The issue of hairlessness is one of the most prevalent well-being complaints by people of any age. The causes of acne and the many factors that are thought to trigger it, such as stress, hormonal changes, genetics and environmental factors, are also to be blamed, but one factor is being overlooked: nutrition. Today’s eating habits, the large amount of ultra-processed foods, the fact of having undergone drastically restrictive dieting or gut health problems, have resulted in not enough intake and absorption of essential vitamins and minerals for maintaining healthy hair growth. Simrat Kathuria, Celebrity Dietician & Wellness Coach shares hair follicles, being one of the most metabolically active tissues of the body, can affect the normal hair growth cycle even at the slightest nutritional deficiency.
The Nutritional Link to Hair Health
Regular delivery of the nutrients required for cell division, protein synthesis and transportation of oxygen to the hair follicles is essential for healthy hair growth. When there are deficiencies of certain vitamins, hair follicles enter into the resting (telogen) phase early, which causes more hair loss. Unlike cosmetic hair loss, nutritional hair loss may occur over a period of time and may be accompanied by symptoms of general nutritional imbalance such as fatigue, brittle nails, dry skin or decreased immunity.
Which Vitamin Deficiencies Matter Most?
The top deficiency that is linked with hair loss is Vitamin D which is crucial to triggering hair follicles to cycle. Having insufficient levels of Vit D is linked to more hair thinning and certain types of alopecia.The other important thing to consider is the intake of vitamin B12 which may be a problem on any vegetarian diet and is common among older people and people with digestive factory disease. Because B12 is involved in red blood cell production and carry of oxygen, low levels can lead to decreased nutrients delivered to the scalp.Biotin (Vitamin B7) is often touted as a good source for better hair growth, however Biotins deficiency is comparatively rare. Supplements should be used only if the person has been diagnosed with a deficiency, and may not be helpful to those who are not deficient.In addition to iron, zinc and enough protein, folate is also a major component of healthy hair. Although iron is not a vitamin, it is in the category of a mineral, and iron deficiency is one of the most common causes of diffuse hair loss particularly for women of reproductive age.
Why Deficiencies Are Becoming More Common
There are a number of lifestyle trends all adding to the load of nutrient deficiency. Poor nutritional status can be caused by avoiding food and drinks, consuming very limited diets, too much processed foods, spending a lot of time indoors with less sunlight, a digestive disorder with less intake of nutrients, or attempting to lose weight on their own. Some medical conditions and medications can also cause increased nutrient needs and decrease nutrient absorption.
Correcting the Root Cause
Treatment for hair thinning without medical guidance or a complement of cosmetic products and/or nutritional supplements is unfounded. If the hair loss is regular or is continuing after a period of more than six weeks, the problem should be clinically evaluated and if necessary blood tests conducted to check for underlying deficiencies or medical problems. Where deficiencies have been diagnosed, remedial dietetic changes, dietary supplements on a tailored basis and treatment for the cause, usually results in better long term outcomes than blanket supplements.A healthy diet involves eating a balanced diet, which can easily be achieved using whole grains, pulses, dairy, eggs, lean proteins, nuts, seeds, fruits and coloured vegetables as a foundation. Healthy aggression for the sun is another crucial aspect for good hair growth, along with good quality sleep and stress management.
A Holistic Approach to Hair Wellness
The health of the hair is a sign of health. Unlike different factors, the deficiencies of vitamins do not cause all hair loss, but it is now being recognised that they are very important and can be modified. Assessing the nutritional status of the hair early on and treating deficiencies appropriately and in a timely manner, coupled with a proper lifestyle, can help in restoring the health of the hair thereby enabling appropriate and healthy growth. This is because instead of taking the quick fix approach, it pays to solve the problem from the root up and that’s where nutrition comes into play.
