The average individual sheds 50 to 100 hairs a day, according to the American Academy of Dermatology. Causes of hair loss in women include heredity, illness, stress, childbirth, menopause, malnutrition, medications, iron deficiency, medications, autoimmune disorders, thyroid disease and rapid weight loss. Hair loss related to a nutritional deficiency is uncommon for most people who eat a well-balanced diet, but can be treated with diet changes and supplementation.
Causes
Nutritional deficiencies can be caused by several things, including inadequate intake through diet, illness, inability to absorb certain nutrients, eating disorders and rapid weight loss. Those with hair loss caused by a nutritional deficiency may benefit from adding certain vitamins to their diet, including vitamin A, vitamin B6, vitamin B12, folic acid, biotin, vitamin C, iron and zinc.
Function
Vitamin A is needed for the health and growth of cells in the body, including those that make up hair. Vitamin B6, B12 and folic acid help create new red blood cells and hemoglobin. Hemoglobin transports oxygen found in red blood cells throughout the body. The scalp needs good circulation of blood and oxygen for hair to grow.
Biotin is a type of B vitamin that prevents hair loss and helps hair grow faster. Vitamin C aids the formation of collagen, a component of connective tissues that supports and provides structure to the tissues, including tissues of the scalp. Iron transports oxygen attached to hemoglobin in the blood. Zinc is needed for the growth and repair of tissues, as well as regulation of the sebaceous glands that secrete sebum onto the surface of the skin.
Food Sources
Sources of vitamin A include eggs, milk, fish oil, liver and dark green leafy vegetables. Vitamin B6 is found in fish, chicken, liver, soybeans and kidney beans. Folic acid-rich foods include avocado, broccoli, liver, wheat germ, leafy vegetables and beets. Vitamin B12 is present in animal products such as fish, poultry, meat, dairy products and eggs.
Biotin is found in liver, cereal, eggs and yeast breads. Sources of vitamin C are citrus fruits, melons, dark green leafy vegetables, tomatoes, potatoes, peppers and berries. Iron-rich foods include beef, liver, kidney beans, spinach and bran. Zinc is found in nuts, seeds, whole grains and legumes.
Warning
Excess vitamin A can lead to hair loss. High doses of vitamin A decrease the amount sebum produced in the pores. Lack of this oily substance leads to hair that is dry and prone to breaking and shedding.
Expert Insight
The National Institutes of Health recommends that you visit your doctor if you experience hair loss in an atypical pattern, rapid hair loss, hair loss at a young age, itching or pain associated with hair loss, male pattern baldness if you are female, loss of hair in the eyebrows, weight gain, fatigue, cold intolerance, irregular menstrual cycles or changes in the scalp including redness or scaling.
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