Excessive hair loss can be caused by deficiencies in nutrients such as protein, B vitamins, zinc or iron in the diet.
Diet impacts many aspects of health, including hair. Thinning hair and excessive hair loss may be due to the body lacking some vitamins and minerals below.
Vitamin B group
B group vitamins participate in many body functions. In particular, biotin (vitamin B7) helps the body convert food into energy and manage cell communication activities. Hair loss and thinning hair can be symptoms of biotin deficiency and adequate supplementation can correct the condition.
However, if the cause is not biotin deficiency, supplementing this vitamin will not help reduce hair loss.
Vitamin D
Vitamin D plays a role in keeping bones and skin healthy. Some people who are deficient in this vitamin also experience severe hair loss, often related to autoimmune conditions that affect hair health. Adequate vitamin D supplementation can improve hair loss.
Meat, milk, and vitamin supplements are necessary in cases of hair loss due to deficiency of this vitamin.
Iron
Iron supports blood formation and red blood cells transport oxygen throughout the body. Severe iron deficiency can affect the oxygen-carrying ability of red blood cells and tissues including hair cells. Since then, hair has weakened, fallen out more and become thinner.
Increase vitamin C for people with thin, easily falling hair due to low iron levels to help the body absorb this substance better. Citrus fruits, strawberries, bell peppers, guava are rich in vitamin C.
A diet lacking iron, B vitamins, and vitamin D can cause hair loss. Image: Bao Bao
Zinc
Zinc is a mineral that plays an important role in immune function, protein synthesis, cell division, and is necessary for the function of hair follicles. Zinc deficiency, although uncommon, has been linked to hair loss. Some sources of zinc include lean meat, shellfish, nuts, eggs…
Magnesium
Magnesium plays a role in protecting brain health. Hair loss is not a typical symptom of magnesium deficiency, but sometimes adequate supplementation of this nutrient can reduce hair loss in women with polycystic ovary syndrome.
Protein, calo
The cells that make up hair follicles have a high turnover rate, meaning new cells grow to replace old cells quickly. Therefore, hair is very sensitive to protein and calorie deficiencies – two nutrients that contribute to normal hair follicle growth.
Calories provide energy to hair follicles to keep hair strong and healthy. Hair needs amino acids (which make up protein) to help maintain its structure. A diet lacking enough protein can lead to abnormal hair growth such as thinning, brittleness, and loss.
Hair loss is also caused by many other causes such as hormonal changes, stress, exposure to many chemicals, and infections. People with a lot of hair loss should see a doctor to find the cause and take measures to improve it.