Nutrient Deficiencies That Could Cause Hair Loss And How To Correct Them With Foods And Supplements


 What are the major Causes of Hair Loss?

Hair Loss affects over 80 Million American. It has been reported that more than two thirds of men experience some form hair loss starting at age 30. Consumers often resort to external solutions such as hair growth system, neglecting internal reason such as diet.

Hair loss can be a sign of inefficient body function, which can potentially be ameliorated with the proper diet and lifestyle habits like sleep & stress reduction.

This article focuses on nutrient deficiencies that cause thinning hair. It also provides some product recommendations that may help correct your nutrient levels.

It is important, however, to check with your doctor if you experience symptoms concurrent to thinning hair, or if the hair loss is sudden and significant. 

Nutrient Deficiencies That Cause Hair Loss

The following are the top 10 nutrients that you might need to take a look at & optimize if experiencing hair loss:

1. Protein

Provides essential Amino Acids that helps support the entire body. Hair is made up of Keratin, a protective protein, essential to maintaining hair structure and the lining of internal organs and glands. It is integral in wound healing, DNA repair, hormonal balance, immunity and cell division and growth.  Great sources are eggs, grass-fed beef, salmon, lentils, seeds, and quinoa.

2. Folic Acid (Folate or Vitamin B9)

We often see it in prenatal vitamins because of its pivotal role in proper fetal development & prevention of birth defects. It contributes to healthy cell division supporting proper body function. Folic Acid can be found in legumes, Asparagus, eggs, leafy greens, Brussel sprouts, broccoli, beets, citrus fruits, nuts and seeds.

3. Vitamin D

Known for its immune boosting properties, Vitamin D helps support healthy hair follicles, and keep the skin & bones healthy. It also has the ability to create new hair follicles, which makes it a star nutrient in promoting hair growth.

Androgenic alopecia, the most common hair loss condition, is often attributed to Vitamin D deficiency.

A vitamin D deficiency can also cause low immunity, high blood pressure, mood swings, fatigue, chronic pain, and muscle weakness.

Vitamin D3 is known to be a more bioavailable source of this essential vitamin, a better choice than the often prescribed D2.

4. Biotin ( Vitamin B7)

The most popular of all B-vitamins in supporting healthy hair growth. Biotin is abundant in many foods and most often doesn't need supplementation. When deficiencies are present, according to research, it's often genetic or tied to cigarette smoking, antibiotic use or certain medications.

You can find Biotin in avocados, nutritional yeast, sweet potatoes, mushrooms, legumes, bananas, sunflower seeds, pumpkin seeds, broccoli and almonds.

5. Zinc

Zinc is vital a trace element, essential for many biochemical processes including protein synthesis, regulating hormonal levels, and tissue growth and repair. Zinc keeps oil glands around the follicles working at optimal capacity. A zinc deficiency  is often present in those that are deficient in Vitamins A and D.

A zinc deficiency is often caused by eating disorders, reduced food intake, excessive exercise, and inadequate absorption.

You can maintain healthy levels of Zinc by consuming red meat, eggs, wheat germs, pumpkin seeds, ;legumes, nuts and shellfish.

It is important to note that while it is crucial to maintain your Zinc level, excess can cause deficiencies in Copper, which is important to collagen production and proper function. So supplement with caution.

6. Iron

Iron creates hemoglobin, which helps deliver nutrients and oxygen to cells. When iron is deficient, your body essentially goes into survival mode and prioritizes delivery of oxygen to vital organs, leaving out skin, nails and hair. These external organs will then show signs of iron-deficiency. These often manifest in hair loss and brittle nails.  Additional sign of iron deficiency are tiredness, shortness of breath, headaches, anxiety and thyroid problems.

To ensure adequate levels of iron, you may consume broccoli, berries, leafy vegetables, lentils, spinach, sea food, sesame seeds, dark chocolate and chickpeas.

7. Selenium

Similar to zinc, selenium is another trace mineral that may support healthy hair growth. Too much of either can cause hair loss. So it's important to supplement carefully, only if your diet is less than optimal.

Selenium is integral to the production of thyroid hormones which help regulate hair growth.

A selenium deficiency can lead to serious health issues and a negative immune function. Yet, it's estimated that 1 billion people are selenium deficient.

Brazil nuts, rice, beans, oats, fish, meat, eggs, and mushroom are foods that can keep your selenium levels in check.

8. Vitamin C

Vitamin C is essential to collagen production, which contributes to healthy hair growth. It aids the body in absorbing zinc, which also helps prevent hair loss. Vitamin C can be found in berries, citrus fruits, kiwis, plums & uncooked vegetables, especially bell peppers, snow peas, broccoli and leafy greens.

9. Vitamin E

Vitamin E is a fat soluble cell protective antioxidant that's naturally found in many foods. Also know to moisturize and nourish the skin and hair. 

Vitamin E combats oxidative stress, a major contributor to hair loss. It helps maintain the protective top lipid barrier of the scalp keeping moisture in for a healthier follicle. It's found in leafy green vegetables, sunflower seeds and nuts. 

10. Omega 3 Fatty Acids

The modern diet is diffident in Omega 3 fatty acids and rather abundant in Omega 6 (found in in most hydrogenated cooking oils & fast food). Adequate Omega-3 levels can aid hair growth and reduce inflammation in the body. Wild salmon, sardines, flaxseed, walnut, olive oil are some of the foods that can be highly beneficial in replenishing these essential fatty acids and preventing hair loss.

To find supplement recommendations for all these essential nutrients, check out our blog on Best Supplements

Best Supplements that Can Promote Hair Growth

1- Mukti Bioactive Marine Collagen

Mukti Bioactive Collagen Booster - The Beauty Doctrine
A great high quality bioavailable marine collagen powder that's 100% natural. It contains a slew of powerful antioxidants such as resveratrol, astasanthin, goji berry, as well as a number of reparative and balancing nutrients such as probiotics and aloe vera.
This super-berry powder helps provide amino acids that support healthy hair growth and collagen production.

2- Hush Hush Deeply Rooted

Hush Hush Deeply Rooted Hair Growth Supplement - The Beauty Doctrine
This is at the very top of the list of my favorite multi-vitamins. It combines several of the nutrients listed in this article such as Vitamins D & C, Biotin, Zinc, Selenium; as well as vitamin-A which aids in DNA repair and acne control. Ginseng improves cellular energy, while resveratrol, amla, horsetail extract, saw palmetto, ashwagandha, pumpkin seed, hyaluronic acid, green tea and collagen help support an overall healthy body function, including that of the hair and skin.
Read more

3- Agent Nateur Holi (Mane) Hair Skin Nails Supplement Collagen


An odorless and tasteless blend, made with bioavailable Marine Collagen, is abundant in over 30 trace minerals, including silica, magnesium, calcium and potassium that support the appearance of optimal hair, skin and nail health. Amino acids activate hair growth and boost its hydration. Nacre, a natural compound in pearl powder, regenerates collagen production. The synergy of this nutrient-dense blend supports the appearance of two important antioxidants, glutathione and superoxide dismutase, both essential for vitality.

Read more

4- Key Nutrients Keto Multi-Collagen Powder

Key Nutrients Multi Collagen Protein Powder

A good clean option for those on a budget. A blend of hydrolyzed grass-fed beef, wild marine, chicken, & eggshell membrane providing types I, II, III, V, & X collagen. Also added to this mix is a healthy dose of biotin in every serving.

Read more

What's the best hair loss treatment besides collagen and supplements?

Those that have significant hair loss might benefit from LED light therapy treatments. You can read more on this incredible & highly effective modality in this blog.
IRestore LED Light Therapy Hair Helmet


What oils help promote Hair Growth?

There are various oils that have been proven to stimulate hair growth. The most notable ones are Pumpkin Seed Oil, Rosemary Oil and Saw Palmetto. Here is a serum that combines all three.

Saw Palmetto Hair Growth Serum

The Takeaway

Hair loss can be stressful and may contribute to low self-esteem, depression and other issues. However, it is often looked at as a cosmetic issue with potential cosmetic solutions such as topical shampoos, conditioners, and serums.

It is important to understand that hair loss is primarily tied to inner health of the body and mind. A holistic approach is necessary. Diet  and supplementation are a great place to start addressing this issue. It is also important to consult with your doctor to find out if the hair loss you may be experiencing is tied to more serious medical conditions.

Not sure what skincare to get? Book a consultation with Nadia here.

Be well. Be safe. Be beautiful!

As a blogger, my content may include affiliate links from advertisers. I may earn a small commission from actions readers take on these links such as a purchase, or subscribe. All my recommendations are based on my own research and personal trust in the products that I share. I am not a doctor or nutritionist. Please consult with your practitioner prior to using any products recommended.



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