A comprehensive guide to the science behind nutritional supplements.
You know that little confidence boost after a new haircut? A few years ago I was sitting in the barber chair with my trusty hairdresser, waiting for a lift. As she dried and styled my hair and was about to send me on my way, she lowered her face and screamed as a large strand of my hair fell to the floor above my hairline. We both looked in the mirror and saw my new bald spot.
Over the next few months, I visited a dermatologist who helped me get to the bottom of the problem that was causing the side effects of psoriasis on my scalp. While waiting for my hair extensions, I struggled with overwhelming feelings of insecurity and shame.
If you are suffering from hair loss or thinning hair that is causing you low self-confidence or other feelings, know that you are not alone. In fact, symptoms associated with hair loss include anxiety, anger, depression, shame, low self-esteem and social withdrawal.
You might be wondering if the plethora of vitamins and minerals available in the market can really help fix or reverse thinning or thinning hair. It's best to talk to a doctor to get to the bottom of the cause (cause) of your hair loss, we'll examine the effectiveness of vitamins and minerals in treating hair loss below.
Common causes of hair fall
The causes of hair loss are varied, including hereditary hair loss (androgenetic alopecia) and hormonal changes to severe stress and dietary restrictions. "In my experience, hypothyroidism, malnutrition, hormonal imbalance, and stress are the most common causes of hair loss," says Anya Rosen, MS, RD.
Malnutrition in people with eating disorders (ED) can also cause hair loss. Even without ED, hair loss can occur if one eats less or is deficient in certain nutrients. "Inadequate intake of important nutrients and vitamins such as iron, protein, biotin, and zinc can contribute to hair loss," says Christine Dreyer, MS, RDN.
Other common causes include aging, excessive styling or treatments (eg, bleaching), inflammation, alopecia areata (an autoimmune disease), certain medications, scalp psoriasis, and scalp infections.
Related: The Most Common Causes of Hair Loss Explained
Role of vitamins in hair health
Two vitamins, biotin (B7) and vitamin D, and two minerals, zinc and iron, are commonly associated with healthy hair. "Biotin is involved in the production of keratin, a protein that forms the structure of hair," Dreyer says. "For this reason, it is often added to supplements that improve the appearance of hair."
In the meantime, Rosen says, she always checks her clients' vitamin D levels, which are "important for proper signaling pathways for hair follicle growth and differentiation." He also noted that iron has direct and indirect effects on hair health.
"Iron helps make enough hemoglobin (a protein found in red blood cells), and hemoglobin helps carry oxygen to body cells involved in hair growth and repair," says Rosen. "Iron is also necessary for proper thyroid function, so iron deficiency can lead to hypothyroidism, which can make hair loss worse."
The gene-regulating mineral zinc also plays an important role in hair follicle function and can help accelerate follicle regeneration and stop follicle regression.
Scientific evidence for the effectiveness of vitamins in the treatment of hair loss
Although certain micronutrients play a key role in hair health, there is a general lack of research to support the use of supplements such as vitamins and minerals when you are deficient in these nutrients. For example, one systematic review found that there was insufficient evidence to support biotin supplementation for hair health in healthy people.
Dreyer confirms that there is no research to support taking biotin for hair growth, but people who are deficient in the vitamin will benefit. "Biotin deficiency can cause hair loss and brittleness."
Although several studies have shown a link between low levels of vitamin D and various types of alopecia (baldness), there is still not enough research to support vitamin supplementation for hair loss. According to another study, when it comes to iron, the jury is still out on whether supplements can improve hair health. However, it is clear that serious side effects can occur if you take iron without a doctor's supervision, since iron is toxic in high amounts.
Zinc has a similar history as iron in that it can be dangerously toxic if consumed unnecessarily. However, if zinc is deficient, there may be a relationship between supplementation and hair growth. Overall, research suggests that micronutrient deficiencies may be a manageable risk factor for the development, prevention, and treatment (with appropriate supplementation) of alopecia.
Rosen and Dreyer agree with the science. "Supplementation with vitamins or minerals will only help hair loss if it's caused by a micronutrient deficiency," says Rosen. Referring to other causes of hair loss, Dryer says that micronutrients "may not have a significant effect on hair loss. In all cases, it's important to address the underlying cause."
Daily intake of vitamins and minerals is recommended for healthy hair
We need different amounts of micronutrients. When it comes to the four basics for healthy hair, here's what we need and how we can get them from food:
Biotin
Adults need at least 30 mcg per day, which can be met through regular consumption of foods such as eggs, salmon, mushrooms, sweet potatoes, avocados, beef or chicken liver, and sunflower seeds.
Vitamin D
People ages 19 to 70 need 15 mcg or 600 IU per day. The best way to get vitamin D is through sun exposure (skin exposure). Eating foods rich in vitamin D, such as oily fish (salmon, trout, tuna, and mackerel), eggs and fortified dairy products, and whole grains can help meet your regular nutritional needs. Additionally, regular fat intake with meals and snacks supports your vitamin D status, as it is fat-soluble (requires fat absorption).
iron
Men need 8 milligrams and women 18 milligrams per day. You can meet your needs by eating regular heme (animal sources like red meat and poultry) and non-heme sources (plant sources like legumes and spinach), but heme sources are the most organic available. Increase your intake of non-heme iron by eating foods rich in vitamin C, such as oranges, broccoli and bell peppers.
zinc
Men need 11 milligrams and women 8 milligrams per day. Meet your zinc needs by including meat, fish, shellfish, dairy products and eggs in your diet. Although beans, nuts, and whole grains provide zinc, bioavailability is lower than that from animal sources.
Dreyer notes that "in some cases, people may need dietary supplements due to deficiencies, medically necessary dietary restrictions, or certain health conditions. However, it is important to consult a physician before adding unnecessary supplements or large amounts of supplements." Vitamins may not provide additional benefits and may have adverse effects.
Other Natural Hair Loss Remedies
In addition to vitamins and minerals, there are a few other natural remedies to consider. The choice depends on the underlying problem, Rosen says, stressing that finding the culprit is always important. For example, hypothyroidism and hormone imbalances can be addressed through diet, supplements and lifestyle interventions, he says.
"When my clients experience hair loss due to a poor diet, we try to improve their relationship with food and eat enough calories and different food groups each day," she says.
When stress is a problem, Dreyer recommends using stress-reduction techniques like yoga, meditation or breathing exercises. Other remedies include scalp massage, essential and other oils (eg, pumpkin seed oil), herbs, proper hair care, and platelet-rich plasma (PRP). When considering supplements, consult your doctor before trying other options.
When should medical intervention be considered?
Hair loss can occur naturally as a result of pregnancy affecting hormones such as B. or severe stress factors. B. A car accident or divorce, which usually improves after the development of the disorder. However, there are cases where hair loss requires immediate treatment.
"See a doctor if the hair loss is rapid, sudden, unexplained or persistent," Dreyer says. "This may indicate an underlying medical condition, hormonal imbalance, or nutritional deficiency that requires professional evaluation and appropriate intervention."
Losing hair is hard, and adding hair growth marketing can be very tempting (and expensive). The path you choose is highly personal and is best made with the help of a physician to ensure the safe and healthy treatment process you deserve.
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