Hair Loss and Nutrition
The issue of nutrition is complex, as proper nutrition is individualized.
Protein, amino acids, as well as micronutrients, such as vitamins (C, D, E, Folic Acid) and minerals (Iron, Zinc) play an important role in the normal development of the hair follicle and the function of immune cells.
We can prevent or treat hair loss by eating a balanced diet. But what does a balanced diet include? Let’s see which foods and how they are associated with healthy hair growth.
Foods – allies for hair
Protein
The main structural component of hair is protein, therefore a diet rich in protein is essential for hair health and growth.
Therefore, it is recommended that our diet be enriched with fish, seafood, meat, eggs and legumes for the production of keratin in the hair.
Daily protein intake depends on many factors, the most important of which is the level of physical activity. Thus, the recommended daily protein intake for a healthy person who leads a sedentary lifestyle is calculated at 0.8 grams of protein / kilogram of body weight.
Biotin (B7)
The recommended daily doses of B vitamins can be achieved with a balanced diet, with the exception of biotin, which is the only B vitamin produced by the body.
Biotin helps regulate gluconeogenesis, the metabolism of some amino acids and the synthesis of fatty acids. It also enhances the synthesis of certain proteins, promotes healthy immune function and is important for hair and skin health.
Most dietary biotin is found in protein. An adequate intake of biotin for adults is 30 μg/day. Nutritionally, we can find it in egg yolks, legumes, nuts, liver, mushrooms, bananas, sweet potatoes.
Folic Acid
Folic acid also belongs to the B vitamin complex and plays a primary role in the reproduction of all cells in the body, including hair cells.
The recommended dietary intake of folic acid is 400 μg per day for adults. Foods rich in folic acid include legumes, spinach, broccoli, asparagus, avocado, eggs, and peanuts.
Vitamin 12
Vitamin B12 plays an important role in supplying the hair follicle with oxygen, vitamins, minerals, and other nutrients, as it plays a key role in the synthesis of red blood cells. The daily recommended dose for vitamin B12 is just 2.4 μg.
Foods that provide vitamin B12 are meat, eggs, poultry, and dairy products. Therefore, regular testing and the use of supplements are recommended for people who follow a vegetarian diet.
Vitamin C
Vitamin C, or ascorbic acid, is a water-soluble vitamin that is derived from glucose metabolism. It is essential for the synthesis of collagen and the connection of keratin fibers. In addition, vitamin C plays an essential role in the intestinal absorption of iron. Therefore, its intake is important in patients with hair loss associated with iron deficiency.
The daily intake for men is 90 mg and for women 75 mg. Foods rich in this vitamin are citrus fruits, potatoes, tomatoes and peppers.
Vitamin D
Vitamin D is produced when the body is exposed to sunlight, which is its main source. It is essential for bone strength and hair growth, as it helps in the development of healthy hair follicles. Especially in seasons such as autumn, when the phenomenon of seasonal hair loss is observed, it is recommended to use supplements of this vitamin.
The recommended daily intake for healthy adults is 600 IU. However, its deficiency is common in periods with limited sunshine as there are not many foods that are a rich source of it.
Its main sources are fish, beef liver, egg yolk, mushrooms and dairy products
Vitamin E
Vitamin E is a fat-soluble vitamin and is an essential nutrient for humans. It is involved in the oxidative/antioxidant balance, helps protect against free radical damage and contributes to skin and hair health.
The daily intake of vitamin E is 15 mg per day. We can find it in sunflower seeds, almonds, hazelnut oil, sunflower oil, hazelnuts, pine nuts, avocado, mango, kiwi.
Iron Fe
Iron is the most important mineral for the proper functioning of the human body. It participates in the creation of red blood cells & hemoglobin as it transports oxygen to the organs and the entire body. Thus, it strengthens the immune system, provides energy and stimulates the body. However, according to the World Health Organization, iron deficiency is among the most common deficiencies, affecting up to 80% of people.
The association between hair loss and low levels of ferritin, i.e. the body’s iron store, has been discussed for many years. In order to reverse severe hair loss, it is recommended to maintain serum ferritin at levels > 40 ng/dL.
Foods rich in iron include liver, beef, soy, artichokes, spinach and prunes.
Zinc Zn
Zinc is an essential trace element, meaning that the body cannot produce it on its own, it must be supplied through the diet. It benefits the body by participating in the immune system, healthy skin and toned, resilient hair.
The required daily intake of zinc ranges from 8 to 10 mg per day and is usually easily obtained through a balanced diet. The main dietary sources of zinc are fish, meat, oysters, red beans, quinoa, oats, sunflower seeds and broccoli.
Hair loss is considered a common problem of modern society and has a negative psychological and emotional impact on both men and women.
Common forms of hair loss
The two most common forms of hair loss are
androgenic alopecia
and
diffuse alopecia
Hair Loss – Causes?
Factors that have been associated with hair loss are the following:
Heredity:
Heredity is the most common cause of hair loss.
Excessive stress
Pregnancy
Menopause
Thyroid gland disorders (e.g. hypothyroidism)
Medications
Eating disorders
Poor diet, which can lead to nutrient deficiencies (e.g. insufficient intake of protein, iron, zinc, vitamin D, etc.)
In conclusion, we can say that a diet deficient in nutrients is linked to hair loss, as hair health is directly linked to the vitamins our body has. Therefore, adequate intake of vitamins and minerals is very important for healthy hair growth. In cases where diet alone cannot cover the necessary nutrients, specialized supplements against hair loss are available on the market that can be taken after consulting your doctor.
SOURCES
Almohanna HM, Ahmed AA, Tsatalis JP, Tosti A. The Role of Vitamins and Minerals in Hair Loss: A Review. Dermatol Ther (Heidelb). 2019 Mar;9(1):51-70. doi: 10.1007/s13555-018-0278-6. Epub 2018 Dec 13. PMID: 30547302; PMCID: PMC6380979.
