Deficiency of these vitamins and minerals causes hair loss

Hair loss, though not a medical emergency, can be extremely worrisome, and can seriously hamper your self-image, leading to loss of confidence and embarrasment. Hair loss, also known as alopecia, can be caused by a number of factors such as side effects of certain medications, genetics, age, chemical laden products etc. However, the most common cause of hair loss remains nutritional deficiencies, and here we take a look at which vitamins and minerals can cause hair loss...


Vitamin D
Vitamin D is crucial for creating new hair follicles, the tiny pockets from which hair grows. A deficiency in vitamin D can lead to hair thinning and even patchy hair loss known as alopecia areata. Since sunlight helps the body produce vitamin D, lack of sun exposure can cause low levels. Including fatty fish, fortified foods, or supplements can help maintain healthy hair.

Iron
We all know that Iron helps form hemoglobin in red blood cells, which then carries oxygen to our entire body, including our hair follicles. Without enough iron, hair follicles do not get sufficient oxygen, leading to hair thinning and loss. Iron deficiency anemia is a common cause of hair loss, especially in women. Eating iron-rich foods like red meat, spinach, and legumes or taking supplements can help.

Biotin (Vitamin B7)
Biotin, often known as the hair vitamin, supports keratin production, the protein that makes up hair strands. A lack of biotin can cause brittle hair and hair thinning. While biotin deficiency is rare, it is usually common in people who smoke, take certain medications, or have poor diets. Foods rich in biotin include eggs, nuts, and dairy products.

Vitamin B12
Vitamin B12 is an extremely essential vitamin, forming red blood cells that nourish hair follicles. Deficiency in B12 can cause hair thinning and poor hair health, (along with many other conditions) especially in vegetarians and vegans,. Animal-based foods like meat and dairy are good sources, or supplements can be used if needed. In extreme cases, injections are recommended.

Vitamin C
Vitamin C helps produce collagen, a protein that strengthens hair, and also aids in absorbing iron from food. Without enough vitamin C, hair can become weak and brittle. Citrus fruits, berries, and green vegetables are good sources of vitamin C.


Vitamin A
Vitamin A is necessary for producing sebum, the oily substance that keeps the scalp moisturized and hair healthy. However, both too little and too much vitamin A can cause hair loss, so it is important to keep a check on your levels. A balanced intake through foods like carrots, sweet potatoes, and spinach is important, but supplements should be avoided, unless prescribed by a doctor.

Zinc
Zinc plays a role in hair tissue growth and repair. Its deficiency can lead to hair loss, but this is often reversible with proper treatment. Foods like nuts, seeds, and meat provide zinc.

Amino Acids
Hair is mostly made of keratin, a protein formed from amino acids. A lack of protein or amino acids can weaken hair structure and slow growth. Eating protein-rich foods such as eggs, meat, legumes, and dairy ensures a good supply of amino acids for healthy hair.