk of developing polycystic ovarian syndrome (PCOS).[19]
Abuse of the hair and poor hair maintenance can also lead to hair loss. Excessive heat can damage hair, leaving it brittle and prone to breakage. Styling and tying your hair too tight stresses the hair follicles and may lead to a type of hair loss called traction alopecia. Ponytails, braids,[20] and even turbans[21] are often to blame; the solution is simple — stop binding the hair so tightly.
Str ong, shiny-looking hair begins within. Good nutrition is key to supporting healthy hair growth and mitigating diet-related hair loss. Vitamins like A, C, D, and Biotin, as well as minerals such as iodine, zinc, and iron can make a big difference.
If you have trouble getting a complete spectrum of nutrition in your diet, you may want to consider vitamin and mineral supplementation — choose organic. Antioxidants are also important as evidence suggests scalp inflammation may be associated with hair loss.[22]
If you’re losing your hair, work with your trusted healthcare provider to discover the cause. There are many therapies to address thinning hair and identifying the root cause (no pun intended) is key to implementing a successful solution.
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