Which Vitamin Deficiency Causes Hair Loss? 8 Best Receipts and 5 Supplements for Hair Growth

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Author: Natalie Ng

Updated: 2 August 2024

If you've ever wondered about the link between vitamin deficiencies and hair loss, you're not alone. Understanding which specific vitamin deficiency can lead to hair loss is important in maintaining healthy and luscious locks. But that's just the beginning. Alongside vitamin intake, discovering the best recipes and supplements for hair growth is essential. So, which vitamin holds the key to combating hair loss, and what are the top recipes and supplements that can help you achieve your hair goals most efficiently?

Signs of Malnutrition-Induced Hair Loss

One key indicator of malnutrition-induced hair loss is the pattern in which the hair is affected across the scalp. Unlike some conditions that cause patchy bald spots, malnutrition often leads to general thinning of the hair. If you're experiencing increased hair shedding, noticing more hair than usual coming out when you brush or shower, it could be a sign of malnutrition-induced hair loss. Moreover, your hair might become weak, brittle, and lose its natural shine. These changes in the characteristics of your hair, such as dryness and brittleness, could indicate a deficiency causing the hair loss. Hair loss due to malnutrition is rarely an isolated symptom. If you're also experiencing fatigue, weakness, dry skin, frequent infections, trouble concentrating, or have pale skin or mucous membranes, it could be indicative of an underlying issue related to malnutrition.

Which Vitamin is Important for Preventing Hair Loss?

You must make sure your diet includes essential vitamins such as Vitamin E, Vitamin C, Vitamin D, Vitamin B2, and Vitamin B7 (Biotin) to help prevent hair loss.

These vitamins play vital roles in maintaining healthy hair growth and overall scalp health.

Vitamin E

Incorporating sufficient amounts of Vitamin E into your diet plays an important role in maintaining healthy hair follicles, promoting excellent hair growth and strength. You can boost your vitamin E intake through various sources such as vitamin E-rich foods like almonds, spinach, and avocados.

Vitamin C

In preventing hair loss, ensuring an adequate intake of Vitamin C is essential for maintaining healthy hair strands and follicle strength. Vitamin C deficiency can lead to hair problems, as this vitamin plays an important role in collagen production, a protein necessary for hair structure. Symptoms of Vitamin C deficiency may include dry and splitting hair, slow hair growth, and overall hair weakness. Start incorporating Vitamin C-rich foods like citrus fruits, strawberries, and bell peppers into your diet. Additionally, Vitamin C acts as an antioxidant, protecting hair follicles from damage caused by free radicals and oxidative stress.

Vitamin D

Vitamin D is a fat-soluble vitamin that plays a vital role in various bodily functions, including hair health. Research indicates that vitamin D deficiency can lead to hair follicle cycling disruption, which may result in hair loss. Incorporate fatty fish, fortified dairy products, and egg yolks into your diet to help improve your vitamin D levels. Additionally, spending time in the sun, which helps the body produce Vitamin D, can also contribute to maintaining adequate levels for healthy hair.

Vitamin B2 (Riboflavin)

Vitamin B2, also known as riboflavin, plays a significant part in maintaining healthy hair by aiding in the production of red blood cells that carry oxygen and nutrients to the scalp and hair follicles. A deficiency in Vitamin B2 can lead to hair loss as it disrupts this important process, resulting in weakened hair follicles and dull, brittle hair. To make sure you're getting enough Vitamin B2, incorporate foods include dairy products, lean meats, green leafy vegetables, and nuts into your diet.

Vitamin B7 (Biotin)

An important vitamin in preventing hair loss is Vitamin B7, also known as Biotin. Biotin is a water-soluble B vitamin that plays a critical part in the metabolism of amino acids, fatty acids, and glucose, all of which are essential for healthy hair follicles. A deficiency in biotin can lead to brittle hair, hair thinning, and even hair loss. It's recommended to include biotin-rich foods in your diet such as eggs, nuts, seeds, sweet potatoes, and avocados. These foods help support the body's natural keratin infrastructure, which is the protein that makes up hair strands.

Vitamin B9 (Folate)

Vitamin B9, also known as Folate, plays a significant role in cell division, including the cells responsible for hair growth. Adequate levels of Vitamin B9 are necessary for maintaining healthy hair follicles. Prevent folate deficiency by incorporating foods such as leafy greens, legumes, and fortified cereals.

Vitamin B12 (Cobalamin)

Vitamin B12 plays an important role in the production of red blood cells, which carry oxygen and nutrients to the scalp and hair follicles. A deficiency in Vitamin B12 can lead to poor oxygenation and nutrient delivery to the hair roots, resulting in hair follicle weakening and eventually hair loss. Vitamin B12 deficiency is more common in individuals following a vegetarian or vegan diet, as this vitamin is mainly found in animal products. Symptoms of a vitamin B12 deficiency, aside from hair thinning or loss, may include fatigue, weakness. To address low vitamin B12 levels, incorporating sources such as meat, fish, dairy, and fortified cereals into your diet is recommended.

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What Other Nutrition Is Crucial for Hair Loss

Protein

Protein plays a critical role in the hair growth cycle, supporting hair restoration and enhancing hair density. Proteins are made up of amino acids, which are the building blocks of hair. Ensuring an adequate intake of protein-rich foods provides the necessary amino acids for hair growth and strength. Protein consumption also supports collagen production, a key component in hair structure that promotes hair elasticity and resilience. What's more, protein aids in maintaining the health of hair follicles, as well as assists in repairing damaged hair strands and promoting new hair growth, contributing to overall hair health and vitality.

Iron

When your body lacks iron, it can result in a condition called iron deficiency anemia, which in turn can contribute to thinning hair and hair loss. Iron is essential for the production of hemoglobin, the protein in red blood cells that carries oxygen to tissues throughout the body, including the hair follicles. A deficiency in iron can disrupt this oxygen supply and affect the hair growth cycle. Ensuring an adequate intake of iron-rich foods such as lean meats, leafy green vegetables, beans, and fortified cereals is crucial for maintaining healthy hair.

Zinc

Research suggests zinc deficiencies have been linked to hair loss conditions such as telogen effluvium and alopecia. Zinc plays a key role in the hair growth cycle, ensuring that new hair follicles form and existing ones remain healthy. Zinc also helps regulate the sebaceous glands that produce natural oils for the scalp, promoting proper hair hydration. Moreover, this mineral assists in repairing damaged tissues and supporting overall hair growth and strength.

Omega-3 Fatty Acid

Omega-3 fatty acids are known to nourish hair follicles, strengthen hair strands, and reduce inflammation that can contribute to hair loss. Research suggests that omega-3 fatty acids may help improve hair density and diameter, leading to thicker, fuller hair. To incorporate more omega-3 fatty acids into your diet, consider consuming fatty fish like salmon, mackerel, or sardines. Plant-based sources such as chia seeds, flaxseeds, and walnuts are also excellent options.

8 Recipes for Hair Growth

Spinach and Egg Soup

Here's why this recipe is a must-try: 1. Spinach is a great source of iron, which is important for promoting hair length and quality, and preventing deficiency-related hair loss. 2. Eggs are rich in protein, an essential nutrient for strong and healthy hair growth Ingredients: - 100 grams spinach - 1 egg - 500 ml chicken broth - Ginger slices to taste - Salt to taste Recipe: Start by washing and chopping the spinach. Next, beat the egg until it’s well combined. Pour the chicken broth into a pot and bring it to a boil. Add some ginger slices and the chopped spinach. Once the spinach is cooked, pour in the beaten egg and stir until it's evenly mixed. Finally, season with a pinch of salt to taste.

Salmon and Asparagus Stir-Fry

Here's why this recipe is a must-try: 1. Salmon, rich in omega-3 fatty acids, helps to improve scalp blood circulation, supporting hair growth. 2. Asparagus, abundant in vitamins A and C, also contributes to stimulating collagen growth and providing antioxidating effects for hair growth and overall hair health. Ingredients: - 200 grams salmon - 200 grams asparagus - 1 tablespoon olive oil - 1 teaspoon minced garlic - Salt to taste - Black pepper to taste Recipe: Start by washing and cutting the salmon into pieces, and chopping the asparagus. Stir-fry the salmon with minced garlic in olive oil until golden brown, then add the asparagus and cook until tender. Season with salt and black pepper to taste.

Black Bean and Walnut Porridge

Here's why this recipe is a must-try: 1. Black beans are packed with protein, which is crucial for Improving hair and scalp metabolism. Black beans also contain iron, an essential mineral that strength hair strands. 2. Walnuts are rich in vitamin E, a powerful antioxidant that helps prevent hair aging and keeps your hair looking youthful. Ingredients: - 50 grams black beans - 30 grams walnuts - 100 grams glutinous rice - 600 ml water - Sugar to taste Recipe: First, wash and soak the black beans for at least 8 hours. While waiting, shell the walnuts and remove the kernels. Once the beans are ready, combine them with glutinous rice and walnut kernels in a pot. Add water and cook until the black beans and rice are soft and tender. Finally, sweeten your porridge with sugar to taste.

Goji Berry and Pork Liver Soup

Here's why this recipe is a must-try: 1. Goji berries are packed with vitamins A and C. 2. Pork liver is a great source of iron, important for preventing anemia-related hair loss. Ingredients: - 30 grams goji berries - 200 grams pork liver - 5 red dates - Ginger slices to taste - Salt to taste Recipe: Start by washing the goji berries and pork liver, then slice the liver and remove pits from the red dates. Boil water in a pot, add ginger slices and pork liver until it changes color, then incorporate goji berries and red dates. Cook until everything is done and season with salt to taste.

Beef and Tomato Scrambled Eggs

Here's why this recipe is a must-try: 1. Protein is important for hair health as hair follicles are made of mostly protein. Beef provides a good source of protein that can aid in hair strength and texture. 2. Beef is also a great source of iron, which helps in the production of hemoglobin, essential for healthy hair growth. Vitamin C is critical for collagen production. Tomatoes are rich in vitamin C, enhancing collagen synthesis for improved hair resilience. Ingredients: - 200 grams beef - 1 tomato - 2 eggs - Scallions to taste - Salt to taste - Black pepper to taste Recipe: Start by washing and slicing the beef, and then wash and chop the tomato. Beat the eggs until they're well combined. Heat some oil in a pan and add the beef slices, stir-frying until they’re browned. Next, add the tomato chunks and stir-fry until they're soft and tender. Pour in the beaten eggs and stir until everything is evenly mixed. Finish off by garnishing with scallions, salt, and black pepper to taste.

Shrimp and Almond Stir-Fry

Here's why this recipe is a must-try: 1. Shrimp is an important source of protein and zinc. Protein is essential for strengthening hair follicles and promote growth. Zinc plays a significant role in hair tissue growth and repair, helping to keep your locks looking vibrant and healthy. 2. Almonds are rich in vitamins E and B2. These vitamins are known for their ability to combat hair aging by protecting the hair from damage caused by free radicals and UV exposure. Ingredients: - 150 grams shrimp - 50 grams almonds - 100 grams celery - Scallions to taste - Salt to taste - Black pepper to taste Recipe: Begin by washing and deveining the shrimp. Soak the almonds and then slice them. Wash and chop the celery. Heat some oil in a pan and add the shrimp, stir-frying until they’re browned. Next, add the almond slices and celery, and stir-fry until they’re tender. Finish off by garnishing with scallions, salt, and black pepper to taste.

Scrambled Eggs with Chives

Here's why this recipe is a must-try: 1. Chives are rich in these vitamins, which are known to promote hair growth and scalp health. 2. Eggs are an excellent source of protein, an important nutrient for strong and healthy hair. Ingredients: - 200 grams chives - 2 eggs - Salt to taste - Chicken bouillon (optional) Recipe: Start by washing and chopping the chives. Beat the eggs until they’re well combined. Heat some oil in a pan and scramble the eggs. Once done, remove the eggs from the pan. If needed, add a bit more oil to the pan and stir-fry the chives until they're softened. Add the scrambled eggs back to the pan and season with salt and chicken bouillon (optional) to taste.

Black Sesame, Walnut, and Oatmeal Porridge

Here's why this recipe is a must-try: 1. Black sesame seeds are packed with vitamins E and B2 known to prevent hair aging. Walnuts are rich in vitamin E, aiding in maintain the vitality of hair cells. 2. Rolled oats, abundant in B vitamins, contribute to promoting scalp health. Ingredients: - 20 grams black sesame seeds - 30 grams walnuts - 50 grams rolled oats - 250 ml milk - Sugar to taste Recipe: Toast 20 grams of black sesame seeds and 30 grams of walnuts in a pan. In a pot, bring 250 ml of milk to a boil and add 50 grams of rolled oats, cooking until soft. Stir in the toasted black sesame seeds, walnuts, and sugar to taste.

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5 Best-Selling Supplements to Combat Hair Loss

Viviscal Extra Strength Hair Growth Supplement

Texture and Scent: Viviscal Extra Strength Hair Growth Supplement comes in easy-to-swallow tablets. It doesn't have a distinct scent, making it easy to incorporate into your daily routine without any unpleasant smells. Key Ingredients: This supplement is packed with scientifically-backed ingredients such as AminoMar, a proprietary marine complex, along with vitamin C, biotin, zinc, and iron. These components work synergistically to promote healthy hair growth and improve overall hair health. Unique Traits: One standout feature of Viviscal is its AminoMar marine complex, which is unique to this brand. This complex is derived from marine proteins and is clinically proven to nourish hair follicles from within, ensuring healthier hair growth. Pros: - Clinically proven to reduce hair shedding and promote new hair growth. - Contains essential vitamins and minerals that support healthy hair follicles. - Easy to incorporate into your daily routine with no strong odor. Cons: - Results may vary depending on individual vitamin deficiencies and overall health. - Some users may experience mild gastrointestinal discomfort.

Plant Based Hair Growth Vitamins for Women

Texture and Scent: These vitamins typically come in gummy or capsule form, often with a pleasant, fruity flavor for gummies. The capsules have no discernible scent, making them convenient for daily use. Key Ingredients: Formulated with a blend of vitamins, minerals, and herbal extracts, these supplements usually include vitamin E, vitamin C, biotin, folate, and iron. The plant-based ingredients are designed to nourish your hair follicles and improve hair density. Unique Traits: What sets these vitamins apart is their commitment to using plant-based and natural ingredients. This makes them suitable for vegans and those looking to avoid synthetic additives. Pros: - Contains a wide range of vitamins and minerals essential for hair health. - Suitable for vegans and those seeking natural alternatives. - Pleasant taste and easy to consume. Cons: - May take longer to see results compared to other supplements. - Some users might find the gummies too sweet.

Nutrafol Women's Hair Growth Supplement

Texture and Scent: Nutrafol comes in capsule form with no significant scent, making it easy to take consistently. Key Ingredients: This supplement features a mix of vitamins, minerals, and botanical ingredients like vitamin D, biotin, zinc, and saw palmetto. These ingredients are known for their roles in reducing hair thinning and promoting overall hair health. Unique Traits: Nutrafol's unique formula addresses various underlying causes of hair loss, such as stress, hormonal imbalances, and nutritional deficiencies. It's tailored specifically for women, taking into account the unique factors affecting female hair growth. Pros: - Comprehensive approach to tackling multiple causes of hair loss. - Contains high-quality, natural ingredients. - Clinically tested and recommended by dermatologists. Cons: - Higher price point compared to some other supplements. - Requires consistent use for several months to see noticeable results.

Hairtamin Hair Growth Vitamins

Texture and Scent: Hairtamin vitamins are available in capsule form, with no significant scent, ensuring easy daily consumption. Key Ingredients: Key ingredients include biotin, vitamin C, vitamin D, zinc, and turmeric. These components are known for their roles in promoting healthy hair growth and improving hair health. Unique Traits: Hairtamin stands out for its inclusion of turmeric, which has anti-inflammatory properties that can benefit your scalp health. The supplement also focuses on supporting your immune system, which is crucial for healthy hair. Pros: - Combines hair health and immune support in one supplement. - Contains powerful antioxidants and anti-inflammatory ingredients. - Easy to take with no unpleasant aftertaste. Cons: - Some users may experience mild side effects such as stomach discomfort. - Results can vary, and consistent use is necessary for best outcomes.

Gundry MD Hair Growth Supplement

Texture and Scent: Gundry MD's Hair Growth Supplement is available in capsule form, with a neutral scent, making it convenient for daily use. Key Ingredients: This supplement is rich in vitamin D, vitamin E, biotin, and polyphenols. These ingredients work together to enhance your scalp's environment and support hair follicles for optimal hair growth. Unique Traits: Gundry MD focuses on improving your overall scalp environment to foster hair growth. The inclusion of polyphenols, which are powerful antioxidants, helps protect your scalp from damage and promotes a healthy environment for hair follicles. Pros: - Focuses on improving scalp health for better hair growth. - Contains a robust blend of antioxidants. - Easy to incorporate into your daily routine. Cons: - Premium pricing compared to some other supplements. - Some users may need to take it for several months to see significant results.

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FAQ

Can Stress Lead to Hair Loss?

Yes, stress can lead to hair loss. The body's response to stress can disrupt the hair growth cycle, causing hair shedding. Managing stress through relaxation techniques, exercise, and a balanced diet can help reduce its impact on hair health.

Is Hair Loss Reversible With Proper Nutrition?

With proper nutrition, hair loss can often be reversible. Consuming a balanced diet rich in essential vitamins and minerals like biotin, iron, and zinc can support healthy hair growth. Consult a healthcare professional for personalized advice.

How Often Should I Trim My Hair for Growth?

To promote hair growth, it's recommended to trim your hair every 8-12 weeks. Regular trims prevent split ends and breakage, allowing your hair to stay healthy and grow stronger. Consistent trimming supports overall hair health.

Are There Natural Remedies for Hair Loss?

When it comes to hair loss, you're not alone—over 50 million men and 30 million women in the U.S. experience it. Natural remedies like essential oils, a balanced diet, and scalp massages may promote healthy hair growth.

Can Hormonal Imbalances Cause Hair Loss?

Hormonal imbalances can indeed cause hair loss. When hormones like DHT disrupt hair follicles, it can lead to thinning or shedding. Consult a healthcare professional for proper diagnosis and treatment options tailored to your needs.