Hair loss is a widespread problem that affects many people and can have various causes. An often overlooked cause of hair loss is a possible lack of specific nutrients. A lack of certain vitamins and minerals can affect hair growth and lead to hair loss. In this article, we look at the key nutrients needed for healthy hair growth and how a lack of these can lead to hair loss.
The role of nutrients in hair growth
Hair is a complex tissue that continuously grows, rests and falls out. These processes require a constant supply of nutrients. Certain vitamins and minerals play a crucial role in maintaining hair growth and the health of hair follicles.
Vitamins
- Vitamin A
- FunctionVitamin A is important for cell division and growth, including hair cells.
- DeficiencyA deficiency can lead to dry, brittle hair and hair loss.
- B vitamins
- FunctionBiotin (vitamin B7) in particular is known for its role in hair growth. It supports keratin production, a protein that is a major component of hair.
- DeficiencyA lack of biotin can lead to hair loss and brittle nails. Other B vitamins such as B12 and B6 are also important for hair health.
- Vitamin C
- FunctionVitamin C is a powerful antioxidant that protects the hair from oxidative stress. It also helps in the formation of collagen, a protein that is important for the structure of the hair.
- DeficiencyA deficiency can lead to brittle hair and hair loss.
- Vitamin D
- FunctionVitamin D plays a role in the hair follicle cycle and supports the immune system.
- DeficiencyVitamin D deficiency is associated with alopecia areata, an autoimmune disease that leads to hair loss.
- Vitamin E
- FunctionAs an antioxidant, vitamin E protects the hair cells from damage caused by free radicals.
- DeficiencyA deficiency can lead to hair growth disorders.
Minerals
- Iron
- FunctionIron is necessary for the transportation of oxygen to the hair follicles.
- DeficiencyIron deficiency, especially in women, can lead to diffuse hair loss.
- Zinc
- FunctionZinc supports DNA and protein synthesis, which are important for hair growth.
- DeficiencyZinc deficiency can lead to hair loss and deterioration of the hair structure.
- Selenium
- FunctionSelenium supports the health of the scalp and acts as an antioxidant.
- DeficiencyA deficiency can lead to impaired hair growth and hair loss.
Risk groups for hair loss
If healthy people have a balanced diet, there is usually no diffuse hair loss caused by a vitamin or nutrient deficiency. However, the situation is different for people with chronic thyroid or intestinal diseases. The latter in particular are less able to absorb nutrients and vitamins via the intestines, which often leads to a deficiency. But even if your life circumstances change, you may have an increased need for nutrients. This is especially true during pregnancy and while breastfeeding. As the body often needs additional nutrients or releases them to the child, the intake must also be adjusted. It is always advisable to consult a doctor. This is because not only an undersupply, but also an overdose of various vitamins and nutrients can have negative effects. As a rule, however, there is often a deficiency.
Prevention and treatment of hair loss due to nutrient deficiency
The best prevention against hair loss due to nutrient deficiencies is a balanced diet rich in the vitamins and minerals mentioned above. In some cases, supplementation may be necessary, especially if a deficiency has been diagnosed.
Nutrition tips
- Vitamin Aabundant in carrots, sweet potatoes and spinach.
- B vitaminsare found in whole grain products, meat, eggs and green leafy vegetables.
- Vitamin CCitrus fruits, peppers and broccoli are good sources.
- Vitamin Dcan be synthesized by exposure to sunlight and is found in fatty fish and fortified foods.
- Vitamin ENuts, seeds and green leafy vegetables contain a lot of vitamin E.
- IronRed meat, pulses and dark green leafy vegetables are rich in iron.
- ZincMeat, seafood and legumes are good sources of zinc.
- SeleniumNuts, especially Brazil nuts, and seafood contain a lot of selenium.
Hair loss due to hormonal disorders
In addition to nutrient deficiencies, hormonal disorders can also occur from the (usually) age of 40, such as a drop in certain hormones, hormonal imbalances or enzyme dysregulation.
All these hormonal disorders occur gradually and are usually not recognized.
It should be Hair loss It is therefore essential to consult a hormone specialist, preferably one who specializes in hormone therapy. bioidentical hormone therapy knows his way around.
Conclusion
Hair loss A lack of nutrients is a frequently underestimated problem that can often be avoided with a balanced diet. Vitamins and minerals play a crucial role in healthy hair growth and general hair health. A targeted intake of nutrients such as vitamin A, B vitamins, vitamin C, vitamin D, vitamin E and minerals such as iron, zinc and selenium can help to prevent hair loss and alleviate existing problems. If hair loss persists or a nutrient deficiency is suspected, it is important to seek medical advice in order to make an accurate diagnosis and take appropriate action. A conscious diet and, if necessary, Food supplements can make a significant contribution to improving hair health and effectively counteract hair loss.
About Dr. med. Andreas Bernhardt:
Dr. Bernhardt is a specialist in general internal medicine with international training in endocrinology and better aging. He is a member of the Swiss Anti-Aging Society (SSAAMP) and the renowned Endocrine Society (Washington, D.C.). His focus is on bioidentical hormone therapy within the framework of a holistic Longevity concept. As an expert on the German-speaking platform wechselweise.net he is committed to raising awareness in the DACH region about hormonal changes in men and women during the menopause - with the aim of promoting health and quality of life in the long term.