Your Hair May Be Shedding if You’re Deficient in These Vitamins

It’s natural to want to get to the bottom of things when you notice more hair than usual in the sink after combing your locks. What vitamin deficiencies cause hair loss? What else may lurk behind your sudden shedding? 

There’s no need to pull out your hair in frustration. Here’s what you should know about nutrition, vitamin deficiencies and hair loss to help stop the shed. 

What Are the Most Common Causes of Hair Loss? 

Hair loss can stem from multiple causes, only some of which lie within your control. You can’t do a whole lot about getting older, your genes, certain autoimmune diseases or even the medications you may need to treat other issues. For example, people with cancer often experience hair loss during chemotherapy but consider the tradeoff worth it. 

However, other common causes of hair loss can be managed. Improving your nutrition may take a little research and lifestyle adjustment, but it is ultimately the best way to address matters when vitamin deficiencies cause hair loss. Other hair loss factors you control, at least partially, include:

• Your hairstyle: Tight, pulled-back styles can gradually cause traction alopecia or patterns of baldness from the repeated stress on your strands. 

• Your hormones: Many women rue losing the thick mane they grow during pregnancy. Hormonal changes can affect hair growth, and addressing underlying imbalances can sometimes stop hair loss. 

• Infections: Skin infections, such as scabies, can cause hair loss. Treating the infection may restore hair growth. 

• Stress: Stress can cause hair loss. Telogen effluvium is the fancy name for sudden hair loss following a traumatic event. Some people also develop trichotillomania, a stress disorder that compels them to pull out their hair. 

What Vitamin Deficiencies Cause Hair Loss and How to Address Them Naturally 

Vitamin deficiencies can cause hair loss even if you maintain a healthy weight. It’s possible to overeat, consuming more calories than you need, and still lack the nutrients required for hair growth. A balanced diet consisting of lean protein, whole grains, and lots of fruits and vegetables is your best bet. Think of your plate as a clock. At least half of it should consist of plant-based foods, with 15 minutes for protein and another for starch. 

Specific vitamin deficiencies cause hair loss more than others. Here are some of the worst offenders and how to address them naturally. 

1. Iron

Iron is perhaps the most common vitamin deficiency causing hair loss in women. More than one-third of women under 50 have the condition, thanks in part to their monthly cycles. Scientists aren’t sure how the mechanism works. Some theorize that iron acts as a coenzyme in building hair protein. Others conjecture that the lack prevents your follicles from functioning properly. 

Fortunately, it’s easy to diagnose iron deficiency with a blood test that measures your ferritin levels. While it’s easy to overdose on iron, you can get most of what you need from food, especially if you aren’t a vegan or vegetarian. Red meat is an excellent source. However, you can also find iron in plant-based sources such as:

• Lentils
• Spinach
• Tofu
• Quinoa
• Pumpkin seeds
• Cashews 
• Broccoli 

If you choose to supplement, you should test your levels regularly to ensure you don’t go overboard. Also, be aware that iron supplements can make you nauseous on an empty stomach, so take them with food. 

2. Vitamin B12 

You might know that a lack of iron can cause anemia, but did you know that insufficient vitamin B12 can spur a similar condition called pernicious anemia? Although this autoimmune condition typically results in people who lack sufficient intrinsic factors to process vitamin B12, vegans are also susceptible. This nutrient occurs primarily in foods of animal origin, like meat, eggs and cheese. 

Fortunately, even folks who eat an entirely plant-based diet can get sufficient B12 through supplementation. Nutritional yeast is a popular ingredient in vegan dishes that contains high levels. Additionally, some forms of algae contain B12. However, many people who follow a vegan diet take an OTC supplement. 

3. Folic Acid

While increased folic acid intake may not singlehandedly produce the thick mane many pregnant women get, a lack of it can increase shedding. Your body shifts its supply to more vital organs, leaving your hair at a loss. 

Folic acid abounds in plant-based foods like avocados, leafy greens, asparagus, broccoli and spinach. It’s also plentiful in citrus fruits, and many manufacturers fortify foods with this nutrient because of the higher needs expectant mothers have for it. 

4. Zinc 

You might associate zinc with the common cold, but your body needs an ongoing supply for various functions, including immune health. Researchers believe this vitamin deficiency causes hair loss by depriving your strands of a critical building block necessary for their growth. 

You can find zinc in eggs and dairy, as well as seafood, beef, and some seeds and lentils. Eggs are particularly beneficial because they also contain folic acid, vitamins D and B12, and iron, addressing other common causes of hair loss resulting from vitamin deficiency. Plus, they pack 6 grams of lean protein into just 70 calories, explaining their popularity as a breakfast food.

5. Vitamin D

Vitamin D deficiency can worsen shedding, especially if you are prone to alopecia, or hair loss that occurs in patches. Some people apply topical vitamin D to address this with success. Your body also manufactures vitamin D with sufficient sun exposure, although thinning hair also makes you more prone to sunburn on your scalp. 

Vitamin D is typically found in foods of animal origin. However, you can use a nifty trick to get more plant-based stuff in your diet. Place fresh mushrooms in the sun for at least 15 minutes before cooking and eating them — they’ll absorb some this way. 

6. Other Deficiencies

Other vitamin deficiencies may cause hair loss. For example, researchers have found a slight association between omega-3 intake and hair growth, although evidence remains limited. Deficiencies in B vitamins other than folic acid and B12 may also cause you to lose strands. 

Should You Take a Supplement for Hair Loss? 

It depends. While your body absorbs nutrients more efficiently from food, those who follow certain diets, such as strict vegans, may have little choice to meet their needs. Although it’s rare, it is possible to get too much of some nutrients, like iron and the fat-soluble vitamins A, D, E and K. Furthermore, foods contain complementary substances that help with absorption. 

Your best bet is to discuss your needs with your doctor. If that isn’t possible, start supplementing with the lowest possible dose and pay attention to the effects. 

Combat Hair Loss by Addressing Vitamin Deficiencies

Knowing what vitamin deficiencies cause hair loss empowers you to adjust your diet to improve your appearance. Understanding the many causes gives you greater control over your mane. Recognize the factors that can lead to shedding and keep more of your lustrous locks on your head.