Milly Gaines
Diet can be a factor in hair loss for women. While hair loss may be influenced by factors such as family history, genetics, stress, and medical conditions, diet is also an essential component in hair health. Restrictive diets or fad diets can be detrimental, as they may cause rapid weight loss, which has been linked to hair loss. Very low-calorie diets or those that restrict certain food groups can lead to nutrient deficiencies, disrupting the nutrient supply to hair follicles and causing hair loss. Nutritional deficiencies in iron, zinc, protein, selenium, vitamin B12, riboflavin, folate, and biotin have all been implicated in hair loss. Additionally, certain foods such as those high in mercury, high on the glycemic index, high in saturated fats, or high in processed sugar can contribute to hair loss and scalp problems.
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What You'll Learn
Restrictive diets and rapid weight loss
A lack of protein can also cause hair to become brittle and fall out. Amino acids, the building blocks of protein, are essential for hair growth as they are necessary for the production of keratin, the main structural protein of hair.
Iron deficiency is also a common cause of hair loss. Iron is needed for hair growth, and a lack of it can disrupt the nutrient supply to hair follicles. This can stop the hair growth cycle, causing hair loss.
Other nutrient deficiencies that have been linked to hair loss include zinc, selenium, vitamin B12, riboflavin, folate, and biotin.
In addition to nutrient deficiencies, stress from rapid weight loss can also cause hair loss. This is usually temporary, and hair will grow back once the body is no longer stressed from losing weight quickly.
It is important to note that hair loss can be caused by various factors, including family history, genetics, stress, and medical conditions. If you are experiencing significant hair loss, it is recommended to consult a healthcare professional to determine the cause and receive appropriate treatment.
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Nutrient deficiencies
Diet and hair loss are interconnected. Nutrient deficiencies, supplement use, and other dietary aspects can all contribute to hair loss. Telogen effluvium, a type of hair loss characterised by excessive shedding and thinning, can be caused by a poor diet lacking in essential nutrients.
Iron
Iron deficiency is common in women experiencing hair loss. Low iron levels can impact hair follicles, leading to hair loss. Iron-rich foods are recommended to ensure adequate iron intake. Vegans and vegetarians may need to supplement their diets to maintain sufficient iron levels.
Zinc
Zinc deficiency has been linked to hair loss, with studies indicating lower zinc levels in individuals with certain hair loss conditions. Zinc is necessary for creating new cells and processing nutrients, and its deficiency can result in symptoms like hair loss, loss of appetite, weight loss, and tiredness. Meat and cheese are good sources of zinc.
Vitamin D
Vitamin D deficiency has been associated with hair loss, particularly in patients with alopecia areata. Lower vitamin D levels were observed in patients with female pattern hair loss and telogen effluvium, although the correlation between vitamin D levels and hair loss extent remains unclear.
Other Nutrients
Deficiencies in other vitamins and minerals, such as vitamin B12, riboflavin, folate, biotin, protein, and calcium, have also been implicated in hair loss. Consuming a balanced diet with a variety of nutrients is crucial for maintaining hair health and promoting hair growth.
While diet plays a role in hair loss, it is important to note that hair loss can also be influenced by other factors such as underlying medical conditions, stress, genetics, and family history.
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Crash diets and micronutrient deficiencies
Restrictive diets that cut out entire food groups or result in very low-calorie consumption can lead to hair loss in women. This is because such diets can cause nutrient deficiencies or rapid weight loss, both of which are associated with hair loss.
Crash diets can lead to deficiencies in essential fatty acids, zinc, protein, and overall calories, all of which are necessary for healthy hair. For example, zinc is a mineral that creates new cells and helps the body process nutrients. A study has shown a link between hair loss and low levels of zinc. Similarly, iron deficiency can disrupt the nutrient supply to hair follicles, causing hair loss.
Vegetarians and vegans may need to supplement their diets with iron, as well as vitamin B12, riboflavin, folate, and biotin, which are all building blocks of healthy hair.
Hair loss caused by a poor diet is usually temporary and can be corrected by ensuring adequate nutrient intake. However, it is important to note that taking high doses of certain nutritional supplements can also harm hair. For example, overconsuming vitamin A supplements can overwhelm the liver, leading to high levels of vitamin A in the blood, which is essential for hair follicle function.
If you are experiencing hair loss, it is important to visit a healthcare professional to determine the cause and receive appropriate treatment.
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High-mercury foods and processed sugars
Excessive hair shedding in women can be caused by a poor diet, which may result in inadequate nutrition or a lack of specific nutrients. A diet high in mercury and processed sugars can lead to hair loss and other issues related to hair and scalp health.
High-Mercury Foods
Mercury is a heavy metal that can accumulate in the body over time, and high levels of mercury in the blood have been linked to hair loss in women. Most dietary mercury comes from consuming certain types of fish, especially raw sushi. Fish such as marlin, mackerel, tilefish, swordfish, orange roughy, Chilean sea bass, shark, and tuna may contain high levels of mercury. A 2019 case study found that two women experiencing hair loss had high mercury levels in their blood from eating fish, and their hair loss improved after reducing their intake of mercury-rich fish. Another study reported on two women in early menopause with alopecia and high mercury levels, which reversed after decreasing their toxic levels by eliminating dietary tuna.
Processed Sugars
Heavy sugar consumption is a primary factor in developing insulin resistance, which has been linked to an increased risk of androgenic alopecia hair loss in women. A high intake of sugar can also lead to hormone imbalances, as the body produces insulin to manage sugar intake. Additionally, processed sugars are high on the glycemic index, which increases oil production in the scalp and causes inflammation and irritation. This leads to changes in blood supply to the scalp, negatively affecting hair growth.
While it is important to be mindful of mercury and sugar intake, it is worth noting that existing research points more towards certain foods and nutrients boosting hair health rather than directly causing hair loss. Nonetheless, maintaining a balanced diet and consulting a healthcare professional can help address specific concerns related to hair loss.
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Iron, zinc, and protein deficiencies
Diet can be an essential component in hair health. Excess hair shedding can be caused by inadequate nutrition or a lack of specific nutrients. Iron, zinc, and protein deficiencies are linked to hair loss.
Iron deficiency is common in women experiencing hair loss. Iron is a mineral that is part of the composition of haemoglobin, a protein found in red blood cells responsible for transporting oxygen in the body. The supply of oxygen to the hair follicles is essential for healthy hair growth. Studies suggest a link between iron deficiency and hair loss, particularly in telogen effluvium. Iron deficiency may change the normal progression of the hair cycle. However, the association between hair loss and low serum ferritin levels (an indicator of total body iron stores) has been debated for many years.
Zinc is an essential trace element involved in various biological functions, including DNA synthesis, gene expression, hormone control, enzymatic reactions, and cell proliferation. It also plays a role in important functional activities within the hair follicle. It accelerates hair follicle recovery and is a potent inhibitor of hair follicle regression. Studies have shown there is a link between hair loss and low levels of zinc. However, more research is needed to be conclusive.
Protein is necessary for a healthy scalp and hair. A lack of protein can cause hair to become brittle.
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Frequently asked questions
Yes, diet can be a factor in hair loss. Restrictive diets that cut out entire food groups or very low-calorie diets can cause hair loss due to nutrient deficiencies.
Nutrient deficiencies that can cause hair loss include iron, zinc, protein, selenium, vitamin B12, riboflavin, folate, and biotin.
Foods with elevated levels of mercury, high on the glycemic index, high in saturated fats, or high in processed sugar are especially bad for the hair and scalp.
It is important to ensure that you are getting the recommended amount of essential nutrients. Eating a healthy, balanced diet with nutrient-dense foods can help prevent hair loss.
