Which vitamin deficiency causes hair loss? Insights from Vancouver Dietitian Elaine

Hair loss is quite common that I see in my practice. There are many different causes that may lead to hair loss, including diet, nutrient deficiencies, genetics, medical conditions, hormonal factors, medications, chemotherapy, lifestyle such as stress, smoking and so on. It may be important for you to talk to a doctor to find out the cause. What you eat plays a crucial role in the health of your hair, and poor nutrition can contribute to thinning, brittleness, and even hair loss. In this blog, we’ll explore the connection between diet and hair health, the key nutrients your hair needs, and how you can adjust your eating habits to promote stronger, healthier hair.

The Link Between Diet and Hair Loss

Our hair is made up of a protein called keratin, and its growth cycle depends on a steady supply of nutrients. When our diet lacks essential vitamins, minerals, and proteins, hair follicles can become weak, leading to hair loss or slower growth. We are going to explore diet-related causes and see how diet can affect hair loss. Let's get started!

1. An unbalanced diet and inadequate protein intake may lead to hair loss.

Many people want to lose weight and have tried so many dieting plans on the internet. A fast weight loss may not be sustainable, and the weight can quickly bounce back. Also, there are some potential risks of extreme dieting plans, and hair loss is one of the concerns.

Getting adequate protein and making sure the diet is well balanced are important for the hair growth. Protein gets broken down into amnio acid, and they become building blocks for our body and hair follicles.

2. Which vitamin deficiency causes hair loss?

B vitamins

• Having adequate nutrients in diet will be helpful to prevent nutrient deficiencies. For example for B vitamins, include adequate dietary intakes of vitamin B12, biotin, folate, riboflavin B2 and etc.
  

Myth: It is very common to see biotin supplement claiming "it promotes thicker hair". Is it true?

• Firstly, biotin deficiency is rare because our intestinal bacteria can produce biotin (Guo and Katta, 2017).

• Secondly, in the absence of biotin deficiency, there is not enough clinical trials or evidence to support efficacy in treating hair loss with biotin supplementation (Guo & Katta, 2017).

Vitamin D

• Vitamin D plays an important role in the hair growth and hair follicle health

• In a 2020 study, it showed that patients complaining of hair loss, they generally had low serum levels of vitamin D and iron (Tamer et al., 2020).

Iron

• Anemia and iron deficiency are quite common, especially in female.

• Hair loss seems to be related in the population with low iron

• Ferritin level can be checked by doctors to assess serum iron level

• Dietary intervention and dietitian support will be helpful to get enough nutrients requirement met from the diet

Here’s how the diet can impact our hair:

1. Nutrient Deficiencies: A lack of key nutrients like iron, zinc, B vitamins, protein can disrupt the hair growth cycle.

2. Inflammation: Diets high in processed foods, sugar, and unhealthy fats can cause inflammation, which may damage hair follicles.

3. Hormonal Imbalance: Poor nutrition can affect hormone levels, which in turn can contribute to hair loss.

4. Scalp Health: Your scalp needs proper nourishment to stay healthy. A diet lacking in essential fats and antioxidants can lead to dryness, dandruff, and poor hair growth.

   
   

In summary, healthy diet and adequate nutrients intake are very important for healthy hair quality. Many nutrients play an important role for promoting healthy hair quality, and we have only listed a few of them here. Overall the diet quality and minimize nutrient deficiencies are important foundation for our health and also hair!

Cheers,

Elaine Vancouver Dietitian

References

Guo, E. L., & Katta, R. (2017). Diet and hair loss: effects of nutrient deficiency and supplement use. Dermatology practical & conceptual, 7(1), 1–10. https://doi.org/10.5826/dpc.0701a01

Tamer, F., Yuksel, M. E., & Karabag, Y. (2020). Serum ferritin and vitamin D levels should be evaluated in patients with diffuse hair loss prior to treatment. Postepy Dermatol Alergol, 37(3), 407–411. https://doi.org/10.5114/ada.2020.96251