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.

Nutrition for hair

Overview

    Hair nutrition is a vital part of hair loss treatment regime as malnutrition has detrimental effects on hair growth. Malnutrition, congenital diseases, some neuromuscular diseases, chronic illnesses, cancers, alcoholism, acute infections, stress, surgical operations, certain medications and advanced age may cause hair loss.

   Genetic factors, general health of body & mind and proper nutrition are important determinants in the growth of hair. The speed of hair growth is dependent upon genetics, gender, age & balance of hormones. Nutrient deficiency and hormonal imbalances occurring with menopause, polycystic ovaries, thyroid disease etc. may eventually cause hair loss.

   Certain nutritional deficiencies make hair dry, stringy and dull and lead to hair loss in the long run. 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 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 well 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 hair loss. 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.

     In the normal scalp, 90–95% of the hair follicles are in the anagen or growing phase and the remainder (5–10%) in the telogen [resting]phase with about 100-150 hair being shed daily. Only a few follicles will be in the transitional or catagen phase.

If the number of hairs shedding daily increases the exact cause of hair loss must be identified and treated.

     Malnutrition or lack of proper nutrition is one of the major causes of telogen effluvium type of hair loss. Studies have also reported potential link between nutritional deficiency and chronic Telogen Effluvium, male pattern baldness or androgenetic alopecia (AGA), female pattern hair loss (FPHL), and alopecia areata.

     Telogen Effluvium is a type of temporary hair loss after getting an acute infectious fever, a prolonged illness, stress, physical stress on body like child birth  etc. It occurs if a significant number of anagen[growing] hair are triggered to stop growing prematurely by any triggers of these kinds and they enter catagen phase, followed by telogen phase[resting phase].Finally hairs fall off and hair fall may last for  about 3-6 months.

Proper nutrition and rectification of causes leading to telogen effluvium may reverse hair loss.

    [Read more]

 Essential nutrients for hair loss prevention & management

Vitamin A

Vitamin A is a fat-soluble micronutrient necessary for the growth of healthy skin and hair. However, both deficiency and excess of vitamin A can cause hair loss. Retinoic acid and retinal are the main active metabolites of vitamin A. Retinoic acid can regulate hair follicle stem cells, influencing the functioning of the hair cycle.

Beta-carotene is also 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.

 Pro vitamin A carotenoids are plant pigments that the body converts into vitamin A in the intestine. The main pro vitamin A carotenoids are beta-carotene, alpha-carotene, and beta-cryptoxanthin. Sources of provitamin A are leafy green vegetables, orange and yellow vegetables, tomato products, fruits, and some vegetable oils.

Vitamin B complex

  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, sunflower 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.

Bacteria in the gut can also produce pantothenic acid to a small extent, although it is not adequate for bodily functions.

The Recommended Dietary Allowance (RDA) of vitamin B5 for men and women is 5 mg daily. For pregnancy and lactation, the amount increases to 6 mg and 7 mg daily, respectively.

 Vitamin B12 helps prevent the loss of hair and can be found in fish, eggs, chicken and milk.

Sources of vitamin B12 are:

•     milk

•     cheese

•     yogurt

•     meat

•     fish-salmon, trout

•     eggs 

•     clams

•     shiitake mushroom

  It is also important to include vitamin B6, biotin, inositol and folic acid in the supplemental program.

 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.

The terms “folate” and “folic acid” are often used interchangeably, even though they are different. Folate is a general umbrella term used to describe many different types of vitamin B9.

The main dietary sources of folic acid are:

o   canned tomato juice

o   fresh fruits-oranges, grapefruit, papaya, banana, avocado

o   turnip greens, spinach, romaine lettuce, asparagus, brussels sprouts, broccoli ,black-eyed peas, mustard greens, green peas,

o   cantaloupe

o   beans

o   peanuts

o   sunflower seeds

o   whole grains

o   liver

o   seafood

o   eggs

o   fortified foods and supplements

o   dungeness crab

o   hard-boiled egg

o   beef liver

Women  of reproductive age need 400 mcg of folic acid every day.

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 a key 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 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

Vitamin D

Vitamin D, due to its immunomodulatory effect, is linked with alopecia areata , in which hair is lost in circular spots. It is a vitamin you get from exposure to sun .Meat, fish,  milk, eggs and some oils are rich in vitamin D.

 Vitamin E

Vitamin E helps to maintain the integrity of cell membranes of hair follicles. The vitamin provides physical stability to cell membranes and functions as an antioxidant while promoting healthy skin and hair. Vitamin E being an effective antioxidant helps to protect against free-radical damage to hair.

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

 Amino acids

Amino acids  L-methionine and L- cystein  play a vital role in hair health. Proteins are the major sources of amino acids.

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.

 Minerals

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  to hair as well as  in hair follicle morphogenesis. The mineral is involved in hair growth and is needed by the body for regulating and activating thyroid hormones, imbalances of 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 and 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.

Omega 3 fatty acids

Omega 3 fatty 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.

   Your health care provider may help you choose the right diet after evaluating the causes of hair loss. This article describes a general hair growth supporting diet that anyone can follow in well balanced amounts. Please note that taking any specific nutrient excessively may cause damage to the hair or any body organs .People who are affected with kidney and other vital organ diseases also should take this diet only after consulting their doctor.

 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-nutrients

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

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