Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

Essential nutrients for hair loss prevention

     Hair nutrition is a vital part of hair loss treatment as nutritional deficiencies are one of the main causes of hair loss. Malnutrition, congenital diseases, neuromuscular diseases, chronic illnesses, cancers, alcoholism, acute infections, stress, surgical operations, certain medications and advanced age etc. are various other causes of hair loss. Genetics also plays a key role in hair loss.  The general health of body & mind and proper nutrition are crucial in the growth of hair.

   The speed of hair growth is dependent upon genetics, gender, age &hormones.

Nutrient deficiency and hormonal imbalances occurring with menopause, polycystic ovaries, thyroid disease etc. cause hair loss.

  Certain nutritional deficiencies make hair dry, stringy and dull and lead to hair loss eventually. Crash diets may cause temporary hair loss. Deficiencies will be shown instantly in the hair in case of any health crisis or starvation from poor intake of nutrients as body always gives priority towards protecting vital organs over the hair. 

Even a mild case of anemia from iron deficiency can cause shedding of hair in an alarming way.

 Proteins, micronutrients like vitamins and mineral and some essential fatty acids and amino acids are crucial for maintenance and growth of hair. Healthy balanced diets should include protein rich legumes, lentils eggs, meat and vitamins and mineral rich fruits, vegetables, grains, and an appropriate amount of healthy fat, especially polyunsaturated fatty acids.

   Nutritional deficiencies have to be addressed by intake of supplements in some conditions of severe deficiency and hair loss resulting from that. A systematic approach must be taken when formulating a nutritional supplement plan for hair, as multiple factors  determine or affect the efficacy of the supplement treatment, like the inadequacy  or excess, health conditions of the person taking supplements, diseases etc. For example, excess intake of vitamin A can cause hair loss while optimum intake improves hair growth.

Drink adequate amount [more than 1,5-2 L ]of water everyday as water is very important for proper metabolic functions of your body. If metabolism is impaired it adversely affects your skin and hair in the long run.

What should you eat to prevent hair loss & promote hair growth?

·       Beta-carotene

Beta carotene is important to hair growth as beta-carotene is converted to vitamin A which helps growth of hairs. Preformed vitamin A is found in foods from animal sources, including dairy products, eggs, fish, and meats. Include more leafy green vegetables, orange and yellow vegetables, tomato products, fruits, and some vegetable oils.

·       B group vitamins are significantly important for healthy hair, particularly vitamins B1, B2, Niacin & Pantothenic acid. Reduced levels of thiamin (vitamin B1), riboflavin (vitamin B2), niacin, and pantothenic acid can contribute to the undernourishment of hair-follicle cells.

Sources of B vitamins are Fortified breakfast cereals, fish, beans, lentils, green peas, enriched or fortified cereals, breads, brown rice, sun flower seeds ,yogurt.

Vitamin B5 (pantothenic acid) gives hair flexibility, strength and shine and helps prevent hair loss and greying.

Pantothenic acid is found in a wide variety of foods like nuts, seeds, dairy milk, yogurt potatoes  eggs, brown rice oats ,broccoli,  fortified cereals ,organ meats (liver, kidney), beef, chicken breast,  mushrooms, avocado.

·       Folic acid 

This B group vitamin [vitamin B9] is very crucial for hair growth as folic acid deficiency may contribute to decreased hair-follicle cell division and growth. Folic acid is also essential for the maintenance of healthy methionine amino acid levels in the body. Include the following in your diet to ensure adequate amount of folic acid in your diet.

Dark green leafy vegetables

   Turnip greens, spinach, romaine lettuce, asparagus, Brussels sprouts, broccoli ,black-eyed peas, mustard greens, green peas,  kidney beans,  Canned tomato juice

   Fresh fruits-Oranges, Grapefruit ,Papaya, Banana, Avocado. 

·       Biotin

 Biotin or Vitamin H, more commonly known as biotin, is part of the B complex group of vitamins. A study conducted at Harvard University suggests that biotin is one of the most important nutrients for preserving hair strength, texture, and function. People who are eating adequate amount of protein should not have a problem with biotin deficiency, though vegans may be at risk.

Good food sources of biotin are eggs, liver and soy.

Biotin from natural sources helps hair growth. However, biotin intake as a supplement for hair loss is not having any scientific evidence. 

•       Vitamin C

  Vitamin C intake is crucial in patients with hair loss associated with iron deficiency as it plays an essential role in the intestinal absorption of iron. Vitamin C helps to build collagen, which is not only important for hair growth, but maintaining the strength of hair.

Collagen plays a significant role in the health of the scalp and hair follicles. Collagen is the primary component of the dermis, that contains hair follicles. Collagen plays a role in repairing the dermis and the skin on the scalp at the base of the hair follicle. Declining collagen levels, as people age may contribute to subsequent hair loss.

The main sources of vitamin C are strawberries, papaya, potato, broccoli ,kiwi fruit ,mangoes ,guava ,gooseberries ,bell peppers etc. 

•       Vitamin  E

  Vitamin E helps to maintain the integrity of cell membranes of hair follicles. The vitamin provides physical stability to cell membranes and acts as an antioxidant while promoting healthy skin and hair. Vitamin E is involved in the oxidant/antioxidant balance and helps to protect against free-radical damage.

Sources of vitamin E include nuts and seeds, wheat germ oil, Sunflower, safflower, and soy bean oil, sunflower seeds, almonds, avocado, peanuts, peanut butter, beet greens, collard greens, spinach & pumpkin. 

•       Amino acids

Amino acids also play a vital role in hair health. Proteins are the major sources of aminoacids.

L-Methionine, one of four sulfur-containing amino acids, supports hair strength by providing adequate amounts of sulfur to hair cells. Hair requires sulfur for normal growth and appearance.

L-Cystein – supports hair strength by the provision of sulphur.

The chief sources of methionine are animal products as they contain all the essential amino acids and include meat, fish, poultry, eggs, and dairy products. The plant sources are sunflower seeds, tofu, edamame, black beans, refried beans, cashews.

•       Proteins

Proteins are very important in the growth and maintenance of strength of hair. The daily requirement is 0.83 g/kg BW. Sources of healthy proteins: 

·  Lean meat

  Legumes, which include beans and peas

· Nuts &seeds

 Dairy products, such as milk, cheese, and yogurt.

 Whole grains

 vegetables 

 Eggs, Soy products. 

•       Important minerals for hair growth

It has been found that certain minerals including iron, magnesium, sulfur, silica, selenium and zinc are also very important for maintaining healthy hair.

Selenium

It is an essential trace element that plays a role in protection from oxidative damage as well as hair follicle morphogenesis. The mineral is involved in hair formation and is needed by the body for regulating and activating thyroid hormones, imbalances in which can lead to hair fall.

Liver, fish, eggs, whole grains, meat, fish, nuts etc. are excellent sources of selenium. 

 Iron

Telogen effluvium is a type of excessive amount of hair loss related to deficiency of iron. It is essential to ensure the intake of iron, and maintain adequate amounts of serum ferritin [iron storage in the body]. Consume more leafy vegetables, beans such as red kidney beans, dates, chickpeas, seafood etc.

 Iodine 

Iodine is a mineral that is important for synthesis or production of thyroid hormones. Any changes in the hormone levels can lead to hair thinning and hair loss. Main sources of iodine are seaweed (nori, kelp, kombu, wakame),fish, shellfish (cod, canned tuna, oysters, shrimp, iodized table salts ,dairy (milk, cheese, yogurt)eggs, beef liver, chicken.

•       Healthy fats 

Omega 3fatty acids 

Omega 3fatty acids also have a significant role in hair growth and maintenance of scalp and hair follicular health. The essential omega-3 fatty acids found in fish sources, prevent a dry scalp and dull hair color.

Vegetarians [pure vegans] are at risk of these nutrient deficiency, if they are not choosing diet carefully or do not take supplements. They help in reducing dryness of scalp skin.

Most popular sources of omega 3 fatty acids are walnuts, chia seeds, flax seeds, fish oil, flaxseed oil etc.

These are vital nutrients that support the health of hair follicles. Whenever the follicle health is compromised, hair loss or thinning occurs.

      For boosting and maintaining the healthy growth of your hair consume all the essential nutrients either including in your daily diet, or take supplements under the directions from your doctor depending on the degree of nutrient deficiency in your body .Diet has a key role in hair loss treatment also.

   This article describes a general hair growth boosting diet anyone can follow with adequate amounts of intake. Please note that taking any specific nutrient  supplement excessively over the counter may cause damage to hair or body organs .People who are having kidney and other vital organ diseases also must take this diet for hair nutrition only after consulting the doctor. Your healthcare provider can help you choose the appropriate diet  to you after evaluating the causes of hair loss as well as your other health issues.

 References

1.       https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6380979/

2.       https://www.hsph.harvard.edu/nutritionsource/iodine/

3.       http://siahmsrwellness.in/nutrition/list/essential-nutrient 

4.       https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9324272/

 5.       https://www.drugwatch.com/health/collagen/hair-growth/#:~:text=Collagen%20contains%20amino%20acids%20used,layer%20that%20contains%20hair%20follicles.

6.       http://siahmsrwellness.in/vitamin-b-complex 

7https://www.medicinenet.com/what_foods_are_high_in_methionine_what_good_for/article.htm