There are 10 Vitamin deficiencies that cause hair loss and these are the same 10 nutrients that most thyroid patients suffer from. If you're experiencing thinning hair, a vitamin deficiency may be the culprit. Here are 10 vitamin deficiencies that might contribute to thinning hair!
1. Vitamin D
Often credited with boosting the immune system, enough vitamin D can help keep the skin and bones healthy. It can also create new, healthy hair follicles, which are essential for hair growth.
So, what can a vitamin D deficiency trigger in the body? "Vitamin D deficiency has been linked to hair loss, especially in patients with thyroid disease.
Research shows that supplementing with vitamin D can help restore hair loss in patients with these conditions. This is because vitamin D plays a crucial role in the formation of many diseases.
A vitamin D deficiency can also cause mood swings, fatigue, chronic pain, muscle weakness, and high blood pressure. According to health professionals, to avoid low vitamin D levels, you can:
- Take a daily supplement with vitamin D
- Eat avocado, chia seeds, and nuts, which are all high in vitamin D.
- Enjoy time in the sun (safely).
- Check medications to see whether they're draining your natural supply.
According to the Vitamin D Association, seventy-five percent of all Americans are deficient in vitamin D and can keep their levels optimal by taking regular vitamin D supplements, eating vitamin D-rich foods, and getting sun safely. "You can ensure you're getting enough vitamin D by taking a multivitamin that contains at least 100% RDI of D3, which is the more absorbable form.
Of all the nutrients and B vitamins you consume, the one most commonly connected with hair loss is biotin. In many studies, those exhibiting hair losses have shown evidence of clinical improvement after receiving biotin. A regular supply also stops nails from becoming brittle, and it can help reduce blood sugar in people living with diabetes.
2. Iron
Biotin is present in a well-balanced diet, so deficiencies are usually due to genetics or medical conditions. A biotin deficiency can also be triggered in people who smoke and take antibiotics and certain acne medications as well as thyroid patients who have low stomach acid and poor digestion.
Ian addition to a healthy diet that includes dark green vegetables, you could take a biotin supplement or a multivitamin that contains biotin. ThyVita Women’s ultra and ThyVita Vitality feature an abundance of 22 vitamins and minerals that help beautify strands, nourish the scalp, and support healthy-looking hair. Nutrients like biotin, folic acid, and a host of other essential B vitamins support the body's production of keratin and collagen.
3. Iron
The body needs iron to create hemoglobin, which helps deliver nutrients and oxygen to cells. So if you're struggling with an iron deficiency, your body essentially goes into survival mode and only delivers oxygen to the fundamental organs. And in the pecking order of essential organs, hair follicles fall pretty far down the list.
While it's clear that the body needs iron to enable healthy hair growth, you could also experience hair thinning, stunted hair growth, and even hair loss if the iron deficiency turns into anemia. An iron deficiency can also cause:
- Fatigue
- Shortness of breath or air hunger
- Sore tongue
- Brittle nails
- Restless leg syndrome
You can encourage new hair follicles and more iron in your system by taking eating more broccoli, berries, and leafy vegetables or supplementing with iron.
4. Zinc
Zinc is vital for tissue growth and repair. Zinc keeps oil glands around the follicles working at optimum capacity.
It's worth remembering that zinc is a trace element, which means it's low in concentration and required in minute amounts. It's essential for many biochemical processes and aids in cell production, hormone levels, and protein synthesis. It’s also great for fighting off illness! But, if you're vitamin A or D vitamin deficient, you're likely also to suffer a zinc deficiency. A deficiency of zinc is often one cause of telogen effluvium or brittle hair.
When it comes to zinc and hair loss, you don't want too much in the body or not enough. Zinc helps keep hormone levels regulated, which is one reason why it can help with hair loss. Zinc is also essential for DNA and RNA synthesis as it aids rapid hair follicle growth and helps stabilize cell growth. To keep zinc levels healthy, include wheat germs, pumpkin seeds and organic soy products in your diet. If you’re a thyroid patient talk with your doctor about soy and if it’s a good choice for you.
5. Selenium
Much like zinc, selenium is another trace mineral that can support healthy hair growth. Also, like zinc, too much selenium can trigger hair loss, so it's important you tread the line carefully.
Selenium has special antioxidant properties that help boost the body's metabolic functioning, which helps maintain a hormonal balance essential for less hair loss and healthy hair production. In addition, selenium is vital 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. Still, amazingly, according to a 2017 review, an estimated 1 billion people across the globe are living with selenium deficiency.
If you want to up your selenium intake, include these foods in your next snack:
- Brazil nuts
- Rice
- Whole-wheat bread
- Beans
6. Vitamin E
Vitamin E is an antioxidant that can help protect the cells in your body from damage. It's a vitamin that occurs naturally in a lot of foods, and it's fat-soluble. Renowned for its nourishing and hydrating effect on the skin, it's been popular since the 1950s.
Your scalp is an area of skin that's often forgotten. Vitamin E can help create a protective barrier for the scalp, so your hair stays hydrated and healthy. When you have enough vitamin E, it can help your body reduce the oxidative stress in your scalp — this type of stress is especially linked to hair loss. To avoid an E vitamin deficiency, pump your diet with a host of leafy green vegetables, sunflower seeds, and nuts.
7. Biotin-Rich Vegan Foods for Healthy Hair
- Legumes
- Roasted Almonds
- Sunflower Seeds
- Bananas
- Avocado
- Broccoli
8. Folic Acid
Folic acid is often found in most multivitamins and prenatal supplements because it plays a significant role in fetal development. It also stimulates cell growth which, in turn, boosts hair growth. It can also help prevent premature graying by keeping levels of oxygen normalized. However, a deficiency of folic acid can cause hair loss, so consider taking a supplement with folic acid to keep hair looking beautifully glossy and nourished.
Other Vitamins and Nutrients of Note
It takes more than a few hair products to maintain the look and feel of your hair. A considered and 360° approach to overall hair wellness can lower stress levels and support hair health. ThyVita supplements that offer total body support not only support the thyroid and conversion, but they also support the whole body and those who take it report their excess hair shedding has ceased and their hair, eyebrows, and eyelashes have recovered.
9. Vitamin C
Keeping vitamin C levels regulated helps the body produce collagen, which contributes to healthy hair growth. Vitamin C is a powerful antioxidant that helps also helps the body absorb zinc, which also helps ward off hair loss. Introduce more vitamin C into your diet and avoid vitamin deficiencies by eating blackcurrants, kiwi fruit, kale, oranges, strawberries, and guava.
10. Amino Acids
A protein and amino acid deficiency can lead to hair loss and thinning. Amino acids help the body function by boosting tissue repair and hormone regulation. They can also assist with breaking down food internally and keeping immunity strong. For a healthy amino acid intake, make sure you're eating a diet rich in lentils, seeds, cabbage, spinach, avocado, asparagus, and soybeans.
The Takeaway
According to Healthline, "hair loss may develop slowly with hypothyroidism and hyperthyroidism. You won't necessarily notice patches missing or bald spots. Instead, your hair may seem thinner all over." You lose between 50 and 100 hairs from your head each day. And, while biotin is great for hair care it’s not the only nutrient responsible for healthy strong locks and roots If you're struggling with hair loss, rather than solely focusing on your strands, take a closer look at your lifestyle and making appropriate changes could help you see your hair's health turn around. All nutrients play a role in overall health and healthy hair is part of that. Without a solid foundation, hair follicles can’t thrive and if you're experiencing excessive hair shedding you should talk with your doctor to find out the “root” cause.
Remember to speak with your doctor before changing anything or starting any new supplement regimen.