Leena Watts
Hair loss is a common condition, and while it can be caused by genetics, ageing, stress, or medical conditions, diet also plays a significant role. A poor diet lacking essential nutrients can lead to hair loss. Restrictive diets that result in very low-calorie consumption or inadequate nutrient intake can negatively impact hair health. Extreme dieting or rapid weight loss can cause nutritional deficiencies, affecting the hair growth cycle and leading to hair loss. Additionally, certain supplements or excess vitamins can also contribute to hair loss. Maintaining a balanced diet with adequate nutrients is crucial for healthy hair and scalp.
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What You'll Learn
Extreme calorie restriction
Hair needs adequate calories, nutrients, and proteins to grow properly. When the body doesn't receive what it needs, side effects like hair loss can occur. Poorly planned diets, such as crash diets, can lead to deficiencies in essential fatty acids, zinc, protein, and overall calories, all of which can lead to hair loss.
Protein malnutrition, when the body doesn't get enough protein, can also result in hair loss. When protein needs aren't met, the body prioritizes important protein-dependent functions like tissue repair, digestion, pH and water balance regulation, and hormone production. Since hair growth is not essential to keep a person alive, hair loss may occur.
Additionally, extreme calorie restriction can lead to nutrient deficiencies, which can also cause hair loss. For example, deficiencies in zinc, iron, vitamin D, and vitamin B12 are linked to hair loss.
It is important to note that hair loss caused by extreme calorie restriction is usually temporary, and a balanced, healthy diet should reverse hair loss within six months. If you are experiencing hair loss, it is recommended to consult a healthcare professional.
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Nutrient deficiencies
A very low-calorie diet or those that restrict certain food groups can cause hair loss due to nutrient deficiencies. For example, poorly planned diets can lead to deficiencies in essential fatty acids, zinc, protein, and overall calories, all of which can lead to hair loss. Zinc is a mineral that helps the body process nutrients, and a zinc deficiency can lead to hair loss. Iron is another important mineral, as a diet with too little iron can cause anaemia, which disrupts the nutrient supply to hair follicles and can interrupt the hair growth cycle.
Vitamin deficiencies can also lead to hair loss. For example, vitamin B7 (biotin), found in whole grains, soy, and yeast, is important for hair health, and a deficiency can cause hair to become brittle and fall out. Vitamin D is also thought to play a role in the cycle and growth of hair follicles, and low levels of vitamin D can lead to hair loss. Other vitamins that may be linked to hair loss include vitamin B12, riboflavin, folate, and copper.
It is important to note that diet is not the only factor influencing hair loss. Family history, genetics, stress, and medical conditions can also have a stronger influence on hair growth and hair loss.
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Stress
Major physical trauma, childbirth, high fever, severe infections, illness, extreme weight loss, extreme changes in diet, and fatigue can cause hair loss. A poor diet, lacking essential nutrients like vitamins, minerals, and proteins, can weaken hair follicles and result in hair loss. Nutritional deficiencies, particularly in iron, zinc, biotin, and vitamins A and D, can contribute to hair thinning and breakage.
To mitigate stress-related hair loss, one can practice stress management techniques such as meditation, yoga, deep breathing exercises, and exercise, which reduce cortisol levels and promote overall well-being. Prioritising quality sleep is also important, as lack of sleep elevates cortisol levels and worsens stress-related hair loss. Additionally, maintaining a balanced and nutrient-rich diet is crucial. A diet rich in fruits, vegetables, lean proteins, and whole grains ensures an adequate intake of essential nutrients for hair health. Incorporating hair-friendly foods like salmon, eggs, spinach, nuts, and seeds can be beneficial.
It is important to note that hair loss due to stress is usually temporary, and hair growth resumes once stress levels normalise. However, if you are experiencing hair loss, it is advisable to consult a healthcare professional or registered dietitian to address any nutritional deficiencies and provide personalised recommendations.
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Hormonal changes
Hormones play a significant role in hair growth and health. An imbalance in hormones can cause hair loss, also known as androgenic alopecia. This type of hair loss is often attributed to ageing and genetics but can be accelerated by a hormonal imbalance. The hormones most commonly associated with hair loss are:
- Testosterone, specifically dihydrotestosterone (DHT). DHT can attach to receptors on hair follicles, causing them to shrink and disrupting the hair cycle.
- Cortisol, which is associated with stress, is another hormone that can lead to hair loss. Stress can cause hair to enter a resting and shedding phase, resulting in hair loss.
Endocrine disorders, such as diabetes, polycystic ovary syndrome (PCOS), and thyroid issues, can also lead to hormonal imbalances and hair loss. Additionally, menopause can impact hormonal balance and contribute to hair loss.
The link between hormones and hair loss is complex and varies between individuals. While some people with high DHT levels experience hair loss, others may not. Similarly, those with minimal DHT levels can still suffer from hair loss.
If you suspect that your hair loss is due to a hormonal imbalance, it is important to consult a healthcare professional for advice and potential treatment options.
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Excess vitamins
Vitamin A is one such example. When consumed in excess, it can overwhelm the liver, which is where it is normally stored. The excess vitamin A then goes into circulation, leading to high levels in the blood. Maintaining optimal blood levels of vitamin A is essential for hair follicle function, so an excessive amount of this nutrient can cause hair loss.
Vitamin E is another vitamin that, when taken in high doses, has been linked to an increased risk of hair loss. A 2004 study by John Hopkins University found that nine out of 11 trials involving high-dose vitamin E (400 IU per day or more) showed an increased risk of death. Another study published in the Journal of the American Heart Association found that high-level vitamin E consumption can increase the risk of bleeding in patients taking anticoagulant therapy, which can cause iron-deficiency anaemia and lead to hair loss.
Selenium is also thought to cause hair loss when consumed in excess. However, more studies are needed to establish this relationship.
Biotin (vitamin B7) is a popular vitamin found in skin, hair, and nail supplements. However, it is important to note that too much biotin can interfere with lab tests, including the assessment of thyroid function and certain hormone levels.
It is always best to speak to a healthcare professional before taking supplements to ensure you are not consuming excess vitamins or minerals that could be harmful to your health and well-being.
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Frequently asked questions
Hair loss can be caused by a variety of factors, including diet. Extreme diets that restrict calories or certain food groups can lead to nutrient deficiencies, which in turn can cause hair loss. If you are experiencing hair loss, it is important to speak to a healthcare professional to determine the underlying cause.
Nutrients such as zinc, iron, selenium, vitamin D, vitamin B12, folate, riboflavin, copper, and essential fatty acids are all important for hair health. A deficiency in any of these nutrients may lead to hair loss.
Yes, stress has been linked to hair loss. Restrictive dieting can cause major stress, which may contribute to hair loss.
Consuming certain nutrients in supplement form may help support hair health and growth. However, it is important to note that taking too many supplements or consuming too much of certain nutrients, such as vitamin A, can lead to hair loss. It is always best to speak to a healthcare professional before taking any supplements.
