HAIR THINNING | 5 Nutrient Deficiencies Linked to Hair Loss (and how to fix it!)
Iron deficiency
Iron deficiency is the most common nutrient deficiency in the world and is a well-known cause of hair loss. Iron is essential for the production of hemoglobin, the protein in red blood cells that carries oxygen to the hair follicles. When there is not enough iron in the body, the hair follicles do not get enough oxygen and the hair can become weak and thin.
How to fix it:
The best way to treat iron deficiency is to eat a diet rich in iron-rich foods, such as red meat, poultry, fish, beans, lentils, and leafy green vegetables. You may also need to take an iron supplement, especially if you are pregnant, breastfeeding, or have a heavy menstrual cycle.
2. Vitamin D deficiency
Vitamin D is essential for many bodily functions, including hair growth. When there is not enough vitamin D in the body, the hair follicles can become damaged and hair loss can occur.
How to fix it:
The best way to get vitamin D is from sunlight exposure. However, it is important to protect your skin from the sun’s harmful UV rays. You can also get vitamin D from food sources, such as fatty fish, eggs, and fortified milk. If you are not getting enough vitamin D from sunlight or food, you may need to take a supplement.
3. Zinc deficiency
Zinc is a mineral that is essential for cell growth and repair, including the growth of hair follicles. Zinc deficiency is a common cause of hair loss, especially in people with chronic illnesses, such as sickle cell anemia and Crohn’s disease.
How to fix it:
The best way to treat zinc deficiency is to eat a diet rich in zinc-rich foods, such as oysters, red meat, poultry, fish, nuts, and seeds. You may also need to take a zinc supplement, especially if you have a chronic illness or are not getting enough zinc from your diet.
4. Biotin deficiency
Biotin is a B vitamin that is essential for hair growth. Biotin deficiency is rare, but it can occur in people with certain medical conditions, such as Crohn’s disease and ulcerative colitis.
How to fix it:
The best way to treat biotin deficiency is to eat a diet rich in biotin-rich foods, such as nuts, seeds, eggs, and avocados. You may also need to take a biotin supplement, especially if you have a medical condition that prevents you from absorbing biotin from food.
5. Protein deficiency
Protein is essential for building and repairing tissues, including hair follicles. Protein deficiency is a rare cause of hair loss in developed countries, but it is more common in developing countries.
How to fix it:
The best way to treat protein deficiency is to eat a diet rich in protein-rich foods, such as meat, poultry, fish, eggs, dairy products, legumes, and nuts. You may also need to take a protein supplement, especially if you are vegan or vegetarian.
If you are experiencing hair loss, it is important to see a doctor to determine the cause. If your hair loss is caused by a nutrient deficiency, your doctor can recommend a treatment plan to help you recover.